Interesting fact: some researchers believe that an unhealthy diet is contributing to approximately 35% of the cancer deaths in the US. If this is an accurate piece of information in means that unhealthy eating is contributing factor in as many cancer deaths as tobacco use. So, to start off it is time to discuss the two major dieting trends that may influence cancer risk: Sugar and fast food. Hopefully, that statement is not a shocker. Basically, the thought here is that these unhealthy foods lead to weight gain. There are specific forms of cancer that are thought to happen, at least in part, by excessive body fat. Specifically, high-sugar foods have been linked to colorectal cancer. At this point, a definitive reason is unclear, but research is showing that those who consume excessive amounts of sugar are at a higher risk than those who do not. Furthermore, people that consume high fat diets are at higher risk for lung, breast, colorectum, and prostrate cancer. The best evidence for this seems to come from women who have survived breast cancer; those who stay on a low fat diet are less likely to have a recurrence and have longer survival times than those who do not. In addition to this, diets high in saturated fats tend to be more consistent with fatal cases of prostrate cancer. In case you did not get it before, eating healthy is not just about looking good, it may prevent or save suffering from terrible disease.
So what are good foods? Fruits and Vegetables; I read a statistic from the CDC a couple of weeks ago that said only 30% of Americans get the daily recommended servings of fruit and vegetables. Personally, I find that number to be of no surprise, 60% of Americans are overweight or obese. I wonder if there is a link in there somewhere? Alright, sarcastic moment over. Vegetables, particularly those high in lycopene, like tomatoes, have been shown to reduce risk of recurrence or prevent of prostrate cancer. Also, from what I read, it is too early to be certain, but increased vegetable intake seems to be linked to longer survival of ovarian and advanced lung cancer for those who have had these types of cancer. The three most commonly accepted reasons for this is that fruits and vegetables boost immune function, reduce inflammation, and encourage healthy cellular growth.
Do you get enough fiber? Here is the easiest way to tell, and please be adult about this, fiber for floaters. When you go does it float? A lack of flotation is sign number one that fiber intake is too low. Sign number two is, how often? At least once a day and with flotation; then a person is probably getting enough fiber. High fiber intake specifically helps reduce the risk of colorectal cancer. The thought line here is simple, the sooner the waste leaves the body, the less time it has to pile up in the intestines, the less damage it can do to the intestines. Fiber does this in a few different ways that I don't want to describe here. It gets things moving so, no pun intended, ok pun intended, go with that. Remember, the body is getting rid of it because it will not do the body any good. Sorry about the metal images, oatmeal anyone? Alright, moving on.
Red meat and processed meat have gotten a lot of bad rap for their high fat contents. I am not convinced that red meat by itself is going to be a direct contributor to cancer growth, provided that a person eats an appropriate amount of calories and maintains a healthy weight. Personally, I just do not enjoy beef all that much, so I do not eat a lot of it. However, processed meat, anything that: has salt added, smoked, cured, or other chemical preservatives seem to be strongly linked to colorectal cancer. Sorry, but this whole "western" diet of high fat meats, sweets, french fries; it does more than just make buying bigger clothes a necessity. If this is a concern, try ground turkey instead of beef or pork. It is much leaner, and, in my opinion, better tasting.
Alcohol gets mixed reviews. Mainly the conflict is between people wanting to have fun and the survival of their livers, mouths, pharynx, larynx, esophagus, and colorectum. To be clear, alcohol, in small amounts does not appear to cause cancer regardless of what it may do to personal judgement abilities and sense of responsibilities. However, small amounts are, well small amounts, it seems like anything more than two glasses of wine or hard liquor per week or more than about four beers can greatly increase the risk of cancer. Anymore than that can become problematic and it would seem that any form of alcohol consumption, if cancer already exists, dramatically reduces the chance of survival.
So what should a person eat to increase the odds of preventing or beating cancer? Food that are low in saturated fats, high in fiber, vitamins, and antioxidants. Here is a list of, what I think are the ten best cancer preventing foods to eat, how often a person should eat them, and portion sizes. Please note that, for these foods to be of the most benefit, the foods should be eaten as close to the way they are found in nature as possible. Adding preservatives, sugars, or frying removes the benefits of eating these foods. Portions sizes are before cooking or preparation.
Food Frequency Minimum Frequency Ideal Portion Size
Blueberries Twice per week Every day 1/2 cup
Oatmeal Four times per week Every day 1/2 cup
Flax Seed Three times per week Every day 1 tbsp
Almonds Twice per week Three times per week 24 nuts
Spinach Once per week Twice per week 1 cup
Sweet Potatoes Twice per week Three times per week 1 med potato
Salmon Once per week Twice per week 4 oz
Ground Turkey Once per week Anytime instead of beef or pork 4oz
Broccoli Once per week Twice per week 1 cup
Grapes Twice per week Three times per week 1 cup
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