Preventing Cancer

So what can we do?

1. Eat well. The development of cancer is heavily influenced by our diet. Reduce or eliminate consumption of saturated fat, processed meat and red meat, and increase consumption of fruits, vegetables, whole grains and healthy fats. < MORE >
   •  Fruits and veggies pack an anti-cancer punch because they’re high in nutrients and fiber, and low in fat.
     • Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, Brussels sprouts, bok choy, arugula) contain sulforaphane, a plant compound that protects against DNA damage that can turn cells cancerous.
     • Carrots, Brussels sprouts and squash contain carotenoids, which act to reduce cancer development through their antioxidant properties and cell signaling functions.
     • Tomatoes, guavas, watermelon, grapefruit, papaya, red bell peppers, persimmon, asparagus, red cabbage and mangos contain a compound called lycopene that has anticancer properties.
     • Colorful berries are high in anthocyanins, a plant pigment that inhibits the growth of cancer cells.
     • Apples, berries, cherries, grapes and plums contain polyphenols that prevent inflammation and may modulate certain processes that can lead to cancer development.
   •  Flaxseed lowers cancer risk, and also has properties that fight cancer.
   •  Herbs and spices can modify microbiota which stimulates growth in organisms that protect against cancer.
     • Garlic contains allicin, a compound that has been shown to kill off cancer cells.
     • Cinnamon is loaded with antioxidants, may reduce the growth of cancer cells and the formation of blood vessels in tumors, and appears to be toxic to cancer cells.
     • Curcumin is the active ingredient in turmeric, and is a chemical with anti-inflammatory, antioxidant and anticancer effects. Turmeric is better absorbed when combined with black pepper.
   •  Brazil nuts (high in selenium) and walnuts may help prevent certain types of cancer.
   •  Green tea contains antioxidants called catechins, which help prevent cancer and shrink tumors.
   •  Add more unsaturated (healthy) fats from olive oil, nuts and avocados. Avoid trans fat or partially hydrogenated oil found in packaged and fried foods (cookies, crackers, pie crusts, pizza dough, French fries, hard taco shells). Avoid saturated fat from red meat and dairy.
   •  Limit the amount of processed foods, sugars and refined carbohydrates. High levels of added sugars contribute to obesity, a known risk factor for colorectal cancer. Certain preservatives can be harmful due to their ability to form cancer-causing agents. Instead, focus on adding “whole” foods and raw foods, as close to their natural state as possible.
   •  Processed meats (hot dogs, bacon, sausage, pepperoni, lunch meats) contain chemicals called nitrites and nitrates, and have been classified as a Class 1 carcinogen by the WHO (World Health Organization).
   •  Research suggests that too much red meat could be a risk for colorectal cancer, and has been classified as a Class 2A carcinogen by the WHO. Red meat includes beef, pork, lamb, mutton, veal and goat. The amino acids in meat trigger the liver to release a growth hormone called IGF-1 (which is also in milk), telling cells in the body to divide and not die.
   •  If you include fish in your diet, then select fatty fish such as salmon, mackerel and anchovies. They contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.
2. Get enough Vitamin D. It has been shown that higher levels of vitamin D help regulate cell growth and reduce the risk of cancer.
3. Prepare your food in healthy ways.
   •  When cooking vegetables, steam only until tender.
   •  To reduce your exposure to carcinogens, do not cook oils on high heat.
   •  Go easy on the BBQ since burning or charring food creates carcinogenic substances.
   •  When using the microwave, cover food with waxed paper rather than plastic wrap.
4. Exercise regularly. Exercise fights obesity and lowers levels of estrogen and insulin, which have been linked to cancer.
5. Stay lean. Being overweight or obese is linked to an overall increased risk of cancer. < MORE >

   Fat cells (adipose tissue) change the environment inside the body by releasing chemicals that can make the cells near them act differently and potentially become cancerous. This process happens in various ways in different parts of the body, leading to different types of cancer developing.

   •  Inflammatory response: When there is a large collection of fat cells (adipocytes), immune system cells gather around the fat cells to ‘tidy up’ the area around them. This is known as an inflammatory response. However, these immune cells also release chemicals known as cytokines which can encourage cells to divide more rapidly than they die off, leading to cancer growth.
   •  Hormones: Obesity lowers testosterone levels and releases excess amounts of estrogen. The more fat cells you have, the more estrogen will be released. For women, this causes cells in the womb and breasts to divide uncontrollably, which may cause cancer. In men, a high level of estrogen may increase the risk of prostate cancer.
   •  Insulin: The hormone insulin is an important part of how the body uses energy from food. Overweight and obese people often have increased levels of insulin in their blood. This is because excess body fat leaves the cells increasingly resistant to the effects of insulin, so-called ‘insulin resistance’, and then the pancreas is forced to make more insulin to try and compensate (known as ‘hyperinsulinemia’). Over a period of time, insulin resistance and hyperinsulinemia can affect the levels of growth factors (like IGF-1), which are a green light signal for cells to divide. Both insulin and these growth factors encourage uncontrolled cell division and promote the development of cancer.
6. Avoid tobacco, including secondhand smoke. It’s more than just lung cancer. Cigarettes are linked to 14 other kinds of cancer, including liver, stomach, bladder, kidney, mouth and throat.
7. Limit alcohol to one drink a day for women, up to 2 for men. The ethanol in alcoholic drinks breaks down to acetaldehyde, a known carcinogen.
8. Reduce stress: It's not just chronic stress that impacts our health, but also emotional trauma, depression, anxiety, fear and similar negative thoughts. Be positive, thankful, believe in yourself! < MORE >
   •   Stress may not cause cancer, but chronic stress triggers inflammation and reduces immune function, both of which increase cancer risk.
   •   Stress hormones can inhibit a process called anoikis, which we need since this kills diseased cells and prevents them from spreading. Chronic stress also increases the production of certain growth factors that can speed the development of cancerous tumors.
   •   In patients who already have cancer, studies show that stress is linked to tumor growth.
   •   When cancer is in remission, stress hormones can alter the behavior of some neutrophils, potentially causing dormant cancer cells to reawaken.
9. Get a good night's sleep. During sleep we build our immunity against infection and sickness, and our brains clear out harmful toxins.
10. Protect yourself from UV radiation in sunlight by using sunscreen with an SPF of 30 or higher, as the UV rays cause skin damage that could lead to cancer.
11. Avoid exposure to industrial and environmental toxins including asbestos, chemical dye, arsenic, radon, benzene, flame-retardants, weed-killers, pesticides, BPA, phthalates (found in plastics and many home products) and more.
12. Get vaccinated and practice safe sex to avoid hepatitis viruses, HIV and the human papollomavirus (HPV). Get the hepatitis B vaccine (wards off the virus that causes liver cancer), and the HPV vaccine recommended for girls and boys ages 11 and 12.
13. Know your family history. We are all at risk to get cancer regardless of our genes, but our family history can tell us which cancer has a higher probability of occurring. Screening tests are critical as they will catch cancer early. Colonoscopy finds polyps in the colon and rectum before they turn into cancer, mammograms catch breast cancer early, and the Pap test finds pre-cancerous cells in the cervix.