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Home · Diet and Nutrition · Avoid Cancer. Avoid Toxins!
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Avoid Cancer. Avoid Toxins! |
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Diet and Nutrition
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Written by Dave DePew
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Sunday, 13 April 2008 12:25 |
There are over 200 known diseases that are classified as cancer. Some forms of cancer are caused by internal factors (inherited mutations, mutations occurring from metabolism, hormones, and immune conditions). Simply put, they are factors we have no control over. Other cancers are linked by external factors. Those are things such as chemicals, radiation, infectious organisms and tobacco. To a large degree, we do have control over certain types of external factors.
According to the American Cancer Society’s Cancer Facts & Figures 2007, scientific evidence suggests that approximately one-third of the 559,650 cancer related deaths that would occur in 2007 were related to overweight or obesity, physical activity and nutrition. The underlying message? All are factors that are highly manageable. If you knew that you could reduce your risks of cancer by as much as one-third by managing your weight through proper diet and physical activity, wouldn’t you do so?
For many the idea of getting up and getting moving may seem to be the most challenging. Surprisingly, it may actually be the diet and nutrition side of the equation that is in fact the biggest hurdle. Daily, we are bombarded by new studies that tell us one particular food is effective in cancer prevention. Others come out with toxic foods that we should learn to minimize or avoid all together. Trying to keep it all straight can definitely make your head spin, but the stakes are too high to just throw your hands up and quit.
Are There Foods to Prevent Cancer?
There is no single food or substance that can protect you against cancer. However, by eating the right combination of foods and avoiding what I would term as toxic foods can greatly reduce your chances of developing cancer in your life time.
Most Americans eat a diet that is rich in fat and calories and lacking in fruits, vegetables and other plant based foods. It is recommended that two-thirds of our daily food intake should come from vegetables, fruits, whole grains and beans. Only one-third or less should actual come from animal proteins. If you decided to make a change today toward a healthier diet, I would tell you to either drastically reduce or eliminate three things from your diet: red and processed meats, salt and alcohol. If you did nothing else but these three things, you would be taking a huge step toward a healthier lifestyle free of cancer.
Meat lovers out there are probably cringing at this point, but let me give you a little lecture I like to call Meat 101. Excessive red meat intake has been linked to colorectal cancer. Heme iron, which is a compound that gives red meat its nice red color, is the culprit. It is not a naturally occurring compound and has been shown to damage the lining of the colon. How much is excessive? It is recommended that an individual eat no more than 18 oz. (cooked weight) per week of beef, pork and lamb.
I can’t forget to give an honorable mentioned to processed meats while I am at it. Avoid or greatly reduce your processed meat consumption at all costs. Ham, bacon, salami, hot dogs and sausages are a big no-no. The sodium nitrates in these products are highly carcinogenic. Research has shown that your cancer risk starts to increase regardless of how much you eat. A seven-year research study by the University of Hawaii in 2005 found that men and women who consumed the most processed meats showed a 67% increased risk of pancreatic cancer over those who consumed little or no meat products.
We all know the damage excessive salt intake can have. With much of our daily salt intake coming from processed foods, we often unknowingly ingest more than the USDA recommended 2,300 grams a day. That’s just one teaspoon a day. The average American consumes twice that amount.
Luckily, if we switch to a diet that is higher in fruits, vegetables whole grains and beans, we can quickly control much of the undetected salt eaten as a result of a diet high in processed foods. In turn, we reap the rewards of a low-salt diet in terms of decreasing the chances of developing a host of problems ranging from high blood pressure to stomach cancer. Turns out that eating a high level of salt may cause the stomach lining to waste away (atrophic gastritis) which in turn can lead to stomach cancer. Doesn’t sound too pleasant.
Alcohol
Finally, there is alcohol consumption and its role in preventing cancer. According to the American Institute for Cancer Research (AICR), excessive consumption can increase your risk of cancers of the mouth, pharynx, larynx, esophagus, breast, colorectal (in men) and liver (in women). Scientists researching the link between cancer and alcohol believe that alcohol can directly damage DNA thus increasing our risk of cancer. The AICR recommends that men do not drink more than two drinks a day and women limit their alcoholic intake to just one drink per day.
We can safely say that the link between diet and cancer has been well-researched and proven. By developing a healthier diet, we can aggressively reduce our risk of developing several types of cancers. These dietary suggestions are by no means difficult to implement so start today living a healthier and longer life.
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