Diet & Lifestyle to Prevent Cancer

People who are diligent about keeping their heart healthy have a good chance of staving off cancer as well.  Research shows that a large percentage of cancer-related deaths as well as heart related deaths are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Want to minimize your risk for cancer? Firstly, make sure you keep up with recommended cancer screenings. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer heart healthy lifestyle but it is also important to maintain a healthy weight with a diet rich in fruits, vegetables, and legumes. 

Excess weight increases the likelihood that a person will get cancer.  Inflammation has been found to increase one’s risk for cancer and heart disease. Overweight and obesity increase fat cells which contribute to bodily inflammation.  Extra weight may also contribute to cancer due to other factors affected by excess fat cells.  For example, researchers have found that fat cells in post-menopausal women produce estrogen which is known to increase breast cancer risk at this stage of life.  Also, overweight tends to lead to insulin resistance which results in increases in the body’s production of insulin, which, in high levels may also promote tumor growth.   So, maintaining a healthy weight is very important. 

It is also important to consume a healthy diet.  In general, a cancer-prevention diet emphasizes consuming a variety of fruits, vegetables, and beans and minimizing intake of red meat and other foods high in unhealthy saturated fats.  Here are some dietary tips to decrease your odds of getting cancer: 

Boost your antioxidants. Antioxidants are important nutrients that protect against cancer. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium. Because many of these nutrients are lost with cooking, consume some of your fruits and vegetables raw.

Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals & antioxidants, potent disease–fighting and immune–boosting nutrients. Try to include a rainbow of colors of fruits and vegetables to get the variety of cancer preventing phytonutrients.

Flavor dishes with immune-boosting, anti-inflammatory spices and foods. Garlic, ginger, curry powder, and rosemary not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander.

Regularly consume oily fish rich in omega-3 fatty acids such as salmon, mackerel, and sardines.  These fats help to reduce inflammation which can promote tumor formation and growth.

Avoid processed meats with nitrite preservatives and reduce your intake of fatty meats.  Nitrites, preservatives used in deli meats, have been found to increase risk of cancer so check the ingredients list and avoid foods preserved with nitrites.  Also, fatty meats are rich in pro-inflammatory saturated fats.

Use moist cooking methods instead of high heat methods such as grilling and frying. Carcinogens can form during the cooking process of meats, poultry, and other proteins as well as starches such as potatoes.  Instead of cooking these foods in oils at high heat, opt for healthier methods such as baking, boiling, steaming, or broiling that do not generate carcinogens. When grilling try not to overly char the meat as this also promotes the formation of carcinogens.

Lifestyle Factors Research Has Found Influence Risk for Different Types of Common Cancers

The preventative measures described below are general guidelines.  Everyone’s health situation is unique.  Work with your doctor to decide what changes in diet, activity, and supplementation are appropriate for you.
Type of Cancer	Dietary and Lifestyle Factors that Increase Risk:	Dietary and Lifestyle Factors that Decrease Risk:	What to Do:
Breast	•Overweight & obesity •Diets high in fats, especially saturated fat •Alcohol, even 1 drink per day raises risk, & risk increases with more frequent intake	•Deep orange and dark green veggies appear to reduce risk •Adequate intake of vitamin D may help •Regular activity, the more you do, the lower your risk	•Maintain healthy weight •Get regular activity •Moderate your intake of fat especially saturated meat and dairy fats •Avoid alcohol or consume only occasionally •Eat a healthy diet rich in fruits & vegetables •Take a supplement with 400-1000 IU of vitamin D
Colon & Rectum	•Overweight and obesity •Red processed meats	•Regular activity •Consuming lean dairy products so that you get 800-1200 mg of calcium daily	•Maintain healthy weight •Get regular activity •Include 3-4 servings of dairy/ dairy substitute, or consider taking a calcium supplement twice daily •Limit intake of red meat & avoid meats preserved with nitrites
Esoph-agus	•Smoking •Heavy drinking • Overweight & obesity •Uncontrolled acid-reflux		•Maintain healthy weight •Do not smoke •Drink in moderation only •Avoid reflux triggers such as acidic foods, high fat meals, and large meals
Lung	•Smoking & second-hand smoke	•Adequate intake of vitamin B-6	•Do not smoke •Include foods rich in B-6 such as poultry, seafood, cottage cheese, & whole grains
Pancreas	•Overweight & obesity		•Maintain healthy weight
Prostate		•Regular physical activity, vigorous activity appears especially helpful •Possibly eating more of the carotenoid lycopene found in cooked tomatoes	•Get regular activity •Eat cooked tomatoes regularly
Uterus	•Overweight & obesity		•Maintain healthy weight
Note:  Smoking increases the risk for many cancers as well as heart disease, so, if you smoke, it is vital to your health to work on quitting!