Relationship between nutrition and cancer prevention
Our organs and cells determine the functions of our body. If we mistreat them in any way, we will pay for it, if not in the short term, then in the long term. We must be kind to our cells and respect them because, as we all know, “we are what we eat.” Nutrition has long been suspected of playing an important role in the etiology of cancer, both in its development and prevention. This article focuses specifically on the role of nutrients in cancer prevention. The biological properties of nutrients make them prime candidates for cancer prevention. Indeed, early epidemiological studies of cancer seemed to confirm the link between diet and cancer. Diet is a leading cause of premature death and disability in both developed and underdeveloped countries and contributes to the burden of cancer. Current treatment options for cancer include surgery, radiation therapy, and chemotherapy, which impose a heavy financial burden not only on health care systems but also on patients themselves. Therefore, nutritional interventions could be a cost-effective and safe adjunct to standard medical treatments.
Numerous observational studies have been conducted over the past few decades to explore the role of diet in the development and prevention of cancer. Many of these studies confirm the existence of a link between diet and cancer. These studies have indicated, for example, an increased risk of breast cancer associated with fat consumption, and a decrease in colorectal cancers associated with high consumption of fruits, vegetables, and dietary fiber. Researchers have found that dietary antioxidants, including beta-carotene, may reduce the risk of several cancers. After a comprehensive review of the available evidence, the World Cancer Research Fund concluded in 1997 that "it is now established that cancer is caused primarily by environmental factors, the most important of which are tobacco, diet and diet-related factors, including body mass and physical activity, and exposures in the workplace and elsewhere."
The literature has repeatedly cited examples that confirm the association between nutrition and its role in cancer prevention.
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Maintain a balanced diet:
Eat a balanced diet that includes a variety of foods from all the food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. A diverse diet provides a wide range of nutrients that can help support the immune system and overall health. Eating too many sugary foods and drinks, or high-calorie foods (including fast foods), can make it easier to gain weight, and obesity is a cause of several types of cancer. Eating a healthy diet can help you maintain a healthy weight or lose weight, which can reduce your risk of cancer.
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Eat foods rich in antioxidants:
Eat foods rich in antioxidants, such as berries, citrus fruits, leafy green vegetables, and nuts. Antioxidants can help protect cells from free radical damage, potentially reducing the risk of cancer. Antioxidants are protective molecules that are naturally present in our bodies and in the foods we eat. Some of the most important antioxidants include vitamins A, C, and E, lycopene, polyphenols including flavonoids, selenium, and carotenoids, etc. Their role is to protect our bodies from free radical damage, molecules that lead to oxidative stress, potentially inflammation, and cell damage. This cell damage can lead to the development of cancer. A diet rich in fruits and vegetables will be rich in antioxidants and other phytonutrients, which could potentially reduce the risk of cancer.
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Fiber for digestive health:
Choose foods high in fiber like whole grains, legumes, and vegetables. Dietary fiber promotes digestive health and may reduce the risk of colorectal cancer. There is a large body of literature suggesting that eating a variety of fiber-rich foods has a protective effect against colon cancer. There is also evidence that a diet high in fiber may have a protective effect against breast, ovarian, endometrial, and gastrointestinal cancers.
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Limit red and processed meats:
Reduce your intake of red meat (mutton, lamb, and beef) and processed meat (cold cuts, hot dogs). High intakes of these meats have been linked to an increased risk of certain cancers, particularly colorectal cancer. To reduce this risk, it is advisable to replace red and processed meats with healthier options. Lean protein sources such as poultry, fish, legumes, and plant-based protein sources such as lentils, chickpeas, oats, and pulses are excellent choices. In addition, increasing your intake of fruits, vegetables, whole grains, and high-fiber foods can help reduce the risk of colorectal and other cancers.
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Healthy Fats and Omega-3s:
Choose healthy fat sources, such as avocados, olive oil, and fatty fish like salmon. Omega-3 fatty acids, found in fish, flaxseed, and walnuts, have anti-inflammatory properties that may help reduce the risk of cancer. The literature has repeatedly shown the benefit of omega-3s in preventing cancer. Omega-3 fatty acids can boost the immune system, improving the body's ability to recognize and destroy cancer cells. They also promote the production of anti-inflammatory molecules, which can help modulate the immune response. Omega-3 fatty acids have been shown to play a role in DNA repair mechanisms. These healthy fatty acids work synergistically with other nutrients found in a healthy diet. For example, they may enhance the anti-cancer effects of certain antioxidants found in fruits and vegetables.
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Adequate vitamin D:
Vitamin D deficiency is currently affecting South Asia and has become an endemic disease in the region. It is extremely concerning that Pakistan has the highest incidence of vitamin D deficiency among adults in South Asia (73%). When it comes to cancer prevention, many studies suggest that vitamin D can play a role in reducing the risk of breast, prostate and colorectal cancers. As a nation, we need to ensure that our vitamin D levels are adequate. Sunlight, fortified foods and supplements can help maintain adequate levels. Scientifically, vitamin D inhibits the formation of new blood vessels that tumors need to grow, thereby limiting their blood supply. Additionally, it helps in DNA repair, thereby reducing the risk of genetic mutations that can lead to cancer. Consume more turmeric, pomegranate and black seed oil.
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Calcium for bone health:
Low calcium levels have been linked to an increased risk of developing cancer. Inadequate calcium intake can disrupt several cellular mechanisms, which can lead to uncontrolled cell division and promote cancer growth. However, the relationship between calcium levels and cancer risk is complex and influenced by a variety of factors, including dietary habits and individual susceptibility. While maintaining adequate calcium intake is important for overall health, it is only one piece of the cancer prevention puzzle. Individuals should consume adequate calcium through dairy products or fortified sources not only to support bone health but also as a conscious effort to prevent cancer, as inadequate calcium intake can contribute to the development of stomach, pancreatic, and ovarian cancers and, to some extent, endometrial and lung cancers. Use more turmeric, pomegranate and black cumin oil.
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Avoid sugary drinks:
Sugary drinks have been linked to an increased risk of developing cancer. Regular consumption of these drinks can contribute to weight gain and obesity, which are established risk factors for various types of cancer, including breast, colon, and pancreatic cancer. Additionally, the high sugar content of these drinks can lead to elevated insulin levels and inflammation, both of which have been linked to the development and progression of cancer. Limiting sugary drinks as part of a healthy lifestyle is recommended to reduce cancer risk and promote overall well-being.
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Stay hydrated:
Staying hydrated is essential for overall health and helps support various bodily functions. Dehydration can potentially play a role in the development of cancer by affecting various bodily processes. Inadequate hydration can hamper the body’s ability to eliminate toxins. Chronic dehydration can lead to cellular stress and DNA damage, increasing the risk of mutations that can trigger cancer growth. Additionally, dehydration can hamper the immune system’s effectiveness in detecting and fighting abnormal cells. While dehydration alone is not a direct cause of cancer, staying well hydrated is crucial for overall health and can help support the body’s natural defenses against cancer and other diseases.
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Smoking cessation and tobacco avoidance:
Tobacco use is one of the leading causes of preventable cancers. It is a formidable foe in the public health arena and has emerged as one of the leading causes of preventable cancers. This insidious habit, which includes smoking, chewing and various forms of tobacco consumption, deeply damages the human body. The carcinogenic chemicals in tobacco products relentlessly attack vital organs including the lungs, mouth, throat and esophagus. Therefore, smoking not only increases the risk of developing cancer but also aggravates its severity and reduces the prospects of survival. The WHO report states that the high incidence of oral cancer in Pakistan is linked to the consumption of smokeless tobacco, a culturally acceptable habit. If we smoke or use tobacco products, we must seek help to quit.
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Regular screenings and examinations:
Finally, it is important to have regular cancer screenings and checkups as recommended by your healthcare provider. Early detection and timely intervention are essential for effective cancer prevention and treatment.
As a scientist, a specialist in health facts and issues, but also as a compassionate and caring person, I realize that people take their days, months and years too casually and carelessly. Most of us know what is right and wrong in our daily lives, in terms of actions, eating habits, what we take in and how much we take in, but we tend to ignore it. What would happen if we were told that we had one month left to live and that the extension of our life depends on what we eat? Would this help us realize the considerable impact that our diet and nutrition have on our health and life?
Life is unique, precious and unpredictable. When I was young, I hardly knew anyone with cancer, but over the years, I have met loved ones, close friends, relatives and neighbours who have suffered and died from this disease. Paul Kalanithi said in his book “When Breath Becomes Air”, “Death may be a one-time event, but living with a terminal illness is a process” and “Great illnesses are meant to clarify life”. Seeing the suffering of those around us with cancer should make us aware of the need to make conscious efforts to keep ourselves away from the threat of cancer. Genetics, lifestyle and environmental exposures are all factors that contribute to the risk of cancer. By adopting a healthy and balanced diet, we can significantly reduce the risk of developing cancer and promote overall well-being. Shazia Asim