The Cancer Answer

Jan. 10-16, 2005 Listen to the message

Diet and Cancer

Last week we talked about exercise and how it can help reduce your risk of developing cancer.

Today, I want to address another popular New Year’s resolution: eating healthy.

Now, we all know that eating right will help you look your best in your swimsuit, but did you know that it can also help prevent cancer?

Diets high in fat are also high in calories and contribute to obesity, which in turn is associated with several forms of cancer, including breast, colon, and kidney.

Conversely, a diet that allows you to maintain a healthy weight can help prevent cancer.

Here are a few tips:

• Eat five servings of fruits and vegetables each day.
• Choose whole grains instead of processed or refined grains and sugars.
• Limit your consumption of red meat, especially those that are processed and high in fat.

Now is a great time to improve your health. Start today. Fulfill your New Year’s resolution by eating healthy and reducing your cancer risk.

Diet and Cancer Prevention

Researchers are very interested in the role that nutrition and healthy diet play in the prevention of cancer. Many research studies have shown that groups of people who eat diets low in fat (especially animal fat) and high in fruits and vegetables have lower risks of developing some of the common types of cancers, such as colon, breast, and prostate cancer. High fat diets have been linked with an increased risk of developing cancer, particularly breast, colon, prostate, and possibly ovarian and pancreatic cancers.

How A Healthy Diet May Help Prevent Cancer

We do not know exactly how a healthy diet (defined as one that is high in fruits and vegetables and low in fat) prevents cancer. Current research is focused on some of the substances found in high levels in fruits and vegetables, such as carotenoids (a type of anti-oxidant) and flavonoids. Other scientists think that people who eat a healthy diet have a lower fat intake, are less likely to be overweight, and are less likely to be smokers. High fat intake, obesity, and smoking have all been linked to increased cancer risk.

Diets high in fiber may help to lower the risk of colon cancer by improving bowel function. Regular bowel movements do not allow potentially cancerous toxins to stay in the body for very long. Also, because fiber is very filling, people who eat a diet high in fiber frequently eat less fat, also reducing their risk for cancer.

Recommendations for a Healthy Diet

The American Cancer Society publishes a list of recommendations for healthy eating that include:

1. Eat 5 or more servings of fruits and vegetables a day
2. Eat a fruit or vegetable at every meal and for snacks
3. Choose whole grain rice, pasta, bread and cereals instead of processed grains
4. Limit your intake of red meat and foods high in animal fat

Diet and Cancer Prevention Resources

For further tips on beginning a healthy diet, recipes, and tools to calculate your daily calorie needs, the American Cancer Society has an excellent web site. Go to www.cancer.org and look at the list of topics at the top of the screen. Under the topic “Health Information Seekers,” you will select “Prevention and Early Detection”, then at the next screen look at the list of topics on the left and select “Food and Fitness.”

There is also a section of frequently asked questions about nutrition and cancer, under the “Food and Fitness” topic. Just select “ACS Guidelines for Eating Well” and you will see “Common Questions About Diet and Cancer.”

The National Cancer Institute provides a good web site about healthy eating at www.5aday.gov.