The latest World Cancer Report warns that we may be on the verge of a global tsunami. Annual new Cancer cases have already risen to 14 million in 2012 and are estimated to grow by a whopping 70% by 2025. What is worse is that the spiralling cost of treatment can not only sting the richest countries, but can virtually cripple the developing world, which accounts for 70% of all Cancer related deaths. The Report, however, has also shown a glimmer of hope, by reiterating that 50% of Cancers are preventable. Smoking, infections, obesity, alcohol, air pollution and radiation are the major sources of ‘preventable’ Cancer. Improved education and legislative changes can help alter lifestyle choices and reduce the potential exposure to environmental pollutants laced with carcinogens.
Mindless adoption of some unhealthy ‘western’ lifestyles, such as smoking and physical inactivity and consumption of calorie-dense foods that are often over-processed or over-cooked, has resulted in the developing countries already surpassing the West in terms of lung and colon Cancers. Cancers related to infections ( i.e. cancers of the cervix, liver and stomach) were already high in developing countries. Lifestyle choice is indeed the most potent decision that can help manage this impending disaster. An estimated 30% of all Cancers can be curbed by reducing the incidences of heavy smoking and drinking. Another 30% of all Cancers can prevented through a change in diet habits together with increased physical activity. The first task is to get a handle on the rapid increase in obesity. Being overweight is linked with an increased risk of Cancers of the breast (among women after menopause), colon, endometrium, oesophagus and kidney. A high-fat diet (where over 30% of calories consumed come from fats) is linked with an increased risk of Cancer. This is specially so for saturated or trans fats as well as over-cooked, high temperature cooking methods. High sugar intake also promotes obesity and elevates insulin levels. Avoiding excessive weight gain is important not only to help reduce the risk of Cancer but also to prevent several chronic diseases. Eating large amounts of processed meat, as also frying, broiling, or grilling meats at very high temperatures, forms chemicals (carcinogens) that may increase the Cancer risk. Damage to the genes that control cell growth can either be inherited or acquired by lifestyle choices. Certain types of gene mutations increase the risk of Cancer. A large number of studies have confirmed the benefits of physical activity, weight control and diet in either preventing or delaying the development of Cancer even in people with a high genetic propensity. Robust nutrients in the diet can protect the DNA from being damaged. A great deal of research is presently under way to fully understand the interaction between diet and genetic factors, as well as environmental factors - for example, the chronic stress response faced by almost all migrant populations, which has a significant impact on the incidence of Cancer.
Tip of the Week
Engaging in moderate to vigorous levels of physical activity can significantly lower the risk of developing Colon and Breast Cancer. In addition, physical activity prevents against heart disease and diabetes. The positive effects are multiplied when synergised with a diet rich in fruits, vegetables and other plant-based foods. There does not seem to be sufficient evidence that Nutritional Supplements can yield the same benefits; in fact some high-dose supplements may actually increase the risk of Cancer.
Nature’s Wonder Food(s) of the Week: Cancer-preventing Natural Foods
Natural plant based foods that are high in antioxidants, phytochemicals, Vitamins A, C, D, E and Folate, and consumption of certain minerals like Selenium help mitigate the risks of Cancer. A rich and varied fare of natural fruits, vegetables and cereal grains can inhibit inflammation, power up antioxidants, enhance nutrient absorption and prevent carcinogens from forming. They are particularly effective in reducing the incidence of Cancers of the oral cavity, larynx, oesophagus, stomach, colon, lung, prostate and rectum. Five or more servings of an assortment of colourful vegetables and fruits each day are recommended. Cruciferous vegetables, rich in isothiocyanates, are invariably the best - these include Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. The sulphur containing indoles can activate agents that destroy Cancer-causing chemicals. Leafy Greens, like spinach and Romaine Lettuce, are excellent, thanks to the high content of fibre, Folate and a wide range of Cancer-fighting carotenoids in them. Dark coloured veggies, such as beets and red cabbage, are robust options. Other good choices are legumes, beans, peas and lentils, which are rich in saponins and protease inhibitors; as also lignin-rich flaxseed and whole grain products. Recently the health benefits of the allium compounds contained in garlic and the onion family have been receiving a lot of attention. Similar interest has also been evoked by turmeric, pomegranate, sea vegetables, aloe vera, medicinal mushrooms, algae, hemp, green teas, red wines, grapes and high Vitamin C foods like oranges, grapefruits and peppers. The ellagic acid and anthocyanoside content of Berries (especially Blueberries) can chip in for the cause; as can Vitamin D, which is being closely studied for its role in mitigating certain types of Cancer. υ
Registered Holistic Nutritionist (Canadian School of Natural Nutrition). For education purposes only; always consult a healthcare practitioner for medical conditions
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