Food and Cancer Prevention, Part Two
Original post written October 14, 2019 for my Facebook community. Updated November 7, 2023.
Let's be clear to begin. No one food with either cause or prevent cancer. Multiple lifestyle factors play a role in whether cancer genes get turned on or off. These include stress levels, sleep patterns, foods and drink, exercise and daily activity, sun exposure, environmental factors such as air, water, and products, and so on.
Healthy, whole food diets may reduce risks associated with cancer because they help reduce risks of chronic conditions, many of which are linked to high levels of inflammation within the body.
In Part 1, we covered what foods we ought to avoid or minimize to reduce our risks of going down the disease cycle, which can often lead us to advanced illnesses like diabetes and cancer. We know that it's not just about the type of food we ingest (whole vs. processed) but also how it gets packaged that ultimately influences our genes to "turn on" or "turn off" in our bodies. Yes! The body can, and does, both!
Today, let's dive into the categories of foods we should consume more of if we want to turn off cancer gene expression. This is simpler than it sounds. The big key is consistency in diet!
I think many of us probably know where to go when we begin thinking about cancer-fighting foods, but here's a good reminder: Shop around the edge of the store.
Never heard of this concept before? Here's the logic. Every supermarket or chain grocery store is set up the same way. The center aisles are filled with processed food options in some form of packaging (this includes frozen items). All the fresh, baked, and chilled options circle the perimeter. For a healthier diet, consider buying a majority of your food items from the perimeter rather than the center aisles. Or, better yet, learn how to source local.
Foods that fight cancer include:
Eating the colors of the rainbow: According to many studies, fruits and vegetables have huge cancer-fighting properties like phytochemicals and antioxidants, and the more color you get on your plate each meal the better! There's the added bonus that these foods also help maintain healthy body weight, a huge benefit since obesity is often linked with higher risks for cancer. Prized cancer fighters include apples, berries, cruciferous and leafy veggies, and carrots.
Increase folate intake: A naturally-occurring B vitamin, this nutrient has been linked with reducing cancers of the breast, colon, and rectum. Great sources for folate include organic whole wheat products, orange juice, strawberries, melons, asparagus, eggs, leafy greens, legumes and beans, and sunflower seeds.
Tomatoes: Although it's not quite clear whether it's the lycopene in a tomato or not, studies are clear that tomatoes are an invaluable cancer fighter, particularly if they have undergone processing.
Fatty fishes: Mackerel, salmon, and anchovies are some of the best fishes to consume as they have high amounts of essential nutrients like B vitamins, omega-3 fatty acids, and potassium. Consumption of fish oils have also been shown to decrease the likelihood of developing certain cancers later in life. Whichever way you decide to intake your omega-3's, ensure that you're buying products that have been ethically and sustainably harvested - farmed fish and shellfish are shown to increase cancer risks.
Walnuts (and other nuts): All nuts exhibit cancer-preventing properties, but walnuts have been the most studied. Walnuts have pedunculagin, a substance that the body metabolizes into urolithins, which bind to estrogen receptors and may play a role in preventing breast cancer. One study with mice also demonstrated that walnuts and walnut oil may suppress tumor genes.
I'll leave you with one final thought. Changing our food habits can be difficult, confusing, and overwhelming. My advice to any of my clients and friends when we talk about "diet" changes is to start with the simple swaps, those things which are easiest to give up and switch for a better option. At the end of the day, it isn't the sweeping overhaul that will make us healthiest.
It is those baby steps!
Sources:
(1) https://www.webmd.com/cancer/ss/slideshow-cancer-fighting-foods
Comments ()