October is Breast Cancer Awareness Month. This is the perfect time to learn how to reduce your risk of cancer by eating right and engaging in physical activity!
Cancer is a major concern worldwide. In 2022, an estimated 1,918,030 new cases of cancer were diagnosed in the United States alone, according to the American Cancer Society (2022). However, as the scientific community continues to learn more about cancer and new ways to slow its progress, emerging research indicates we may be able to reduce our risk of cancer by consuming a healthy diet.
The guidelines from American Cancer Society (ACS) suggest that the Mediterranean diet is an excellent, evidence-based, cancer-fighting diet as it’s high in dietary fiber, vitamins, minerals, and phytonutrients. The Mediterranean diet also has minimally processed foods, lean proteins, and a foundation of good fats such as olive oil and avocado. Red meats, sweets, and alcohol can be consumed sparingly, so you still get to treat yourself!
The Mediterranean diet is considered one of the healthiest, most user-friendly eating plans around. It is not a strict “diet,” but rather reflects the lifestyle of those living in the Mediterranean region. Their lifestyle also embraces regular physical activity and leisurely, relaxing meals with family and friends.
Most of the cancer-fighting foods studied to date contain certain compounds known as phytonutrients, which are chemicals naturally occurring in plants. A diet rich in these particular nutrients is the easiest way to help protect ourselves against this deadly disease. How do you ensure you are eating a diet rich in phytonutrients? Eat a rainbow of whole foods!
Examples of Phytonutrients and how they work (reference: American Council on Exercise):
|
Phytonutrient |
How it Works |
Foods/Beverages |
|
Carotenoids |
Help repair DNA damage and block certain carcinogens (cancer-causing agents) from entering the cells. |
Arugula Broccoli Carrots Mustard Greens Swiss Chard Tomatoes |
|
Catechins |
Antioxidant that works by blocking the activity of free radicals that have potential to cause cell damage |
Black Tea Green Tea |
|
Glucosinolates |
Break down into different compounds that are being studied for possible anti-cancer effects. |
Arugula Bok Choy Broccoli Cabbage Kale Radish |
|
Isoflavones |
Regulate hormone levels, affecting risk of certain types of cancer such as breast, uterine, prostate |
Peanuts Soybeans (all forms) |
|
Lycopene |
Plant pigment that has properties for cancer prevention pertaining to skin, lung, liver, and breast. |
Apricot Guava Tomatoes Watermelon |
|
Allicin |
Antibacterial properties and enhances cellular repair |
Garlic Onions |
|
Phytosterols |
Block LDL (bad) cholesterol, which helps reduce inflammation |
Green and yellow veggies Pumpkin Yams Vegetable Oils |
Nutrition is certainly one way to reduce our risk of cancer. However, it’s best to keep in mind that to decrease our chances of many diseases, we need to work toward incorporating an overall healthier lifestyle that includes regular exercise and managing stress, as well as eliminating tobacco, maintaining an optimal weight, and allowing time for plenty of rest, relaxation, and good-quality sleep.
https://blog.ohiohealth.com/phytonutrients-why-you-should-eat-a-rainbow/
https://acsjournals.onlinelibrary.wiley.com/doi/10.3322/caac.21719
https://www.acefitness.org/resources/everyone/blog/5110/cancer-fighting-foods/?authorScope=40
https://www.eatright.org/health/health-conditions/cancer/reduce-breast-cancer-risk