Share

Cancer and your diet

Diet plays an important role in protecting against cancer. An incorrect diet can, on the other hand, increase the risk of certain cancers.

These steps take you through all the basic dietary dos and don’ts when it comes to fighting cancer.

Step 1: Understanding the relationship between cancer and food
Epidemiologists who’ve studied the prevalence of cancer among different populations have found that diet determines 40% of all cancers. The incidence of different types of cancer in different regions points to diet as one important cause. Cancer incidence among immigrants to a new country quickly equals the incidence of people already living there.

Genetic factors also play a role. Sometimes, healthy young people who follow all the recommended lifestyle rules still get cancer.

Cancer occurs when there is a mutation of the DNA that causes uncontrolled replication of cells. Many of the foods we eat have properties that help protect against this process.

Step 2: Adopting new healthy habits
Lower your cancer risk with these healthy lifestyle changes:

• Stop smoking.
• Don’t drink more than two drinks daily.
• Avoid known cancer-causing substances, pollutants and chemicals.
• Don’t get sunburnt.
• Check in with your doctor if you suffer ongoing fatigue, take a long time to recover from illness, or experience any worrying persistent symptoms.
• Exercise three to four times weekly.
• Aim to maintain a healthy weight.
• Watch your diet. Some foods should be avoided and others need to be consumed in greater quantities.

Step 3: Basic dietary principles in the prevention of cancer
Major problems of the modern Western diet:

1. Too much fat. We consume far too much fat, specifically too much omega 6 fatty acids and trans fatty acids – but not enough omega 3 fatty acids. Fats to avoid are those found in fried foods, brick margarine and reheated oil. We need omega 6 fats to be healthy, but most of us get more than enough, especially if we eat margarine and sunflower oil.

Omega 3 fatty acids, which are good for us and help in the fight against cancer, are found in high amounts in fatty fish such as salmon, mackerel or trevalla. Plant sources such as flaxseed, canola, walnut and soya oils are also rich in omega-3.

2. Too many refined carbohydrates such as white bread, white pasta and sweets. Refined foods such as white bread and used to be only available to the very rich, whereas the general population tended to eat healthier whole grain products. With the advent of the Industrial Revolution, it became easier to refine wheat, thereby removing much of the nutritional value it contained.

3. Not enough anti-carcinogenics. Fresh fruit and vegetables are packed with cancer-fighting compounds, and a wide variety of these are recommended. Consumption of tomatoes, for example, has been shown to suppress the incidence of prostate cancer by up to 50%. Aim for at least 2.5 cups of fruit and vegetables per day.

Don'ts:
Limit or avoid the following foodstuffs:

• Animal fats, found in many different types of meat and dairy products, especially high-fat products. Cut down on red meat and processed meat, and avoid fried or charred meat.
• Refined carbohydrates, including white bread and baked goods, and sweets.
• Alcohol. Limit intake to no more than 1 drink per day for women or 2 per day for men.
• High-calorie foods with added sugar and fat, if you need to lose weight.

Reference:
American Cancer Society. ACS Guidelines for Nutrition and Physical Activity.

We live in a world where facts and fiction get blurred
Who we choose to trust can have a profound impact on our lives. Join thousands of devoted South Africans who look to News24 to bring them news they can trust every day. As we celebrate 25 years, become a News24 subscriber as we strive to keep you informed, inspired and empowered.
Join News24 today
heading
description
username
Show Comments ()
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.

LEARN MORE