Reducing Cancer Risk

Healthy Lifestyle

As a Registered Dietitian I must focus on good nutrition as a key in helping reduce risk of cancer and also during and after chemotherapy. Good nutrition can help improve quality of life significantly. We don’t want to forget that a healthy lifestyle also includes physical activity, stress management, building healthy relationships, and keeping up with recommended doctor appointments. Other factors that can help reduce risk of cancer are avoiding tobacco, limiting alcohol, and practicing sun safety.  We also know that sometimes we do everything right and our bodies still don’t work right. We must remember that we are not 100% in control of the health of our bodies! We can reduce risk, but we still may end up with an unfavorable health condition.

Physical Activity

Cardiovascular, strength, and flexibility activities are important for everyone, but especially for those who have survived cancer.  A major side effect of many cancer treatments is muscle loss and so strength training exercises are very important.  Exercise can also have a very positive effect on balance, fatigue, emotional well-being, and overall quality of life.

Increase these to Reduce Effects of Chemo

1. EPA and DHA (omega-3’s fatty acids). Food is best here, but if you must take a supplement look for one that is approved by a third party company that will evaluate these products like USP (United States Pharmacopoeia). Also use caution with any supplements as some including omega-3’s are natural blood thinners.
2. Strontium. There is some research that strontium can reduce side effects of chemo. Food sources include salmon, leafy greens, cabbage, flax seed, garlic, and lentils.
3. Glutamine. Research shows cancer patients can take this amino acid to lessen mouth sores and diarrhea at up to 40 grams per day. You can also get glutamine from most protein sources including poultry, fish, and eggs. It is also high in yogurt, cheese, tofu, and beans.
4. Vitamin B6 may help reduce neuropathy at 200 mg 2 times daily. Food sources of B6 include milk, cheese, salmon, eggs, carrots, spinach, sweet potatoes, and bananas.

Foods to Increase to Prevent Cancer

• Lycopene: found in tomatoes may prevent prostate cancer
• Antioxidants: *Curcumin (present in turmeric): reduces inflammation, *Beta-carotene (citrus, carrots, red peppers),  *Vitamins C and E (most fruits and vegetables, nuts), *Selenium (whole grains, legumes, sunflower seeds, nutritional yeast), *Zinc (beef, lamb, seafood, wheat germ, spinach, nuts, seeds), *Co-Q10 (seafood, spinach, cruciferous vegetables)

• Vitamin D may protect against colon cancer
• Folic Acid, dark green vegetables
• Fresh Vegetables contain cholorphyl, prebiotics, and antioxidants which are all helpful in preventing some cancers.
• High Fiber foods have been shown to reduce risk of colon cancer.
• Omega-3 Fatty Acids found most abundantly in fatty fish
• Flax Seeds, ground contain both fiber and omega-3. Consume these ground to help with digestion and absorption.

Foods that Show Promise in Preventing Cancer (some evidence)

• Allium vegetables: garlic, onions, leeks
• EGCG (Epigallocatechin gallate) in green tea
• Genistein in soybeans
• Resveratrol in grapes
• Sulforaphane in broccoli, cauliflower and brussel sprouts

Decrease These to Prevent Cancer

• Alcohol
• High Fat Meats

*HCA’s (heterocyclic amines) and PAH’s (polyaromatic   hydrocarbons): produced when cooking meats at high temperatures.   Marinating meats helps reduce these.

*AGE (advanced glycation end products):  Promote oxidation that may lead to inflammation and cancer.

• HCA’s, PAH’s, and AGE products are found in beef and cheese as the highest sources.  Pork, eggs, mayo, processed foods are moderate sources of these.
• Processed Meats (nitrates)
• Sugars

Take Aways

1. Eat more fresh produce, especially vegetables. You can try eating “the rainbow” every day to include a variety of antioxidants and phytochemicals. You can try this Rainbow Roasted Vegetable Recipe.
2. Use herbs and spices to flavor foods. This can not only boost your health, but it makes everything taste better too!
3. Limit alcohol, sugar, high fat meats, processed meats, and processed carbohydrates.
4. Move More and in ways you ENJOY!

I saw salmon many times in the recommended foods to help reduce risk! Try my two favorite salmon recipes!

Bar-B-Q Salmon and Salmon Cakes!