WHEN it comes to protecting ourselves from cancer it’s hard to know which information to believe.
Yinka Ebo, senior
health information officer for Cancer Research UK, says: “Some cancers
are linked to our genes, age or environment, factors we can’t change.
Many are linked to the way we live.”
Research
shows four in 10 cancers could be prevented with lifestyle changes such
as diet. While the following changes can’t guarantee you won’t develop
cancer in the future they will stack the odds in your favour.
WATCH YOUR WEIGHT
The
World Health Organisation (WHO) states that carrying excess weight is
the most important avoidable cause of cancer after tobacco and 18 per
cent of UK cancer cases are linked to being overweight or obese.
According
to a recent report by the World Cancer Research Fund (WCRF), fatness
increases the risk of post-menopausal breast cancer, colorectal and
pancreatic cancers.
“It’s also linked to cancers of the oesophagus, womb, gall bladder and kidney,” says Yinka.
“Fat
stores release hormones such as oestrogen and insulin, high levels of
which trigger unwanted inflammatory and cell growth processes in the
body.”
It’s not clear if your risk returns to
normal if you lose weight or if there is a residual risk but losing
weight now if you need to will certainly prevent your risk increasing in
the future, not to mention decreasing your risk of heart disease and
diabetes.
Follow the WCRF’s 100 Calorie Challenge (www.100caloriechallenge.org) and aim to cut your daily food intake by 100 calories.
BOYCOTT THE BAR
Alcohol
is linked to a host of cancers including mouth, throat, breast, liver,
bowel and oesophagus. These cancers kill more than 9,000 people in the
UK every year.
“The effect of alcohol is incremental,” says Yinka.
“The
more you drink the more your risk increases. The more you cut down the
more you will reduce it. Alcohol also affects oestrogen levels, hence
the link with breast cancer.”
Just 1.5 units a
day increases breast cancer risk by five per cent and each additional
unit adds seven to 10 per cent to that risk.
The
European Prospective Investigation into Cancer and Nutrition (EPIC)
study found that for every two units consumed a day, bowel cancer risk
goes up by nine per cent. Alcohol is also high in calories so can lead
to weight gain.
The Government’s recommended
limit is two to three units a day for women and three to four for men (a
125ml glass of 12 per cent wine is 1.5 units). Try to have at least two
alcohol-free days each week.
For more information visit www.downyourdrink.org.uk
STEER CLEAR OF SALT
According
to the WCRF, evidence suggests salt and salty foods cause stomach
cancer as well as increasing blood pressure, a risk factor for heart
disease and stroke.
“Stop adding salt when cooking or at the table,” says nutrition consultant Juliette Kellow.
“Look
for reduced salt versions of stock, gravy and soy sauce and use herbs
and spices to flavour your food. Check for hidden salt in ready meals,
processed foods, sauces and less obvious items such as cereals and bread
too.”
The recommended maximum daily intake for
salt is less than 6g for adults. If labels give only a value for sodium
(the salt component linked to ill health), multiply it by 2.5 to give an
equivalent salt value.
FILL UP ON FRUIT AND FIBRE
“There is evidence that a diet high in fibre is linked to a reduced risk of bowel, stomach and mouth cancer,” says Yinka.
In fact the EPIC study found people who ate the most fibre cut their risk of bowel cancer by 25 to 40 per cent.
“A
good intake of fibre increases bowel movement, reducing the contact
time that bad chemicals from food, such as those in red and processed
meat, have with the gut,” she says.
“Bacteria in
the gut also interact with fibre to produce chemicals which create
conditions in which tumours are less likely to develop.”
Fruit
and vegetables contain a variety of vitamins and minerals which may
have a role to play in fighting cancers such as mouth and throat, as
well as aiding general good health.
“A diet high
in fruit and vegetables has been linked to a lower risk of lung cancer
too, although it’s difficult to tell just how much impact diet has on
this cancer risk as the impact of smoking is so huge,” says Yinka.
What
about the foods claimed to cure cancer? The WCRF’s Rachel Thompson
says: “A lot of studies look at an isolated chemical found in food, test
it in a lab and find it slows, stops or reverses cancer growth.
“This
is very different from a human consuming it, as it may interact with
our bodies and other foods, causing different effects.”
It is always important to keep an eye on your weight
Some cancers are linked to our genes, age or environment, factors we can’t change. Many are linked to the way we live
STOP THE SUPPLEMENTS
“We
haven’t found anything to suggest that taking specific nutrients is
helpful and in some cases it may even prove harmful,” says Rachel.
“For
example, there’s some evidence that smokers who take beta-carotene
supplements further increase their risk of lung cancer. It’s always best
to rely on a healthy, balanced diet to meet your nutritional needs.”
MODIFY MEAT INTAKE
“There
is a body of evidence linking a high intake of red and processed meats,
such as ham, salami, chorizo, corned beef, bacon and sausages, to an
increased risk of bowel and stomach cancer,” says Yinka.
“People who eat 80g or more of red or processed meat twice daily up their risk by a third.
“It
could be that haem, the red pigment in meat, stimulates bacteria in the
gut to produce carcinogens (cancer-causing chemicals) or that haem
itself irritates the gut.
“Nitrates, the chemicals found in processed meats, can convert to cancer-causing carcinogens in the bowel.”
The
Government recommendation is that anyone who consumes more than 70g red
and processed meat a day should cut down. “Red meat still has a place
in the diet as it’s a good source of protein and contains vital
nutrients such as iron and zinc,” says Juliette.
“The
WCRF suggests limiting red meat to 500g cooked weight a week and
avoiding processed meat altogether, as no amount can be confidently
shown not to increase risk.”
STOP SMOKING
“Over 50 years of research shows the best way to reduce your cancer risk is to not smoke,” says Yinka.
Tobacco smoke contains many cancer-causing poisons such as benzene, a chemical found in tar.
These damage DNA, leaving cells open to mutation.
As
you inhale smoke deep into your lungs the DNA-damaging element enters
your bloodstream and travels throughout your body, hence the link with
cancers of the mouth, throat, nose, sinuses, oesophagus, liver,
pancreas, stomach, kidney, bladder, cervix and bowel, as well as the
obvious lung cancer.
Visit quitwithhelp.co.uk or smokefree.nhs.uk for help giving up.
The full version of this article is in the September issue of Healthy Food Guide magazine which is on sale now.
Modify your meat intake and reduce red meat levels
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