Healthy eating and cancer

The reasons for the development of malignant tumors are not completely known. However, scientists agree that there are certain risk factors that increase the risk of cancer. According to available data, only 5-10% of all cases of cancer are caused by genetic defects, while the remaining 90-95% are caused by environmental influences and lifestyle.

Based on these facts, recommendations of doctors are built, which at first glance may seem too strict. However, absolutely all of them did not appear by chance, but as a result of many years of research by millions of people who literally proved their validity in their own experience.

The next question arises: is it possible to protect yourself from cancer if you strictly adhere to all medical recommendations? The answer was sought by Newcastle University researchers who conducted a meta-analysis of 18 scientific studies. The results were published in the journal Cancer in June.

As a base, American scientists used recommendations for reducing the risk of cancer developed by the World Cancer Research Foundation (WCRF) and the American Institute for Cancer Research (AICR) in 2018. The researchers concluded that people who adhere to the recommendations as much as possible are 27% less likely to develop any type of cancer, compared with people who do not adhere to them.

Next, the scientists tested these data against specific types of cancer. For breast cancer, the risk reduction rate was 26%, for lung cancer, 33%, and for colorectal cancer, 34%. It is clear that for different types of malignant tumors, the influence of individual factors will be heterogeneous. Nevertheless, generalized figures make it clear that it is still useful to follow the recommendations of doctors.

How to protect yourself from cancer: recommendations from doctors

If we consider the recommendations described above, developed by WCRF / AICR, then only 2 points in them do not relate to diet. Doctors advise maintaining adequate physical activity, and also advise women who have recently given birth not to refuse breastfeeding. All other recommendations are indirectly or directly related to the diet.

To reduce the likelihood of developing cancer, doctors advise:

• Eat a balanced diet rich in whole grains, vegetables and fruits, and legumes.

Such a diet has a double effect. First, there is strong scientific evidence that eating enough whole grains and fiber reduces the risk of colorectal cancer. Secondly, a diet that includes plenty of vegetables and fruits helps maintain a healthy weight. At the same time, obesity is a known risk factor for many types of cancer and other serious diseases such as heart disease, diabetes and high blood pressure.

• Refuse fast food, as well as foods high in fat, sugar and starch.

The use of fast food and the products listed above contributes to overweight and obesity, the dangers of which we discussed above. Weight gain increases the likelihood of developing colorectal, endometrial, kidney, liver, ovarian, pancreatic, and thyroid cancers.

• Limit red and processed meats.

Red meat includes: beef, veal, pork, lamb, horse meat and goat meat. Well-known sausages, ham, etc. are called processed meats. There is evidence that eating large amounts of red and processed meat increases the risk of colorectal cancer, breast cancer, and certain types of prostate cancer. Doctors recommend eating more poultry, fish and legumes.

• Refrain from drinking sugary drinks.

Sugary drinks that contain a maximum of calories and a minimum of nutrients contribute to weight gain and obesity. It is better to drink plain water without gas, adding lemon if desired.

• Limit the consumption of alcoholic beverages.

There is scientific evidence that drinking alcohol increases the chance of developing cancers of the mouth, pharynx and larynx, esophagus, liver, colon, breast, and stomach. Therefore, alcohol should be consumed in moderation. Moreover, the restriction applies to all types of strong drinks, including beer, champagne, liquors and low-alcohol drinks.

• Do not take nutritional supplements to prevent cancer.

We are talking about complexes containing vitamins, minerals, amino acids, herbal extracts and other ingredients. Some people need to take vitamins or minerals because they have certain medical conditions. But supplements cannot protect you from cancer. Moreover, vitamin complexes with a high content of beta-carotene or vitamins A and E can increase the risk of certain cancers. Therefore, do not take any supplements without consulting a doctor.

Cancer prevention: a personalized approach

At first glance, the dietary recommendations seem pretty simple. But, starting to put them into practice, many people face certain difficulties. For example, not everyone knows what fiber is and what foods it contains. In addition, in some cases, increasing dietary fiber in the diet can be harmful. Fiber in large quantities is contraindicated in open ulcers, irritable bowel syndrome and a number of other gastrointestinal diseases.

Let’s take red meat as an example. You can’t just take it and stop eating it. The body must receive a sufficient amount of proteins. Therefore, you need to replace red meat with other more healthy protein foods that many people simply do not know about.

The main drawback of the recommendations of health professionals is that they are generalized and do not take into account the individual characteristics of the body of each person. Therefore, it is not always possible to comply with them in practice.

Currently, a new direction has appeared in the field of nutrition – the development of personalized dietary recommendations for people who want to lead a healthy lifestyle and protect themselves from the development of cancer. The nutritionist creates a personalized nutrition plan that takes into account age, activity level, general health, and existing hereditary cancer risks.

MedTour cooperates with the best clinics and medical specialists around the world. To develop an individual nutrition program, we recommend Aleksandra Kirilenko, an experienced nutritionist, president of the Independent Association of Nutritionists and Dietitians of Ukraine. One of her areas of specialization is dietetics in oncology and rehabilitation. After assessing the patient’s health status and individual characteristics, she will create a diet plan and give recommendations that will help provide the body with all the necessary nutrients and reduce the likelihood of developing cancer. This approach avoids common mistakes that people make when trying to follow generalized nutritional advice.