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If you think that cancer is a disease that comes from nowhere and that you have few ways to prevent it from preventing it, you are mistaken. Most cases of cancer are considered preventable through positive nutrition and lifestyle choices.
Six new nutrition-related cancer prevention guidelines published today in the Journal of the American College of Nutrition reinforce some sensible advice, but also include one or two surprises.
So what are these six new recommendations for cancer prevention telling us? And how long should we take?
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1. Eat a lot of fruits and vegetables
Unfortunately, there is no "super cancer prevention food"; it's a combination of variety of foods that provides the greatest benefit.
A variety of fruits and vegetables is preferable.
Why are fruits and vegetables so good? Choose from all the following: antioxidants, fiber, phytochemicals and weight control.
A group of vegetables that you might want to take a closer look at during your weekly store are dark leafy vegetables. These include broccoli, spinach, leaf lettuce and kale – foods that are true nutritional assets.
2. Limit or avoid alcohol
In matters of alcohol, do not forget to justify drinking because it is good for the heart. Alcohol is strongly linked to cancer of the mouth, esophagus, breast, colon and liver; the more you drink, the greater the risk.
The more you drink, the higher your risk of cancer.
The acetaldehyde conversion of alcohol can directly damage the cellular DNA. It can also damage the liver, increase the solubility of other carcinogenic chemicals, increase the level of estrogen and decrease the levels of some useful nutrients such as folate.
However, the risk must be balanced with lifestyle and pleasure. There are many other positive things you can do to reduce the risk of cancer without giving up your favorite drink.
3. Avoid red and processed meat
The advice to avoid processed meat is well supported by evidence. This joins the biggest voice in the cancer prevention sector, the Global Cancer Research Fund (WCRF), who calls the link between red meat and colorectal cancer "convincing" – the highest level of evidence possible .
4. Whenever possible, avoid processed meats.
Meat lovers can take some comfort. The WCRF recommends limiting the consumption of red meat to less than 500 grams of cooked meat per week. Fish and chicken are good alternatives if the idea of missing a daily steak is too much for you.
Following the opinion on the limitation of red meat, it is recommended to avoid overcooking meat; especially to grill and fry. When meat, chicken and fish are overcooked at high temperatures for a long time, natural reactions in foods can produce heterocyclic amines (HCAs).
HCAs are considered to be powerful causes of breast, lung, colon, stomach and prostate cancers – at least in animal models.
5. Women: Eat soy to reduce your risk of breast cancer
This recommendation is surprising, especially since when groups such as the WCRF have examined the evidence, they have barely reached the "limited" level of evidence.
The evidence on soy and cancer is uneven. Soy contains a class of phytochemicals called isoflavones, which have a chemical structure similar to that of estrogen. These isoflavones are thought to partially inhibit the woman's natural estrogen to stimulate cell growth. That's at least the theory.
Soy-based foods are a staple of vegetarian diets and the recommendation advises to choose natural soy-based foods such as edamame, tempeh or tofu and avoid protein concentrates. often present in supplements.
Women treated for breast cancer with positive estrogen receptors should avoid soy supplements because they contain high concentrations of isoflavones.
6. Men: Limit or avoid dairy products to reduce the risk of prostate cancer
This is certainly the most controversial recommendation and one that could make the headlines.
This recommendation is a good example of the need to balance the risk of lifestyle choices in cancer prevention. There is little evidence that dairy products can increase the risk of prostate cancer in humans, but there is also a higher level of evidence (which the WCRF describes as "likely") than milk and calcium can reduce the risk of colorectal cancer.
A diet rich in calcium can lead to a decrease in vitamin D production. Since vitamin D is an important regulator of cell growth and proliferation, less of it could lead to uncontrolled growth of cancer cells. prostate.
In both points, however, it is a different question. Calcium can bind to potentially carcinogenic compounds in the intestine, rendering them insoluble and easily excreted. Calcium can also directly affect cell development, slowing proliferation.
What's a guy to do? If you like dairy products, you do not have to avoid them. If you have a family history of prostate cancer, you may want to have a little less. If colon cancer is rife in your family, a little more could help.
Adapted from the conversation
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