Nutrition
and Cancer Prevention
Cancer
is the second leading cause of illness and death in the United States.
Half of all men and one-third of all women in the U.S. will develop
cancer during their lifetimes. The causes of cancer aren’t clear.
Certain cancers appear to run in families, but some forms of the disease
may be linked to lifestyle and environmental factors.
Since
some risk factors are controllable, the best prevention is to keep
cancer from starting in the first place. Although the relationship
between nutrition and cancer isn’t as clear as nutrition’s
link to heart disease, one-third of cancer deaths in the United States
may related to how people eat. And diet is one factor you can control.
Eat your vegetables
– and fruits!
Vegetables and fruits contain beta carotene, vitamin C, vitamin E
and selenium. These nutrients are antioxidants, which protect body
cells from damage. They also help keep your immune system healthy
and may reduce your risk for cancer and other diseases.
Most vegetables
and fruits are an excellent source of fiber and phytochemicals, while
being low in fat. Lutein, found in broccoli and dark, leafy green
vegetables, and lycopene, found in tomatoes, may be among the phytochemicals
that play a role in fighting cancer.
Go for legumes
and whole grains
A diet high in fiber and low in fat may protect you from colon and
rectal cancer. Fiber helps move waste through your digestive tract
faster so harmful substances don’t have much contact time with
your intestinal walls.
Try to consume
more complex carbohydrate and fiber-rich foods. Choose fruits with
edible skins, legumes, vegetables and whole-grain foods. Your goal
should be to consume at least two fruit servings, three vegetable
servings and three servings of whole-grain breads and cereals every
day.
Limit the fat
Heart disease is not the only health risk related to a high fat diet.
Cancers including breast, colon and prostate, are also linked to high-fat
diets, especially diets high in animal fat. Animal fats are usually
high in saturated fat, cholesterol, protein and calories, and often
lower in high-fiber foods. Try consuming foods that are low in fat,
especially saturated fat.
Stay physically
active and keep trim
Maintain your own healthy weight by keeping calories under control.
Obesity is linked to cancers of the breast, colon, gallbladder and
uterus. The best approach to weight management is to stay physically
active, control your portion sizes and follow the Food Guide Pyramid.
Go easy on
alcoholic beverages
Excessive drinking increases your chances for liver cancer. As with
other health problems, moderation is the key – no more than one
drink daily for women and two for men.
Nonfood tips
Make your life a “nonsmoking” zone. Smoking is responsible
for a major number of cancer deaths in the United States. Although
women fear breast cancer, more die each year of lung cancer, linked
to cigarette smoking.
Also, limit your
exposure to the sun. Too much increases the risk for skin cancer.
As part of your daily routine, use sunblock protection with an SPF
of at least 15.
For more information
on cancer, log onto American
Cancer Society, National
Cancer Institute , or American
Institute for Cancer Research.
