Cancer is a significant global health challenge and a leading cause of death worldwide, with millions of new cases diagnosed each year. The incidence of cancer varies by region, with higher rates in more developed countries. Many of us unfortunately have either experienced it ourselves or have had someone close to us diagnosed with cancer.

So what can we do against such a prevalent disease across the globe? As a nutrition professional who has been diagnosed with multiple tumors myself, I focus on prevention as much as possible now (even with my currently benign tumors, as mine can increase the risk of developing malignancy later on). Science has shown that lifestyle choices play a crucial role in reducing the risk of developing cancer and preventing its recurrence. In this article, we'll explore evidence-based strategies to help you proactively protect yourself from cancer and minimize the risk of recurrence.

Understanding Cancer Risk Factors:

Several factors contribute to cancer risk, including (not limited to) tobacco use, alcohol consumption, unhealthy diets, lack of physical activity, exposure to carcinogens in the environment (such as asbestos and certain chemicals), family history, and genetic factors. However, what we put into our bodies on a regular basis can have a protective effect even with other factors involved.

1. Increase Plant-Food Intake: Make Plants the Star of Your Plate

Numerous studies have linked a diet rich in whole plant foods to a reduced risk of cancer. Aim to fill at least two-thirds of your plate with a variety of vegetables, fruits (especially citrus and berries), whole grains, legumes, and nuts. These foods are packed with essential vitamins, minerals, antioxidants, and fiber that help safeguard your cells from damage and promote overall health.

2. Embrace Fiber-Rich Foods: The More, the Better

Fiber is your ally in the fight against cancer. It aids digestion, helps control weight, and may lower the risk of colorectal and other types of cancer. Incorporate whole grains like brown rice or quinoa, as well as fiber-rich vegetables, legumes, and leafy greens into your diet.

3. Harness the Power of Medicinal Foods: Spices, Herbs, and More

Certain spices and herbs have demonstrated remarkable potential in cancer prevention. Some of these well-studied foods include:

· Turmeric: Curcumin, the active compound in turmeric, is known for its anti-inflammatory and antioxidant properties. It may inhibit the growth of cancer cells and reduce the risk of various cancers.

· Garlic: Garlic contains allicin, which has anti-inflammatory and antioxidant effects. Regular consumption may lower the risk of stomach and colorectal cancer.

· Ginger: Ginger contains bioactive compounds with anti-cancer properties. It may inhibit the growth of ovarian and colorectal cancer cells.

· Oregano: Oregano is rich in antioxidants, including quercetin and rosmarinic acid, which may help protect cells from damage and reduce cancer risk. Oil of oregano is a great supplement to incorporate more of this healing herb into your diet. Make sure the oil of oregano you choose is mixed with an edible carrier oil to dilute it properly. Here’s a link to the one I’m currently using: Natural Factors Oil of Oregano

· Mushrooms (Reishi, Shiitake, Maitake): These mushrooms contain immune-boosting compounds that show promise in cancer prevention and treatment.

· Echinacea: Known for its immune-enhancing properties, echinacea may strengthen your body's defenses against cancer cells.

· Cayenne: Capsaicin, found in cayenne peppers, has been studied for its potential to inhibit the growth of cancer cells.

This is just a small sample of a vast array of medicinal foods that grow naturally around the world. Don’t be afraid to explore new flavors, natural whole foods, herbs, spices, and fungi to add a variety of phytochemicals, antioxidants, vitamins, minerals, and bioactive compounds that can support a healthful body.

4. Eliminate Processed Meats: Protect Your Colon

Colorectal cancer risk is significantly higher in individuals who consume processed meats regularly. Processed meats usually contain harmful chemicals and preservatives. Opt for lean, unprocessed protein sources like organic pasture-raised poultry, wild-caught fish, and plant-based options. Processed meats have been classified as Group 1 carcinogens by the International Agency for Research on Cancer (IARC).

5. Red Meat: Reduce Your Consumption

Reducing or avoiding red meat consumption (beef, pork, lamb) is beneficial for preventing cancer, as supported by recent scientific research. Multiple studies have linked red meat consumption to an increased risk of cancer, particularly colorectal cancer. Red meat, especially beef, contains a form of iron called heme iron. When consumed, heme iron can lead to the production of N-nitroso compounds (NOCs) in the digestive tract. Some NOCs are known carcinogens and have been linked to cancer development. Cooking red meat at high temperatures, such as grilling, frying, or broiling, can lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds are known carcinogens and can increase the risk of cancer when consumed. It’s best to eat red meat sparingly and incorporate a variety of lean protein sources, including plant-based proteins.

6. Stay Active: Keep Your Body Moving

Regular physical activity is linked to a lower risk of several types of cancer. Aim for at least 150 minutes of moderate-intensity exercise per week. But even a short daily walk can help reduce risk (aim for 20 to 30 minutes of walking). Exercise helps control weight, reduces the harmful types of inflammation, and moves the lymphatic system. In many areas of the world, modern societies have high rates of more sedentary lifestyles. Make sure to take regular breaks throughout the day to walk and move your body to avoid sitting for too long.

7. Limit Alcohol Intake: Less Is More

Excessive alcohol consumption is associated with an increased risk of various cancers, including breast and liver cancer. Recent research has presented evidence that even limited or occasional consumption is harmful. If you choose to consume alcohol, do so sparingly to reduce your risk of cancer and other health problems.

The journey to preventing cancer and minimizing the risk of recurrence begins with informed choices. By prioritizing plant-based foods, embracing medicinal spices and herbs, eliminating processed meats, limiting red meat consumption, staying active, and moderating alcohol consumption, you take significant steps towards safeguarding your health. Remember that these strategies, based on scientific evidence, work best when combined with regular medical check-ups and screenings. Empower yourself with knowledge and make choices that promote a healthier, cancer-resistant future.

References and further reading:

Sinha, R., et al. (2009). Meat Intake and Mortality: A Prospective Study of Over Half a Million People. Archives of Internal Medicine, 169(6), 562–571.
Bouvard, V., et al. (2015). Carcinogenicity of Consumption of Red and Processed Meat. The Lancet Oncology, 16(16), 1599–1600.
Bastide, N. M., et al. (2017). Heme Iron from Meat and Risk of Colorectal Cancer: A Meta-analysis and a Review of the Mechanisms Involved. Cancer Prevention Research, 10(1), 22–34.
Zheng, W., et al. (2019). Well-done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutrition and Cancer, 71(4), 588–598.
Shivappa, N., et al. (2017). Dietary Inflammatory Index and Risk of Colorectal Cancer in the Iowa Women's Health Study. Cancer Epidemiology, Biomarkers & Prevention, 26(2), 199–206.
O'Keefe, S. J. D. (2016). Diet, Microorganisms and Their Metabolites, and Colon Cancer. Nature Reviews Gastroenterology & Hepatology, 13(12), 691–706.

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Preventing Cancer and Minimizing Recurrence: A Scientific Approach

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