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11/18/2015
Eating to Prevent Cancer
Richard Collins, MD “The Cooking Cardiologist”
Susan Buckley, RDN, CDE
Let’s start with numbers…
American Cancer Society predicts lifetime risk for developing cancer: ~1/2 men and little more than 1/3 women
Although fewer Americans are dying from cancer (survival rate now 66% vs 50% in the 1970s)
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Estimated New
Common Types of Cancer Cases 2015
Estimated
Deaths 2015
1. Breast Cancer (Female)
231,840
40,290
Lung and Bronchus Cancer
221,200
158,040
220,800
27,540
4. Colon and Rectum Cancer 132,700
49,700
5. Bladder Cancer
74,000
16,000
6. Melanoma of the Skin
73,870
9,940
2.
3. Prostate Cancer
7. Non‐Hodgkin Lymphoma 71,850
19,790
8. Thyroid Cancer
62,450
1,950
61,560
14,080
54,870
10,170
‐
‐
‐
All Cancer Sites
1,658,370
589,430
9.
Kidney and Renal Pelvis Cancer
10. Endometrial Cancer
Percent of New Cases by Age Group: All Cancer Sites
All cancer sites is most
frequently diagnosed
among people aged
65-74.
Median Age
At Diagnosis
65
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Eating To Prevent Cancer
Cancer involves the abnormal division and reproduction of cells that can spread throughout the body
Usually thought of as a single disease, actually consists of >100 distinct types
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Eating To Prevent Cancer
Cancer is the name given to a collection of related diseases. In all types of cancer, some of the body’s cells begin to divide without stopping and spread into surrounding tissues.
Cancer can start almost anywhere in the human body, which is made up of trillions of cells. Normally, human cells grow and divide to form new cells as the body needs them. When cells grow old or become damaged, they die, and new cells take their place.
When cancer develops, however, this orderly process breaks down. Eating To Prevent Cancer
As cells become more and more abnormal, old or damaged cells survive when they should die, and new cells form when they are not needed.
These extra cells can divide without stopping and may form growths called tumors.
Many cancers form solid tumors, which are masses of tissue. Cancers of the blood, such as leukemias, generally do not form solid tumors.
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Apoptosis
Apoptosis: A form of cell death in which a programmed sequence of events leads to the elimination of cells without releasing harmful substances into the surrounding area.
Apoptosis plays a crucial role in developing and maintaining the health of the body by eliminating old cells, unnecessary cells, and unhealthy cells. The human body replaces perhaps one million cells per second. Too little or too much apoptosis can play a role in many diseases. When apoptosis does not work correctly, cells that should be eliminated may persist and become immortal,
for example, in cancer and leukemia. When apoptosis works overly well, it kills too many cells and inflicts grave tissue damage. This is the case in strokes and neurodegenerative disorders such as Alzheimer's, Huntington's, and Parkinson's diseases. Also known as programmed cell death and cell suicide
Apoptosis
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Cancer cells differ from normal cells in many ways that allow them to grow out of control and become invasive. One important difference is that cancer cells are less specialized than normal cells. Whereas normal cells mature into very distinct cell types with specific functions, cancer cells do not. This is one reason that, unlike normal cells, cancer cells continue to divide without stopping.
In addition, cancer cells are able to ignore signals that normally tell cells to stop dividing or that begin a process known as programmed cell death, or apoptosis, which the body uses to get rid of unneeded cells.
Data suggests
1/3 of 589,000 cancer deaths may be attributed to nutrition and lifestyle
Poor diet, physical inactivity, alcohol use, and overweight and obesity
Almost an additional 171,000 deaths are caused by tobacco use
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30% of cancer deaths attibuted to poor nutrition!
For most Americans who do not use tobacco, the most important cancer risk factors that can be changed are body weight, diet, and physical activity. One‐third of all cancer deaths in the United States each year are linked to diet and physical activity, including being overweight or obese, while another third is caused by tobacco products. GENOMICS
Only 5‐10% cancers are result of inherited genetic alteration
Even if you were born with healthy genes, some of them can become changed (mutated) over the course of your life. These acquired mutations cause most cases of cancer. Some acquired mutations can be caused by things that we are exposed to in our environment, including cigarette smoke, radiation, hormones, and diet. Other mutations have no clear cause, and seem to occur randomly as the cells divide
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NUTRITION AND CANCEROGENESIS
Nutrition may modify the carcinogenic process at any stage, including:
carcinogen metabolism
cellular and host defense
cell differentiation
tumor growth
NUTRITION AND CANCEROGENESIS
Diets contain both inhibitors (antioxidants: vit. C, E, A and carotenoids, Se and Zn and phytochemicals) and enhancers of carcinogenesis (polycyclic aromatic hydrocarbons‐PAH, that form with a grilling meat at high heat; alcohol)
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What are cancers?
Beliefs: causes of cancer
Lord et al. (2012) Clinical Oncology. 24, 4‐12
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Perceptions about cancer
http://www.livestrong.org/pdfs/3‐0/LSGlobalResearchReport Controllable Causes of Cancer
Lifestyle Choices
Weight
Physical Activity
Eating Habits
Tobacco Use 10
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Relationship Between
Lifestyle and Cancer
It is possible to prevent:
• 35% of cancers by:
– Following a healthy diet
– Maintaining a healthy weight
– Having regular physical exercise
• 30% of cancers by:
– Not using tobacco
American Cancer Society® Guidelines
• Achieve and maintain a healthy weight
throughout life
• Keep physically active
• Eat a healthy diet, with an emphasis on
plant foods
• If you drink alcohol, limit your intake
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Achieve and Maintain
a Healthy Weight
Overweight and inactivity account for
one-third of the worldwide cases of these
cancers:
• Esophagus
•
•
•
•
•
•
•
Pancreas
Colon and rectum
Breast (after menopause)
Endometrium (lining of the uterus)
Kidney
Thyroid
Gallbladder
Achieve and Maintain a
Healthy Weight (cont’d)
• Stay as lean as possible throughout life
without becoming underweight
• Avoid excessive weight gain at all ages
• Know that losing even a small amount of
weight has health benefits
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Weight Management Tops the List Evidence for increased risk
Body fatness  Convincing for esophageal, pancreas, colorectal, breast (post), endometrium, kidney; Probable for gallbladder
Abdominal fatness  Convincing for colorectal; Probable pancreas, breast, endometrium
Adult weight gain  Probable for breast Balance caloric intake with physical activity
Work towards a healthy BMI (18.5‐24.9) and waist measurement (<31.5” for women/<37” for men)
People who are obese have more fat tissue that can produce hormones, such as insulin or estrogen, which may cause cancer cells to grow.
Maintain a Healthy
Weight
Know your body mass index (BMI):
•
•
•
•
Below 18.5=underweight
18.5 to 24.9=normal weight
25.0 to 29.9=overweight
30.0 and above=obese
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Tips for Maintaining
a Healthy Weight
• Eat plenty of fruits and vegetables
• Eat real food – limit processed foods
• Limit simple sugars (cakes, cookies, pies,
candies, and sweetened drinks)
• Get plenty of fiber
• Eat smaller portions of everything
• Add physical activity to your life
• Get plenty of sleep
• Practice stress reduction
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Stay Physically Active
• Adults: Get a least 150 minutes of moderate
intensity or 75 minutes of vigorous intensity activity
each week, spread throughout the week
• Children and adolescents: Get 60 minutes/day
of moderate to vigorous physical activity each day,
with vigorous activity at least 3 days/week
Physical Activity
Physical activity may lower the risk of cancer by preventing obesity, reducing inflammation and hormone levels, and improving insulin resistance and immune system function.
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Get Moving‐Get Healthy!
Evidence for decreased risk
Convincing  for colon cancer Probable  for breast (post), endometrium
Limited‐suggestive for lung, pancreas, breast (pre)
Adults:
• Engage in moderate – vigorous activity for 30‐60 minutes every day / Limit sedentary activities
Children and Adolescents:
• Engage in 1 hour (60 minutes) or more of physical activity every day / Limit sedentary activities
Eat a Healthy Diet
Emphasis on Plant Foods
• Examples include:
– Fruits
– Vegetables
– Legumes
• Packed with vitamins, minerals, antioxidants,
and other substances that work together to
lower risks of several cancers
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Cancers Associated With
Low Intake of Plant Foods
•
•
•
•
•
Lung cancer
Mouth cancer
Esophageal cancer
Stomach cancer
Colon cancer
Evidence probable for a decreased risk of mouth, pharynx, larynx, esophageal, stomach and colorectal cancers
Non‐starchy vegetables includes Cruciferous vegetables (broccoli, cabbage)
Root vegetables (carrots, beets, turnips)
Allium vegetables (garlic, leeks, shallots)
Green leafy vegetables (collard and turnip greens)
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Cancer Prevention Benefits of Fruit
Evidence for decreased risk
Probable for mouth, pharynx, larynx, esophagus, lung, stomach
Limited‐suggestive for nasopharynx, pancreas, liver, colorectum
Includes
Citrus fruits
General fruits including berries, apples, watermelon, guava and apricots
Fruits and Vegetables
• Choose colorful fruits and vegetables for
the most nutrient content
• 2 cups of fruit (3/4 cup juice, ¼ cup dried)
• 2 ½ - 3 cups of vegetables: one serving =
½ cup cooked, 1 cup raw, ¾ cup juice
• Select a variety of fruits and vegetables
• Enjoy fruits and vegetables prepared and
served without added fat or sugar
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Evidence for decreased risk
Probable for colorectal due to fiber
Choose whole grains
Aim for 3 ounces each day
Include whole grain rice, bread, pasta and cereals
Limit refined grains
Legumes
Evidence for decreased risk
Probable for colorectal due to dietary fiber
Limited‐suggestive for stomach, prostate due to legumes
Kidney, black & soy beans, chickpeas and lentils
Excellent source of plant protein & fiber Aim for three cups/week
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Healthy Plate
2/3 of your plate should be plant based
 50% vegetables, legumes; daily cruciferous
 Fiber sources slow stomach emptying
Healthy fats and carbohydrates
 Less refined, processed foods
 More fish, olive oil and healthy fats, impacts receptors
Less Meat
Research shows that vegetarians are about fifty% less likely to develop cancer than those who eat meat. Meat lacks fiber and other nutrients that have been shown to have cancer‐protective properties. What it does have in abundance, however, is fat—
often very high levels of saturated fat. High‐fat diets have been linked to higher rates of cancer. In the U.S., non‐organic meat and poultry may also contain antibiotics and hormones and the animals may have been raised on feed containing GMOs. Finally, depending on how it is prepared, meat can develop carcinogenic compounds.
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AICR Recommends
Limit consumption of red meats and avoid processed meats.
Less Meat
Evidence for increased risk with regard to red meat and processed meat
Convincing for colorectum
Recommendations:
Limit red meat to less than 18 oz. each week
Includes beef, pork and lamb
Have little, if any, processed meat
Includes bacon, salami, hot dogs, sausages
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Less Meat
These are some of the ways red meat may increase cancer risk: Red meat contains the heme form of iron. This compound can damage the lining of the colon. Red meat stimulates the production in the gut of N‐nitroso compounds, which are cancer‐
causing agents. Cooking meat at high temperatures (grilling, for example) produces two cancer‐promoters: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
Making Protein Choices Choose fish, poultry, or beans as an alternative to beef, pork, and lamb
When eating meat, select lean cuts and smaller portions: deck of cards
Bake, broil, or poach meat, rather than frying or charbroiling
Save processed meats for special occasions only
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Grilling
Evidence for increased risk is limited‐suggestive for stomach cancer For safer grilling:
Marinate and/or pre‐cook meats before grilling
Use lean meats
Remove charred meat portions
Grill vegetables and fruits
AICR Recommendation Limit consumption of salty foods and foods processed with salt.
Probable evidence for increased risk of stomach cancer
Intake of sodium should be less than 2400mg per day Avoid processed foods
Check food labels
Gradually reduce the amount of salt added
Use spices, herbs or lemon instead of salt – even sea salt
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Limit Sodium
The expert panel at AICR found that salt and salt‐preserved foods probably increase the chance of developing stomach cancer. Studies have shown that high salt intake can damage the lining of the stomach. This is one way in which it might increase the risk of stomach cancer.
Most of the salt in our diets comes from processed foods. Watch out for breakfast cereals, bread, frozen meals, pizza and chips. Also, check the amount of sodium in canned products, such as soups and sauces, and avoid processed meats. Even sweet foods like cookies can contain high levels of salt.
SHORT LIST OF DANGEROUS ADDITIVES
Artificial Sweeteners (Aspartame, Acesulfame‐K ; Stevia is the choice)
Monosodium Glutamate
Artificial Food Colorings
Sodium Nitrate/Sodium Nitrite (ongoing research)
Sulfur Dioxide and bisulphite
High Fructose Corn Syrup
Trans Fats
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT)
Potassium Bromate …
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Increase Fiber
Help move potential carcinogens through the intestines faster, lessening the amount of time the intestinal wall is exposed to them Fiber is also thought to help absorb bile acids, thus preventing decaying food from encouraging harmful changes in cells
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How fiber affects your health
Consuming the National Cancer Institute's recommended 35 grams of fiber per day will help you to:
Decrease any inflammatory bowel disease flare‐ups.
Normalize your serum cholesterol levels.
Stabilize your blood sugar levels.
Promote weight loss by creating a feeling of fullness.
Speed up elimination and regulate your bowel habits.
Decrease your risk of breast, colon, esophagus, mouth, ovarian, pharnyx, rectum, stomach and prostate cancers.
Reduce and/or absorb cancer causing toxins.
Prevent the binding of estrogen to estrogen‐dependent tumors.
High-fiber, cancer-fighting foods
Whole grains: whole-wheat pasta, raisin
bran, barley, oatmeal, oat bran muffins,
popcorn, brown rice, whole-grain or
whole-wheat bread
Fruit: raspberries, apples, pears,
strawberries, bananas, blackberries,
blueberries, mango, apricots, citrus
fruits, dried fruit, prunes, raisins
Legumes: lentils, black beans, split
peas, lima beans, baked beans, kidney
beans, pinto, chick peas, navy beans,
black-eyed peas
Vegetables: broccoli, spinach, dark
green leafy vegetables, peas, artichokes,
corn, carrots, tomatoes, Brussels sprouts
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AICR Recommendation
Avoid sugary drinks. Limit consumption of energy‐
dense foods.
Evidence probable for increased risk of weight gain, overweight and obesity
Raises insulin
Drink mostly water and up to one glass of fruit juice per day
Choose nutrient‐rich foods more often
Limit Sugar
Does sugar “feed” cancer cells?
It’s true that sugar feeds every cell in our body — even cancer cells.
So, how much sugar is safe to eat? Women should have no more than six teaspoons per day (25 grams), and men should have no more than nine teaspoons per day (37 grams), says the American Heart Association. This equals to about 100 calories for women and 150 for men.
If you’re like most Americans, you actually eat more than double that much sugar in a day — about 22 teaspoons. That’s 260 cups or 130 lbs. of sugar each year!
Even worse, all that extra sugar breaks down to about 500 calories per day. That’s hundreds of calories with absolutely no nutritional or cancer‐fighting benefit.
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Insulin is the real issue
Yes, cancer cells like sugar as “fuel”
◦ Basis of PET scans to detect tumor activity
◦ But tumors can make their own glucose (fat, protein)
Large volumes, high GI, fructose?
 Higher blood sugars
Real Concern
 More Insulin (if IR)
Primitive Growth Signal
 Stimulates growth directly and through IGF1
 Increases inflammatory hormones
 Suppresses immune function
 Limits normal cell death/apoptosis
Diabetes Increased Mortality in Cancer
Meta‐analysis: Increased mortality compared to those with normal blood sugar levels
 Endometrial, Breast, Colorectal, Prostate, Gastric, Liver, Lung, Pancreatic *Cause? DM, hyperglycemia, IR, Inflammation, Diabetes Drugs, Obesity…
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WHI:
Highest versus lowest fasting insulin
535 women with Breast Cancer
 Fasting insulin levels  Higher stage/grade
Highest fasting insulin 
◦ Double recurrence
◦ Triple mortality ◦ Metabolic syndrome in Breast Ca
 recurrence three fold
Alcoholic Beverages
• Limit consumption if you drink alcoholic
beverages
• Drink no more than one drink/day for
women and two drinks/day for men
• A drink is 12 fluid ounces (fl oz)
of regular beer, 5 fl oz of wine, or
1.5 fl oz of spirits
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Limit Alcohol
Evidence for increased risk
Convincing for mouth, pharynx, larynx, esophagus, colorectal (men), breast (pre & post)
Probable for colorectal (women) and liver
Limit alcohol consumption
One drink = 12 ounces beer, 5 ounces of wine, or 1.5 ounces of 80 proof spirits
Alternate between alcoholic and non‐alcoholic drinks and dilute alcoholic drinks
Aim to keep a few nights a week alcohol‐free
Water is the recommended beverage of choice
Cancers Associated
With Alcohol Intake
•
•
•
•
•
•
•
Oral (mouth)
Pharyngeal (throat)
Esophageal
Laryngeal (voice box)
Breast
Liver
Use NO tobacco at the same time as
alcohol increases risk even more
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AICR ‐ Breastfeed
It’s best for mothers to breastfeed exclusively for up to six months.
Protective to moms against breast cancer
Evidence for lactation is convincing for decreased risk of breast cancer (pre & post)
Decreases the risk of over‐ weight and obesity in children
Evidence for weight gain, overweight and obesity is probable
Food Components That May
Prevent Cancer
• Antioxidants:
̶ Vitamins A, C, and E, carotenoids, and
selenium
̶ No evidence supports taking antioxidant
supplements to prevent cancer
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Food Components That May
Prevent Cancer (cont’d)
• Phytochemicals:
̶ Compounds made by plants that may prevent
cancer, such as lycopene in tomatoes
̶ No evidence that phytochemical supplements
prevent cancer
Lycopene and Prostate Cancer
Men in the United States get prostate cancer more than any other type of cancer except skin cancer. It is found mainly in older men. In the United States, about one out of five men will be diagnosed with prostate cancer. Most men diagnosed with prostate cancer do not die of it.
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Lycopene and Prostate Cancer
Lycopene gives tomatoes and other fruits and vegetables a red color, while serving primarily to protect cells from photosensitization and to aid in photosynthesis.
Lycopene is found in high concentrations in tomatoes and tomato products, such as ketchup, tomato paste, and tomato sauce – use low sugar
Over 80% of the lycopene in American diets comes from tomato products
Lycopene and Prostate Cancer
A review of several studies revealed that those who consumed the most tomato‐based foods reduced their total risk of prostate cancer by 35% and their risk of advanced prostate cancer by 50%
Lycopene, which is abundant especially in cooked tomatoes is believed to be primarily responsible for this benefit
The lycopene in cooked tomatoes is more bioavailable than in raw tomatoes
Tomatoes are extremely nutrient‐dense, containing lycopene as well as a variety of other protective phytochemicals, such as flavonoids and antioxidant vitamins.
Consumption of carotenoid‐rich yellow and orange vegetables including carrots, pumpkin, sweet potatoes, winter squash and corn was also found to be inversely related to prostate cancer
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• Vitamin D:
Food Components That May
Prevent Cancer (cont’d)
̶ Growing evidence shows that vitamin D may help to
prevent colorectal cancer
̶ In some cases, supplements are recommended for
good health, but not necessarily for cancer
prevention
̶ Accumulating research shows that insufficient vitamin D levels are associated with an increased risk of several cancers, including prostate cancer
Vitamin D
̶
̶
̶
̶
While sun exposure is one of the best sources of vitamin D, it is unlikely to get adequate vitamin D from sun exposure throughout life without increasing the risk of skin cancer. Spend some time in the sun (20 minutes) then put on sunscreen
A safe way to obtain vitamin D is through supplements.
Aim for a vitamin D blood level (25(OH)D) between 30 and 70 ng/ml.
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Cruciferous Vegetables
The cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, non‐starchy vegetables, like those listed above, probably protect against some types of cancers. This protective effect is strongest for cancers of the mouth, pharynx, larynx, esophagus, and stomach.
Cruciferous Vegetables
Several laboratory studies have suggested that cruciferous vegetables help regulate a complex system of bodily enzymes that defend against cancer. Components of these vegetables have shown the ability to stop the growth of cancer cells in various cell, tissue and animal models, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix.
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Tea
Among their many biological activities, the predominant polyphenols in green tea―EGCG, EGC, ECG, and EC―and the theaflavins in black teas have antioxidant activity These chemicals, especially EGCG and ECG, have substantial free radical scavenging activity and may protect cells from DNA damage caused by reactive oxygen species Tea polyphenols have also been shown to inhibit tumor cell proliferation and induce apoptosis (cell death) in laboratory and animal studies Tea
In addition, tea polyphenols may protect against damage caused by ultraviolet (UV) B radiation and they may modulate immune system function Green teas have been shown to activate detoxification enzymes, such as glutathione S‐transferase and quinone reductase, that may help protect against tumor development
Although many of the potential beneficial effects of tea have been attributed to the strong antioxidant activity of tea polyphenols, the precise mechanism by which tea might help prevent cancer has not been established 36
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Flaxseed
• Milled flaxseed has a component called lignans
• Lignans may decrease cancer growth
• In postmenopausal women, lignans can cause the body to produce less active forms of estrogen. • This is believed to potentially reduce breast cancer risk.
• There is evidence that adding ground flaxseeds into the diet decreases cell growth in breast tissue as well. Again, this would be the type of change that would be expected to decrease breast cancer risk.
Do These Foods Prevent
Cancer? (cont’d)
• Garlic:
̶ The health benefits of garlic are widely
publicized
̶ Also can help with heart health
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Garlic
Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast. An analysis of data from seven population studies showed that the higher the amount of raw and cooked garlic consumed, the lower the risk of stomach and colorectal cancer
Garlic
The Iowa Women’s Study is a large study investigating whether diet, distribution of body fat, and other risk factors are related to cancer incidence in older women. Findings from the study showed a strong association between garlic consumption and colon cancer risk. Women who consumed the highest amounts of garlic had a 50% lower risk of cancer of the colon compared with women who had the lowest level of garlic consumption 38
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Garlic
•Garlic seems to have an
impact on cell cycling
(process by which a normal,
healthy cell might become
cancerous)
•Credit for regulating this
goes to the component of
garlic called allyl sulfide Allyl
sulfides are found throughout
the onion family
•Prevents breast cancer
Garlic
Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast.
A study in European Journal of Epidemiology found that increased garlic consumption was associated with a statistically significant reduction in breast cancer risk. After considering total calorie intake and other established risk factors, breast cancer risk was reduced in those consuming greater amounts of fiber, garlic, and onions Protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer‐
causing substances, halt the activation of cancer‐causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death
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Soy Foods
• Soy foods:
̶ The phytochemicals that they contain may fight
cancer (based on animal studies)
̶ Soy-based foods, such as tofu, may lower the risk
of cancers of the breast, prostate, or endometrium
Can soy‐based foods reduce cancer risk?
As with other beans or legumes, soy and foods derived from soy are an excellent source of protein and a good alternative to meat. Soy contains several phytochemicals, including isoflavones, which have weak estrogen like activity and may help protect against hormone‐dependent cancers. There is growing evidence that eating traditional soy foods such as tofu may lower the risk of cancers of the breast, prostate, or endometrium (lining of the uterus), and there is some evidence it may lower the risk of certain other cancers. Whether this applies to foods that contain soy protein isolates or textured vegetable protein derived from soy is not known. There is little data to support the use of supplements of isolated soy phytochemicals – best not to use
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Soybeans
But according to the American Cancer Society, when it comes to soy, isoflavones may act like estrogen, but they have anti‐
estrogen properties as well. Some studies even show that people who ate soy were less likely to get breast cancer.
“The current research does not support avoiding whole soy foods‐‐even for cancer patients or survivors,” says Clare McKindley, clinical dietitian in MD Anderson’s Cancer Prevention Center.
The same appears to be true of prostate cancer; moderate intake is recommended and may provide benefit – more studies are needed
Soybeans
Like many things, soy seems to be safe in moderation, and there is definitely research showing it's protective effects against a variety of cancers, including breast cancer.
1‐2 servings of whole, unprocessed soy per day Whole, unprocessed soy: tofu, edamame, soymilk, soynuts
Soy supplements, a widely used alternative to hormone therapy for menopause‐related hot flashes, should be avoided.
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Berries
• Blueberries, blackberries, raspberries, and strawberries add color, variety, and flavor • Also power‐packed with vitamins, minerals, and antioxidants • Recent research suggests that blueberries enhance the effect of the often‐prescribed drug tamoxifen in fighting breast cancer cells.
Berries
Compounds in raspberries slow the growth rate of pre‐malignant cancerous cells, and they stimulate those cells to die, a process called apoptosis.
AICR says berries may be among the most beneficial fruits to eat for cancer prevention
Research is providing new evidence that berries not only contain strong antioxidants that help to prevent cell damage that precedes cancer: they also appear to affect genes that are associated with inflammation and the growth of cancer.
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Turmeric
Turmeric is a spice that has been used in cooking for centuries.
Substances in turmeric (called curcuminoids) prevent inflammation by inhibiting the molecules that mediate inflammatory reactions
Curcuminoids may protect the body by enhancing the activity of an important detoxifying enzyme and also acting as an antioxidant by neutralizing free radicals (which can cause DNA damage). In rats, turmeric prevented the development of kidney damage from toxins. Turmeric
Curcumin is thought to have antioxidant properties, which means it may decrease swelling and inflammation. It's being explored as a cancer treatment in part because inflammation appears to play a role in cancer.
Laboratory and animal research suggests that curcumin may prevent cancer, slow the spread of cancer, make chemotherapy more effective and protect healthy cells from damage by radiation therapy. Curcumin is being studied for use in many types of cancer.
Research is now under way looking at whether turmeric can affect cancer growth. Other spices also being studied for possible anti‐cancer effects include capsaicin (red pepper), cumin, and curry. 43
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Aim to be a healthy weight throughout life
Be physically active everyday in any way for 30 minutes or more
Eat a variety of healthful foods, with a focus on plant foods
Limit consumption of alcoholic beverages
Avoid tobacco use and exposure
“Eat Food
Not too much
Mostly plants”
Michael Pollan
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