Nobody wants to join the bandwagon of cancer victims.  We always try to find ways to prevent developing this dreaded disease.  Preventing cancer is easy as long as one is willing to change his or her lifestyle. Below are ways to prevent cancer.  Following them could be one way to erase your names from the passenger list of the growing bandwagon.

1. Limit intake of calorie-dense foods and high-fat, low-fiber and high-sugar processed foods

The caloric density of food is measured based on how much calorie is contained in 1 gram of that certain food.  We note on food labels, for instance, 1.5 calories per gram; this is the caloric density. In most cases, those foods with low caloric density have ample amounts of water. An apple has .59 calories per gram. A carrot has .44, while potato has .76. Fruits and vegetables have low caloric density because of its water content. This is the reason why these foods makes one feel full faster, even though one has eaten fewer calories.

According to Barbra J. Rolls, PhD of the Pennsylvania State University, the more water the food has, the more fat is diluted, the lower the fat content is.  In contrast, a pork chop has 2.28 calories per gram. Chicken thigh has 2.12, while bacon has 5.56. They are calorie-dense, and they are also high in fat but low in fiber.  There may be foods which have low calories, but they are low in nutrition, so this should always be eliminated.

Eating foods which have high caloric density with high sugar and fat content and low in fiber promote obesity. When the body has excess fat, studies revealed that the excess weight contributes to cancers of the breast, uterus, colon, kidney, esophagus and gall bladder. There is also link to cancers of cervix, ovary, pancreas, liver, stomach and prostate. The pathophysiology of acquiring cancer is attributed to the increase in the amount of the hormone estrogen in the blood, or the increase in acid reflux which causes esophagus and stomach cancers, or the increase in levels of insulin which stimulates the growth of excess cells in the body.

2. Avoid drinks loaded with sugar

Sugary drinks are beverages with high sugar concentration.  According to the Center for Disease Control (CDC), if the following ingredients appear on the beverage label, it is best to look for other healthier options since these are sugar-sweetened drinks: high-fructose corn syrup, fructose, fruit juice concentrate, honey, sugar, syrup, corn syrup, sucrose and dextrose.

What is in sugary drinks that cause cancer?  In a study conducted by the School of Public Health of the University of Minnesota, evidence showed that those who consume at least two soft drinks a week has two times the risk of developing pancreatic cancer and those who replaced sodas with fruit juices do not get the same risks as those taking sodas.  At any rate, pancreatic cancer, despite the decreasing number of cases, is still considered as the fourth leading cause of death due to cancer.  Swedish researchers conducted a study showing that, of the 80,000 people observed since 1997, 131 people developed pancreatic cancer after an 8- year diet observation period.

Insulin is produced by the pancreas.  If there is an increase of sugar in the body, the pancreas will force itself to produce more insulin.  Although more definitive studies need to be done, the high sugar concentrate is implicated in pancreatic cancer as it is believed to have an effect on the insulin production of pancreas.

3. Consume plenty of beans, whole grains, fruits and vegetables

Vegetables, fruits, whole grains and beans are known to fight cancer because of its antioxidant properties which neutralizes free radicals – compounds which are byproducts of the oxidative process.

• Specific fruits and vegetables have anti-cancer properties.  Red grapes have flavonoids which prevent cancer formation. It also has resveratrol and ellagic acid that stops the enzymes that are responsible for the development of cancer cells.
• Other fruits which have cancer preventing properties are: figs, grapefruits, oranges, lemons, papaya and raspberries.
• For vegetables, those identified are tomatoes, sweet potatoes, mushrooms, garlic, broccoli, Brussels sprouts, cauliflower and avocados. Avocados are rich in glutathione, an antioxidant that blocks the absorption of some fats thereby preventing the free radicals from accumulating in the body.
• Flax, oatmeal, barley, popcorn, brown rice, whole wheat products are also associated with cancer prevention.  For beans and legumes, go for lentils, black beans, split peas, lima beans, kidney beans, chick peas and black-eyed peas.

4. Regulate intake of red meats like lamb, pork and beef; avoid processed meats

According to Michael Thun, MD, MS, of the American Cancer Society, prolonged consumption of red meats and/or processed meats significantly increases a person’s risk of colorectal cancer.  The observation was based on a long-term study of over 140,000 participants.  The participants were asked to answer a questionnaire, first in 1982, next in 1992, regarding their food intake.  Through an analysis on the quantity of red meat, poultry or fish the participant have eaten, they were able to analyze the risk of developing colorectal cancer.  It turned out that a 30-40% risk of having colorectal cancer is given to persons who eat red meat.  For those who have increased processed meat ingestion, there is a 50% risk of developing colon cancer and 20% risk of developing rectal cancer. However, this does not entirely mean that one should abstain from eating red meat. Instead, limit red meat consumption by less than 2-3 ounces and regulate processed meat consumption by a maximum of 1 ounce per week.

5. Reduce ingestion of foods high in salt as well as sodium-processed foods

According to the American Institute of Cancer Research, salt damages the stomach’s lining.  Therefore, increased salt and salty food consumption will eventually cause problems associated with the stomach.  The World Health Organization (WHO) recommends only 5 grams of sodium (chief molecule of table salt) intake per day. But, studies have shown that the average daily diet contains 10-12 grams of sodium. Roughly 80% of this comes from foods processed commercially. A research made in Japan consisted of 80,000 participants shows that after three years there are 4476 cases of cancer for those taking 7-17 grams of sodium daily especially from fried fish, pickled vegetables and fish roe.

6. Make use of dietary supplements that lowers cancer risk

Studies and researches are still on-going to determine which supplements will be effective in lowering the risk of acquiring cancer.  Just because diets that are high in vitamin C, E, beta-carotene, and other nutrients are found to lower the risk of cancer, it doesn’t mean that supplements high in these elements will also have the same effect.  In fact, the US National Institutes of Health have suspended studies that have failed to show correlation between specific dietary supplements and low cancer risks.  However, there is a continuing study for selenium supplements, which have shown potential in preventing cancer.  Garlic supplements such as Kyolic Aged Garlic Extract, seaweed supplements, green tea, olive oil supplements, omega-3 fish oil and turmeric supplements are some of those which have the potential to lower the risk of cancer.

7. Avoid being overweight but avoid becoming underweight

Being overweight and obese increase the chances of getting cancer.  But how does this work?  In a study made by Benjamin Cravatt of The Scripps Research Institute, results showed that releasing stored fat in cancer cells increases the monoacylglycerol lipase (MAGL), an enzyme that increase the aggressiveness of the cancer cells. As free fatty acids accumulate, there is an increase in MAGL levels which is responsible for breaking down these fatty acids.  As MAGL increases, the aggressiveness of cancer cells increase as well.  Additionally, it stimulates other cancer cells to grow.  With a leaner body, there is a decrease in activity of the enzyme MAGL, therefore decreasing the growth as well as aggressiveness of cancer cells.

8. Engage in 30 minutes or more of physical activity daily

A research called the Copenhagen Male Study found out that regular exercise lowers the risk of intestinal cancer.  This resulted after a 23-year study comprising 5,000 men observed to undergo a series of exercises.  Dr. Inge Haunstrup Clemmensen of the Cancer Foundation also stated that moderate exercises reduce the risk of developing cancer of the esophagus.  More studies made by different entities have shown that exercise and physical activity has lowered the risk of developing different types of cancer, from breast and endometrial cancer, to lung cancers. According to Abby Bloch of the American Cancer Society, there is wide evidence that physical activity is the primary component in preventing cancers.

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