Cancer Connection
Cancer is an abnormal cell that multiplies out of control, creating tumors that invade healthy tissue and spread. Carcinogens are substances that encourage development of cancer cells. They can come from the environment, food, or from within the body, and they can take years to develop.
One-third of cancer deaths are directly related to diet. Substances called inhibitors can keep these abnormal cells from growing. Many plant-based vitamins are inhibitors. Following some basic dietary guidelines, many of which are discussed at length in this book, can reduce cancer risks.
Fighting Foods
A diet containing high amounts of fiber and complex carbohydrates is a key element of reducing the risk of cancer.
Whole grains and fresh vegetables and fruits are recommended. Choices should be varied, but certain elements are beneficial in fighting particular cancers.
Fiber reduces the risk of cancers in the digestive tract, particularly colorectal cancer. Because fiber is not digested, it sweeps through the digestive tract, taking carcinogens with it. Aim for 20 to 30 grams a day of fiber.
Fiber also binds with estrogen in the intestines and removes it. Without fiber, estrogen is reabsorbed and becomes a contributing factor to breast cancer.
Veggie Power
Eat plenty of bright vegetables, especially those that are orange, yellow, and red, and dark, leafy greens.
Some red-pigmented fruits and vegetables, including tomatoes, pink grapefruit, watermelon, guava, and papaya, contain lycopene, a plant chemical with a strong antioxidant effect that seems to slow cancer growth, particularly when eaten fresh. Many also contain vitamin C, which is an important antioxidant that can neutralize harmful nitrates before they become carcinogenic.
Essential
Green tea contains polyphenols, substances that interrupt the growth of cancer cells and prevent normal cells from turning cancerous.They also inhibit angiogenesis, a process by which tumor cells form blood vessels and grow. It takes a lot of tea to see these benefits, up to eight glasses a day, so many doctors suggest tea extracts.
Cabbage family (cruciferous) vegetables, including kale, broccoli, cauliflower, and brussels sprouts, contain sulforaphane, a substance that cleans up the damage done to cells by carcinogens (cancer-causing substances).
It appears to be most helpful when eaten on a regular basis, as its effects are strongest when carcinogens are most active and tumors are just beginning to grow. Aim for five servings from the cabbage family every week (just cutting a little cabbage into a daily salad would do the trick).
Fact
Populations that subsist on a plant-based diet, mainly underdeveloped countries where meat is scarce, have a lower rate of colon cancer. Rice and other grains are cheaper and easier to prepare and store. Throughout history mush and porridge have been the mainstay of the poor.
Good Health Sense
Obesity is a major risk factor for many cancers. To maintain a healthy weight, avoid saturated fat and foods with high cholesterol. Excessive fat is a major contributor to breast cancer, prostate cancer, colorectal cancer, as well as heart disease. Bile acid, which is secreted to digest fat, mixes with bacteria in the intestines and creates chemicals that may promote colon cancer.
Dietary guidelines recommend that 30 percent of daily calories come from fat. But for those concerned with optimum health, 10–15 percent is preferred. Of that amount, the majority should be mono and polyunsaturated fats.
Avoid excess sugar and sodium. Snack foods high in sugar contain empty calories and leave less room for nutrient-rich foods. Sodium is a contributor to hypertension. Excessive alcohol consumption contributes to mouth, throat, esophagus, and liver cancers. Smoking increases these risks and causes its own problems, including lung cancer.
Other precautions include avoiding unnecessary X-rays, staying out of direct sunlight, taking estrogen only when absolutely necessary, and adhering to health and safety regulations in the workplace. And as always, exercise regularly.
