Lowering Your Cancer Risk

Good news regarding the war on cancer: In the last decade, knowledge of the cancer process in humans has "significantly deepened," says Dr. John Potter, Head of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center and Professor in the Department of Epidemiology and Community Medicine at the University of Washington.

"Cancer is often a product of nutrient-gene interaction," says Dr. Potter. "It's true that some people are born at higher risk for certain cancers, while some lead lives that raise their risk even further. But the important thing to remember is that many; perhaps all of us can profoundly decrease our cancer risk by making changes to what we eat and drink and how we live."

While regular physical activity, for instance, seems to discourage cancer growth in some organs, obesity seems to have the opposite effect by increasing levels of growth hormones and similar factors that encourage the continued reproduction of cancerous cells. Likewise, diets that are "energy-dense" (high in energy, sugar, and fat) may provide conditions favorable to tumor growth.

After compiling, reviewing and analyzing over 4,500 studies on the link between diet and cancer, the American Institute of Cancer Research (AICR) has produced the report, "Food, Nutrition and the Prevention of Cancer: A Global Perspective."

The AICR's Expert Panel for Lower Cancer Risk offers these guidelines:

-- Choose plant-based diets rich in diverse fruits and vegetables, legumes such as beans and lentils and minimally starchy staple foods. These would include whole grains such as brown rice, whole wheat couscous, and whole wheat pasta.

-- Avoid being underweight or overweight and limit weight gain during adulthood to less than 11 pounds.

-- If occupational activity is low or moderate, take an hour's brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a week.

-- Eat 400-800 grams (15-30 ounces) or five or more servings a day of a variety of vegetables and fruits, all year round.

-- Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men and one for women.

-- If eaten at all, limit intake of red meat to less than 3 ounces daily. It is preferable to choose fish, poultry, or meat from non-domesticated animals in place of red meat.

-- Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils.

-- Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.

-- Do not eat foods which, as a result of prolonged storage at room temperature, may be contaminated with mycotoxins (mold or fungus).

-- Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home.

-- Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled (broiled) in direct flame; cured and smoked meats.

-- When levels of additives, contaminants and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard, and this applies particularly in economically developing countries.

-- For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing cancer risk.