Learning and Sharing

Lifestyle decisions and disease prevention 

Science doesn’t know what causes many diseases, but it does know that tobacco use and what we eat and drink contribute strongly to the development of cancer, and also affect heart disease, diabetes and many inflammatory and auto-immune disorders, including arthritis, lupus and more.  According to the National Cancer Institute, “simply eliminating tobacco and eating correctly, cancer mortality could be reduced by 65 percent.”  Lung cancer is the leading cancer killer in the United States, with 162,460 deaths--and 174,470 new cases--expected in 2006. Besides lung cancer, smoking increases the risk of cancer of the bladder, cervix, mouth, throat, pancreas, kidney, and stomach. It may also promote colon and even breast cancer

Diet causes about one-third of all cancer cases, almost as many as tobacco. Study after study has confirmed that people who have the highest intakes of fruit and vegetables have the lowest rates of most cancers. Fruits and vegetables contain large amounts of antioxidant vitamins (C and E), as well as folacin, carotenoids and dietary fiber, all important in preventing cancer.

Diets high in animal fats, especially from red meat, plus cheese and milk, have consistently been linked to heart disease, diabetes and higher rates of stomach, esophageal, colorectal, ovarian, prostate and breast cancers. Cooking methods, especially those which use high-temperatures to modify starches (crackers, chips, french fries and even burned toast) or which create smoked, blackened, char- or flame-broiled meats all create carcinogens.  An occasional barbecue probably isn’t harmful, but other methods: steaming, braising, baking, poaching, stewing...or even microwaving are far safer.

Being significantly overweight creates risks for stroke and heart disease, uterine and postmenopausal breast cancer in women and colon and prostate cancer in men.

Excess alcohol consumption (more than one drink daily for women and two for men) can cause cirrhosis of the liver and liver cancer and is linked to breast cancer. Especially when combined with smoking, heavy drinking contributes to cancers of the mouth, throat and esophagus.

Exposure to excess hormones (through prescriptions and environmental exposure to pesticides and other chlorine compounds, which mimic estrogen in the body) is believed to cause cancers in reproductive tissues such as the breast, ovary, uterus and prostate--- approximately 30 percent of all cancers.  Pesticides also are linked to cancers of the stomach, brain and lymph system.     

Exercise helps to prevent heart disease, diabetes, Alzheimer’s disease and breast, prostate and colon cancer, as well as overall cancer.  Moderate activity starting early in a woman's life seems to offer the greatest protection against breast cancer. A higher level of physical fitness generally correlates well with overall lower cancer risk. 

Common cancer warning signs:

Change in bowel or bladder habits         Indigestion or difficulty in swallowing

A sore that does not heal                       Obvious change in a mole or wart

Unusual bleeding or discharge              Nagging cough or hoarseness 

Thickening or lump in breast or elsewhere

[Top]

Cancer prevention strategies:

 w Avoid all tobacco---the biggest cancer risk.  Second-hand smoke also kills.   

w Maintain an ideal weight.  Balance exercise with diet; eat wisely and keep portion size down.

w Take a good-quality multivitamin daily.  (Most people should avoid formulas with iron.)

w Eat at least five daily servings of a variety of vegetables and fruits. 

w Eat less refined grain and more high-fiber foods: whole grains, pastas, cereals and beans.  

w Eliminate trans-fats and polyunsaturated oils and cut down on butter, fried foods, “snacks in 

        crinkly sacks,” pastries, rich desserts, sugared juices and soft drinks (both regular and

        diet).

w Limit red meat consumption. Bake or braise lean cuts of meat, skinned chicken or turkey

         and fish. Cut down on smoked and salt-cured meat like ham, bacon and hot dogs.

w Prepare meat by baking, broiling, braising, stewing or poaching rather than frying,

        charbroiling or barbecuing.

w Avoid excess sugar and sugar substitutes. Decrease intake of artificial ingredients.            

w     Avoid microwaving food in plastic containers (or storing fatty foods in plastic).

w Limit alcohol to one or two drinks a day.  Heavy drinking plus smoking greatly increase

        risk. 

w Avoid stress, get proper sleep and cultivate positive relationships.

w Get some enjoyable exercise.  (Even 15 minutes a day can make a difference.)

w Get daily natural light, but limit sun exposure. Use sunscreen of SPF 30 or higher that

        blocks UVA and UVB rays. Wear protective clothing; avoid the sun between 10 am and

        4 pm.

w Limit medical x-rays. 

w If working with harmful chemicals or fibers, wear protective clothing and follow directions

        carefully. Be especially careful (and frugal) with pesticides, herbicides and chlorine. 

w Avoid steroids, hormones and (whenever possible) prescription and over-the-counter drugs.

w     Use caution with toxic cosmetics, oil-based fabric softeners and perfumes. 

w Adopt good personal habits and hygiene; keep protected from sexually transmitted

        diseases.

w Get regular medical and dental checkups.  [Top]

 Cancer-fighting foods:

• Cabbage, broccoli, cauliflower, kale, bok choy, Brussels sprouts (and the even more vitamin-packed new broccoli sprouts)
• Carrots, sweet potatoes, yams, squash, peppers, pumpkin and beets   
• Berries (especially blueberries), citrus, apples, grapes, mango, kiwi, apricots and pineapple
• Curry  (from the spice turmeric, the supplement curcumin)
• Essential fatty acids (flaxseed, flax oil, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, wheat germ oil, salmon, mackerel, sardines and anchovies)
• Fish and fish oils (especially salmon, sardines and supplements)
• Garlic (freshly peeled, not powdered or preserved in oil*)
• Ginger
• Green tea and grapes
• Whole grains
• Legumes (beans, lentils and peas, but don’t overdo soy)   
• Mushrooms (maitake, shiitake and crimini varieties)                        
• Nuts
• Olive oil (extra virgin or cold-pressed only)
• Onions* (fresh, not powdered or dried), leeks, chives and scallions
• Spinach, lettuce, mustard greens, kohlrabi, turnips and parsnips
• Tomatoes (especially when cooked, as in soup or sauces)
• Whey protein isolate*, asparagus and avocados
• Wheatgrass, blue-green algae (chlorophyll) and the juices of other “green plants”

*The active cancer fighters in onions and garlic are present in large quantity only in their fresh (but not powdered, dehydrated or chopped-in-oil forms).  If a clove of garlic is smashed with the flat side of a large knife, the skin will spilt and pull off easily.  Hands smell like garlic?  Try rubbing them with salt.  Crying over chopped onions?  Refrigerate for 20 minutes and use a sharp stainless-steel knife.  Some say placing the cutting surface near a burning candle or turning on gas burners or an exhaust fan also can help make eyes water less.    

**Whey is a liquid byproduct of the cheese production process. Rich in protein, its powder is sold as a nutritional supplement. High-sulfur-containing amino acids like those in whey trigger the body’s production of glutathione, a potent antioxidant, anti-carcinogenic and immune stimulator.  Whey protein contains essential amino acids that can help regulate spikes in blood sugar--- helpful for those with Type 2 diabetes and cancer. Whey also is thought to positively affect cardiovascular health by lowering blood pressure, inhibiting blood clotting and reducing cholesterol levels. Whey builds hemoglobin, boosts oxygenation of the blood and is used by athletes to improve performance. (And yes, along with curds---AKA milk---it’s also what Little Miss Muffet was lunching on). 

Laboratory tested, medicinal-grade whey (Immunocal and ImuPlus) is sold at a hefty price to treat AIDS, cancer and other major diseases, but over-the-counter products can be bought at most health-oriented stores. The most effective form is cross flow microfiltred whey protein isolate, cold processed and un-centrifuged to retain its active ingredients. (Solgar’s Whey to Go, Unipro Perfect Protein and Country Life Whey Pro290 are examples.)  Whey contains lactose, so may pose a problem for those allergic to milk.  If used in a blender-prepared smoothie, whey’s protective benefits are retained best if it’s added last and blended just briefly.     [Top]

The best anti-cancer diet

Lower fat, higher fiber and more natural foods are key to a cancer-prevention diet, one rich in  vitamins, minerals, flavonoids and other phytochemicals, many not available as supplements.  The overall best foods for cancer prevention include vegetables and fruits, beans, lentils, grains and wild-caught fish.  Not surprisingly, vegetarians have a far lower incidence of cancer, maybe because of meat/milk itself, or maybe because of its additives. For more on the impact of diet, see http://consumer.pdr.net/content/nutrition_health/chapters/fgnt13.shtml   [Top]

Supplements against cancer?  

Supplement advocates agree that quality multivitamins are a necessary first step in any disease-prevention approach.  Especially important in cancer protection are antioxidants (particularly  Vitamins C, E and beta-carotene, along with the mineral selenium), which help to stabilize otherwise highly reactive free radicals (generated through normal energy production, found in the environment or created through exposure to toxins) that interact with DNA or start chain reactions (the beginnings of cancer) in a cell.  Other supplements often suggested as protective against cancer include bioflavonoids, mixed carotenoids, CoQ10, beta-1,3 glucan, calcium D-glucarate, curcumin, anthocyanidins (like bilberry and naringenin, from grapefruit), flax meal, garlic, glutathione and N-acetyl-cysteine.   [Top]

Why controlling inflammation is important   

In almost all the major diseases of our time (cardiovascular, diabetes, auto-immune disorders and cancer) cellular inflammation plays a pivotal role. Some cancers take many years to reach a danger stage...even up to 20. This means that, aside from steering clear of suspect substances and habits, a vital part of cancer “prevention” is suppressing the disease in its early, pre-malignant stages...slowing down (perhaps stopping or even reversing rogue cells) before invasive disease develops. Despite knowledge that inflammation is a key factor for disease susceptibility (and probable progression), and despite the fact that a reliable blood test (C-reactive protein) for inflammation exists, many people don’t know what their inflammation level is, and don’t do much to keep it down. For more on anti-inflammatory dietary agents, see Supplements and Go Fish.       [Top]

Keeping tabs on carcinogens

Many government agencies here and abroad publish information on known and suspected carcinogens, although---depending on criteria applied, these lists oddly differ. The EPA weighs in at http://www.epa.gov/tri/chemical/carcinog.pdf, while the National Toxicology Program is  found at http://ntp.niehs.nih.gov/ntpweb/index.cfm?objectid=72016262-BDB7-CEBA-FA60E922B18C2540  Against enormous chemical-industry resistance, California led the nation in passing Proposition 65, “the Safe Drinking Water and Toxic Enforcement Act of 1986,” which today helps to protect its residents from chemicals known to cause cancer, birth defects or other reproductive harm, and informs all about exposures to such chemicals. California’s toxin list, more complete in several respects than the federal lists, is found at http://www.oehha.ca.gov/prop65/prop65_list/files/singlelist20306.xls  A checklist for safer home products is found at http://www.checnet.org/healthehouse/profiler/index.  See also http://www.preventcancer.com/consumers/household/carcinogens_home.htm    [Top]

Check it Out; Keep in Touch - Part 3