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Preventing cancer: Reduce your risk
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Farrah Fawcett, Getty Images
As actress Farrah Fawcett became one of the millions of Americans who lost their battle with cancer, the question blares louder than ever, why don’t we have control over this disease? Millions of dollars are raised and spent each year on meticulous cancer research and technology, yet the cure still evades some of the world’s most intelligent and dedicated doctors and scientists.
The American Cancer Society estimates that 292, 540 men, and 269, 800 women will be taken by the disease in 2009 alone. The number of new cases diagnosed in 2009 is estimated to be 766,130 men and 713,220 women. Breast and prostate cancer are among the top diagnosed serial killer diseases in America. Cancer is also right behind heart disease on the list of top causes of death in the United States, claiming an estimated 23.1% of all deaths in the US.
Although there is no absolute way to prevent this unfair and daunting disease, taking all precautionary steps to fight its onset is more crucial than ever. Thousands of studies have been conducted on certain foods, products and environmental variables that may prevent, cause or worsen certain types of cancer in both men and women. Although many cancers can be caused by environmental forces or lifestyle choices, the National Cancer Institute estimates roughly one-third of all cancer deaths may be diet related, and the foods we eat weigh heavily in the war against cancer. Being knowledgeable about top cancer inhibiters is imperative to possibly ward this killer away.
Because breast cancer is among the top killers of women in America, a large amount of money and research has provided the public with precautionary steps in hopes of decreasing these statistics. Certain easily obtainable foods have made it to the “cancer fighting super foods” list, according to researchers and doctors. Please note that all items listed in this article for cancer prevention are not absolutely guaranteed, and are still being researched and tested to eventually develop a solid prevention and cure.
Extra Virgin Olive Oil
Research from Spain’s Catalan Institute of Oncology suggests that EVOO may protect against breast cancer. Because extra virgin olive oil is the least processed, it comes from the first pressing of the olives, and contains higher levels of antioxidants called lignans, than the pure, light or virgin kinds. Scientists found that these compounds may block a protein that encourages breast tumor growth.
Plums
A study from Texas A&M University found that plums contain the same amount of disease-fighting antioxidants as blueberries. “They’re packed with phenols, compounds that may protect against breast cancer and heart disease,” says author David Byrne, Ph.D.
Broccoli, Cabbage and Cauliflower
These super veggies have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer promoting estrogen into a more protective variety. Broccoli also has the phytochemical sulforaphane, a product of glucoraphanin, believed to aid in the prevention of some types of cancer, including colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals.
Soy
Soy products, like tofu, edamame, soy sauce, etc., contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. Soy is a product that should be consumed in moderation, as studies are still being conducted on the hormonal imbalances found most commonly in men that consumed more than 4 or 5 ounces of tofu a day.
Many “super foods” also provide more than one cancer fighting aspect, for more than one type of cancer, and can easily be incorporated into a daily routine. The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.
Avocados
Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.
Chili Peppers and Jalapeños
These spicy treats pack a chemical capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer. Peppers have also been shown to increase metabolism, decrease blood pressure, and facilitate weight loss.
Garlic
Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.
Grapefruit
Grapefruit, like other citric acid containing foods like lemons and oranges, contains monoterpenes, believed to help prevent cancer by pushing carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contain vitamin C, beta-carotene, and folic acid.
Red Grapes
Grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells – which has appeared to help slow the growth of tumors.
Beans
Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells. While this makes beans beneficial for helping to reduce the risk of many types of cancer, specific research has suggested they are especially potent in preventing prostate cancer. As an added bonus, the high fiber content of beans has been connected with a lower risk of digestive cancers.
Dark Green Leafy Vegetables
Leafy-green vegetables-like romaine lettuce, mustard greens, chicory, and Swiss chard-are rich
sources of antioxidants called carotenoids. These compounds scavenge dangerous free radicals
from the body before they can promote cancer growth. The vegetables are also rich in folate, a
vitamin shown to reduce the risk of lung and breast cancer.
Flaxseed
Flaxseed in the form of oil and meal contains phytoestrogens believed to reduce the risk of breast, skin, and lung cancer. Research on the potency of flaxseed as an anti-cancer food is still underway.
Tomatoes
The anti-cancer compound in tomatoes, lycopene, has been shown to be especially potent in combating prostate cancer. This compound appears to be more easily absorbed if the tomatoes are eaten in processed form-either as tomato sauce, paste, or juice. In addition to preventing prostate cancer, lycopene may also protect against breast, lung, stomach, and pancreatic cancer.
Although mounting evidence shows that diet is crucial in the prevention of cancer, other simple lifestyle changes can help to drastically reduce the risk of many types of cancer. Many factors play a role in cancer development, but the good news is that most can be avoided.
Avoid Smoking and Exposure to Smoke
This seems like a no-brainer, but smoking is the most significant cancer risk factor that we have the ability to reduce. It is responsible for not only lung cancer, but many other types of cancer. One of the best ways to prevent cancer is to quit smoking or never start. Avoiding second hand smoke is also important in preventing cancer. Secondhand smoke is the smoke exhaled from a smoker or a lit cigarette, pipe or cigar. This smoke contains more than 60 known carcinogens. These carcinogens interrupt normal cell development. This interference is what ignites cancer development.
Sun Safety
Over one million Americans are diagnosed with skin cancer every year. Skin cancer is the most common type of cancer among men and women, and it accounts for about half of all cancer diagnoses. The good news is that skin cancer is one of the most preventable types of cancer. Preventing skin cancer is actually fairly simple -avoid UV rays, and when in the sun, wear sun block, instead of sunscreen, as it actually blocks the dangerous rays from getting to your skin and creating damage. Also, wear protective clothing and hats when in the sun and avoid tanning beds.
Veg Out
A diet rich in fruits and vegetables greatly reduces the risk of developing cancer and many other conditions. Fruits and vegetables are rich in antioxidants, which can help repair damaged cells. Green, orange and yellow fruits and vegetables are the best bet to help prevent cancer.
Limit Red Meat and Animal Fat
Numerous studies show that a diet high in animal fat increases the risk for several types of cancer, particularly colon cancer. Red meat contains much more fat than poultry and fish, so reducing the amount of red meat in your diet may help to prevent cancer. A diet high in fat also is major cause of obesity, which is a risk factor for many types of cancer.
Move Your Body
Besides the countless benefits of exercise, moving the body for at least half an hour, at least 5 days a week greatly reduces the risk for many types of cancer and heart disease. It also strengthens the muscles, bones, immune system, and all major organs to protect the body from cancer causing toxins and cell dysfunction. Although the study of exercise and cancer is still in its infancy, what is becoming increasingly clear is that many cancers are preventable through exercise.
“Just as we were eventually able to cure pneumonia with penicillin, we’re reaching a point where we’re able to cure cancer. We’re reaching a point where we’re able to cure everyone. Ultimately, we are winning and making progress. It’s a fight going on all over the world.”
-Dr. Swaminathan Valliappen (newsdemocrat.com2009)
For more information on cancer, as well as how to donate, volunteer, advocate and participate in local events, visit www.cancer.org.
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