Is cancer preventable?
Dr Amulyajit Kaur
Our genes are not necessarily our fate! They do give us useful information about the increased risk of disease but in most cases the outcome/ disease is from a complex interaction of all the proteins and cells working with environmental factors, not driven directly by the genetic code. This was said and affirmed by John Graig Venter who sequenced his own genome! Venter is known to be one of the first to sequence the human genome and is now the CEO of Human Longevity Inc. To further support this view, we know that concordance between identical twins for breast cancer was researched to be only 20 per cent while environmental factors account for 90-95 per cent of our most chronic illnesses.
Nevertheless, cancer continues to be a worldwide killer and even when the entire world struggles with answers for its cure; the big question today is: Is Cancer preventable? Although all cancers are due to mutations in genes, these mutations occur due to interaction with the environment. And it is in the environment that lies the lifestyle factors like dietary habits, smoking, alcohol intake, infections. Lifestyle factors like tobacco use, alcohol, diet, obesity, infectious agents, environmental pollutants and radiation affect the incidence of cancer.
Here are few evidence- based recommendations of lifestyle changes for cancer prevention:
Avoid being overweight
Research shows strong evidence of cancers linked to being overweight and obese. These are cancers of the bowel, pancreas, gall bladder, liver, breast (post menopause), endometrium, kidney, ovary and stomach. Recommendations are to keep BMI (body weight in kg divided by height in meters ) between 21-23 in adulthood.
Ensure physical activity
Brisk walk at least 30 minutes a day, be moderately physically active. Limit sedentary habits such as watching television.
Check on your food and energy drinks
Consume high calories foods sparingly which provide more than 225 kcal/100g
n Avoid drinks with sugar
n Avoid fast foods
n Avoid processed energy rich foods Unprocessed high caloric foods like nuts and seeds contribute much less to weight gain.
Eat more foods of plant origin
n These are a good source of fibre; eat at least five serving (400gm) of a variety of non-starchy vegetables and fruits every day. These could be non starchy vegetables/fruits of different colours including red, green, yellow, purple , white, orange. Include tomatoes and garlic which has allium in your diet.
n Fruits like apple, apricot, banana, blackberry, cherry, citrus fruits, dessert date, grapes, guava, pomegranate have the potential to prevent cancer.
n Vegetables like broccoli, artichoke, avocado, cabbage, cauliflower, carrot, onion, tomato, turnip, okra, lettuce can prevent cancer.
n Spices like turmeric, cardamom, coriander, black pepper, clove, fennel, flax seed, ginger, garlic, cinnamon, curry leaves, kalonji, and fenugreek have cancer protection properties too.
n Eat relatively unprocessed cereals and / or pulses/ legumes with every meal.
n Say NO to processed meat
n Limit intake of red meat and avoid processed meat.
How do you preserve food?
Avoid salt preserved, salty foods. Methods of preservation like refrigeration, freezing, drying, canning, fermentation and drying without added salt are acceptable.
Dietary supplements, do you really need them?
Aim to meet your nutritional needs through diet alone and avoid dietary supplements. Breast feeding
Research reveals that babies that are breast fed are less likely to be obese and hence lower the likelihood of cancer.
Cut alcohol
There is strong evidence that alcohol intake increases the risk of 6 cancers which are those of the breast, bowel, liver, mouth and throat, oesophagus and stomach. Avoid alcohol for cancer prevention.
(Dr Amulyajit Kaur is a
Chandigarh-based pathologist)
