Cancer. It is the last word you want to hear from a friend, family member, or doctor.
Truth is however, many of us will either have some form of it or be affected by a close loved one who does. A dear friend from childhood recently found out that her brain cancer had returned after 7 years in remission.
She reached out to me for some general diet, lifestyle, and natural medicine anti-cancer recommendations. As I combed through the research and recent training updates, I created a list that can be used as a reference for patients, friends, family, and myself; anyone looking to optimize their health in line with general cancer prevention guidelines.
Much of the natural medicine cancer research is specific to cancer type and with very specific mechanisms of action pertinent to cancer cell division, cancer progression and cancer recurrence, but there are some more common and general themes.
Please keep in mind that the following information should be discussed with your doctor and does not replace individual medical advice or conventional cancer treatment recommendations. Please schedule an appointment with your preferred medical provider to see how these recommendations may be individualized for you.
General Anti-Cancer Recommendations
Diet: Things to avoid
Refined flours (white or whole-grain refined flours)
These flour types are low in nutrients, low in fiber, and high in calories. (Refined flours and carbohydrates are just another form of quick sugar and cancer cells may proliferate in higher glucose environments.
Refined sugars and juices
Especially avoid food with high fructose corn syrup (HFCS) or Agave! Instead substitute raw local honey, maple syrup, stevia, (but still only modest use), and whole fruit especially those on the lower glycemic index list (example: berries).
Artificial sweeteners
(example: aspartame, sucralose, neotame, acesulfame potassium, saccharin, and advantame)
Fried, fatty, smoked, processed/cured meats (bacon, ham, lunchmeats)
Foods with pesticide exposure
Partially hydrogenated oils that contain “trans” fats
These fat types increase risk for cancer, heart disease and diabetes.
Alcohol
A prospective study of over one million women [average age 56 years] found that, at an average follow-up of 7.5 years, 10 g of alcohol (one drink) per day increased the risk for cancers of the oropharynx, esophagus, larynx, rectum, liver, and breast. The overall risk for cancer was increased 6 percent (95% CI 4 to 7 percent) per consumption of 10/g day alcohol of any type).
Diet: Things to Choose
Mediterranean diet
There is no single definition of a Mediterranean diet, but such diets are typically high in vegetables, low glycemic fruits, whole grains, beans, nuts, and seeds; include olive oil, olives, avocados as an important source of monounsaturated fat.
There are typically low to moderate amounts of fish, poultry, and dairy products, with little red meat. The Mediterranean diet is associated with several health benefits; however, it remains uncertain which components of the Mediterranean diet offer the protective benefit, or if the benefits result from an aggregation of effects.
Systematic reviews and meta-analyses of cohort and case-controlled studies have found that a Mediterranean diet is associated with reductions in overall mortality, cardiovascular mortality, cancer incidence and mortality, and incidence of Parkinson’s disease and Alzheimer’s disease.
Organic whenever possible. For a cost effective way to shop for organic (eliminating most pesticide exposure for the least cost), go to Environmental Working Group’s Dirty Dozen http://www.ewg.org/foodnews/
Increase the consumption of Cancer-Fighting Foods:
- Turmeric
- Garlic (any Allium family)
- Ellagic Acid foods (Strawberries, Blackberries, Raspberries, Walnuts, Pecans, Cranberries, Blueberries)
- Citrus (Oranges, Grapefruits, Lemons)
- Apples
- Pineapple
- Cherries
- Red Grapes
- Genistein
- Green Tea
- Parsley
- Artichoke
- Kale
- Bok Choy
- Maitake Mushrooms
- Nutmeg
- Pumpkin
- Grape Seed Oil
- Tomato
- Olive Oil
- Dark Chocolate
- Brassicas
Essential Fats – Omega 3s (example: cold water fish such as salmon, tuna, halibut, sardines, mackerel)
Really to get enough in high doses and to have any contaminants removed, best to take supplemental form. Helps to decrease inflammation and cancer thrives in a environment with proinflammatory cell types. Ask your physician for a specific recommendation for dosage and a reputable brand that doesn’t allow heavy metals or other contaminants.
Wide Variety of Vitamins and Minerals
Individualized program available from a licensed ND, nutritionist, or dietician
High Fiber Foods
(example: beans/legumes, artichokes, peas, broccoli, brussel sprouts, raspberries, blackberries, avocados, pears, and oatmeal)
Exercise
Walking 2 miles/day is associated with 2/3 reductions in all cancers! It’s SUPER important. Great for energy, brain function, metabolic function, depression, immune function, sleep, and productivity.
Adequate Sleep
Especially from the hours of 10pm-6am. Fun Fact: Melatonin, the chemical produced by our brain during these key hours of the night, turns out to be super anti-cancer.
Vitamin D
Most of us do not get enough, EVEN in sunny states. Our ability to convert vitamin D from the sun to its active form decreases the darker our skin tone and as we age. Talk to your licensed N.D. about a specific Vitamin D dosage and form that is specific for you.
Green Tea
If you haven’t heard this already, green tea has been shown to have anti-cancer benefits. There are even non-caffeinated forms. Again, this topic is one to bring up with your doctor to discuss dosage and form.
Caffeine
Even coffee with caffeine has been shown to reduce many cancers and even those folks with daily intake of 3-5 cups per day
For more cancer prevention inspiration, check out this excellent NY Times article “The Island Where People Forget to Die.” http://www.nytimes.com/2012/10/28/magazine/the-island-where-people-forget-to-die.html?_r=0
