Through many advances in science and medicine we now have treatments and even cures for many cancers that in the past would have been universally fatal.  Despite the advances in modern medicine we are still seeing alarming numbers of cancers in women.

 While we cannot change our genetic makeup or family history, we can develop healthy habits that will have a positive impact in preventing cancer.  This month’s article focuses on nutrition and it’s role in cancer prevention.

Scientists estimate one third of cancer could be prevented by eating a healthy diet, being physically active and maintaining a healthy weight.

The American Institute for Cancer Research (AICR) Project is a large review into lifestyle and breast cancer.  Researchers found that women’s risk of breast cancer was decreased by maintain a healthy weight, drinking less alcohol, and breastfeeding their children. With this information it is thought that 40% of breast cancer or 70,000 cases per year could be prevented.  Similar research into colon cancer has led experts to predict that 45% of colorectal cancers could be prevented every year.

Being overweight or obese is clearly linked with an increase in cancers including:
  • Breast (in postmenopausal women)
  • Colon
  • Uterine
  • Esophagus
  • Kidney. 

Obesity may also raise the risk of other cancers such as:
  • Cervix,
  • Gallbladder
  • Hodgkin lymphoma
  • Multiple myeloma
  • Ovary
  • Pancreas
  • Thyroid.

The American Cancer Society is a wonderful resource for specific recommendations regarding nutritional recommendations to lower your risk of cancer.   Here are some basic recommendations:

1. Eat at least 5 fruits and vegetables a day.  One half of your plate should be fruits and vegetables.  Eat lean portions of meat such as chicken and fish and limit intake of red meat (beef, pork and lamb) to once weekly. 
2. Pay attention
to serving sizes.  The recommended serving size of meat is 4oz., which is about the size of a deck of cards.
3. Limit processed meats or meats preserved by methods involving smoke or salts. There may be an increased risk associated with nitrites in these foods.
4. Eat smaller portions of high calorie foods.  Low fat does not always mean low calorie.  Low fat foods are often high in sugars and calories.
5. Watch you intake of carbohydrates such as French fries, cheeseburgers and pizzas.  Replace these foods with fruits and vegetables.
6. Choose whole grain rice, bread, pasta and cereals
7. Limit intake of alcohol to no more than 2 drinks a day for men and 1 drink a day for women. 


Vitamins and various dietary supplements may also play a role in cancer prevention.  However the amounts of vitamins that are recommended for cancer prevention are the same as for maintaining good health.  The recommended daily allowance of vitamins (RDA) can be easily located on any food label.  Follow these guidelines but do not rely on supplements to protect against cancer.  The best source for vitamins and minerals is not a pill but a well balanced diet.

Antioxidants in theory are felt to help protect against cancer, however the research has yet to prove this. Common antioxidants such as Vitamins C and E, carotenoids, and lycopene can be found in vegetables and fruits. The best advice is to get these through food sources and not through supplements.

In summary, to best reduce your risk of cancer, examine your diet.  Follow the above recommendations and make permanent lifestyle changes.  Increase your activity.  Exercise every day.  Do not smoke.  If you chose to drink alcohol, limit your consumption to one drink a day for women and 2 a day for men.  

Visit the American Cancer Society and the American Institute for Cancer Research websites for additional information.