By; Jenny Libkhen MS, CNS, LDN
Cancer is a complex disease, but research highlights the vital role that nutrition can play in both prevention and recovery. While no single food can guarantee protection from cancer, a balanced diet rich in specific nutrients can significantly reduce risk and support healing.
Preventing Cancer Through Diet
According to a 2021 study, it is estimated that dietary choices contribute to around 30% of all cancer cases, while other studies have estimated a 30-35% contribution.
Studies suggest that a diet high in fruits, vegetables, whole grains, and lean proteins can lower the risk of developing various types of cancer. These foods are packed with antioxidants, vitamins, and minerals that combat oxidative stress and inflammation—two key factors in cancer development.
Key Nutrients to Include:
- Fruits and Vegetables: Aim for a rainbow of colors. Cruciferous vegetables like broccoli and kale are particularly beneficial due to their high levels of glucosinolates, which may help detoxify carcinogens.
- Healthy Fats: Incorporate sources of omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds. These fats can reduce inflammation and support overall health.
- Fiber: Whole grains, beans, and legumes are excellent sources of fiber, which has been linked to a lower risk of colorectal cancer.
- Spices and Herbs: Turmeric and garlic contain compounds that may help inhibit cancer cell growth.
Considerations for Exclusion
When discussing dietary choices, it is important to recognize that what is excluded is as important as what is consumed. For example, processed meats (like hot dogs, lunch meats, etc.) have been declared carcinogenic to humans by the World Health Organization, and overall higher ultra-processed food (UPF) consumption is associated with a greater risk of cancer.
Supporting Recovery with Nutrition
For those undergoing cancer treatment, nutrition becomes even more critical. Treatment can impact appetite, digestion, and nutrient absorption, making it essential to focus on a diet that promotes strength and resilience.
Nutritional Strategies:
- Maintain a Balanced Diet: Focus on nutrient-dense foods to help counteract treatment-related side effects and maintain energy levels.
- Stay Hydrated: Proper hydration is crucial, especially if experiencing nausea, diarrhea, or fatigue. Herbal teas, broths, and smoothies can be gentle options.
- Consider Small, Frequent Meals: Eating smaller portions more often can help manage nausea and provide steady energy.
- Protein Power: Include high-quality protein sources, such as eggs, fish, tofu, and legumes, to help repair tissues and support immune function. Consider adding collagen to a favorite beverage or mixing it into Jell-O if eating protein foods is unappealing or difficult.
Support from Us
Nutrition is a powerful ally in both preventing cancer and supporting recovery. By making informed dietary choices, individuals can enhance their resilience, improve their quality of life, and take proactive steps toward a healthier future. Embracing a holistic approach to health through nutrition not only fosters physical well-being but also cultivates hope and empowerment on the journey through cancer.
Our nutritionist can provide personalized guidance tailored to your individual needs, preferences, and treatment plans. She can help with meal planning tailored to appetite changes, decreases in energy, and GI disturbances. Jenny uses the coach approach in her sessions, empowering and guiding her clients toward their health goals.
Try It Out
If you are interested in learning more about cancer prevention and risk reduction through diet and lifestyle modifications, we invite you to attend our "Nourishing Hope: The Role of Nutrition in Cancer Prevention and Recovery" class.
Read Our Sources
WHO; Cancer: Carcinogenicity of the consumption of red meat and processed meat
Ultra-processed foods, adiposity and risk of head and neck cancer and oesophageal adenocarcinoma in the European Prospective Investigation into Cancer and Nutrition study: a mediation analysis
Pub Med; Ovarian Cancer: Lifestyle, Diet and Nutrition
Commenti