Statistics for cancer incidence are
frightening, but if the right steps are taken, risk of cancer can be very
significantly reduced, irrespective of age. Dr Fatimah Arshad, Professor of
Nutrition and Dietetics, at Universiti Kebangsaan Malaysia, who has a
specialist interest in the link between diet and cancer underlines this fact,
commenting “cancer
can be prevented by practicing a healthy lifestyle and healthy eating”.
As part of the
drive to raise awareness of cancer prevention, treatment and care, The Asian
Food Information Centre offers the following advice on simple steps we can all
choose to reduce our risks of developing cancer….
As smoking increases the risk of
certain cancers and is the single largest
preventable cause of cancer,
the first step in cancer prevention is to avoid tobacco.
Combining a
healthful diet with an active lifestyle is the second most important step
towards controlling cancer. It is estimated that one third of all cancer deaths
are related to diet and activity factors -
Consumption of
vegetables and fruit has been linked with lower risk of several cancers, experts
recommend at least five servings of colourful vegetables and fruit each day, to
get a broad range of nutrients. Vegetables and fruit are packed with vitamins,
minerals, fibre, antioxidants (vitamins C & E and phytochemicals), and many
other substances, which together account for their beneficial effect.
Antioxidants act as little vacuum cleaners, eliminating cancer-causing free
radicals as they circulate throughout the body, preventing them from doing
damage and fight toxins such as pollution, alcohol and cigarette smoking. An
array of phytochemicals, namely, betacarotene, anthocyanins, phenolics, lutein,
indoles etc., can be found in vegetables and fruit. Vegetable and fruit
consumption also provide an appetite satisfying alternative to foods high in
fats and sugars, which in turn helps to curb calorie intake and prevent
overweight and obesity.
Body weight and
physical inactivity together are estimated to account for approximately
one-fifth to one-third of the most common cancers. It is advisable to lose
excess weight (by eating less and exercising more) or maintain ideal body weight
(by eating moderately and continuing an exercise regime) and maintain a routine
of regular physical activity for cancer prevention.
Physical activity affects
cancer risk indirectly, through its role in preventing overweight and obesity,
decreasing exposure of breast tissue to oestrogen, and affecting cancers of the
colon, breast and other sites by improving energy metabolism. The American
Cancer Society recommends at least 30 minutes of moderate exercise (such as
brisk walking) on 5 or more days of the week for adults and at least an hour
every day for children and teens.
Georgina Cairns, nutritionist and
director of the Asian Food Information Centre comments ‘The scientific evidence
is now clear and unequivocal that the dietary prioirities for cancer prevention
are generous portions of fruit and vegetables, and balancing energy intake with
energy output to avoid weight gain. Additionally, maintaining a well varied
diet, with a wide range of food types and cooking methods is also a valuable
step in maximising health. For example, there is emerging evidence, although
not yet confirmed that high fibre foods, soy-based foods, fish and foods high in
omega-3 fatty acids, certain specific vitamins such as folic acid, and minerals
such as zinc may provide some important protective effects against the onset of
cancer. The best way to ensure that your diet contains all of these dietary
constituents, and remains enjoyable, practical and therefore sustainable, is to
take a flexible approach with plenty of choice and variety. The good news about
this type of approach is that variety means not only including plenty of foods
from recommended food groups, but also the occasional treat and indulgence!”
Finally, a few foods that don’t need to be avoided
completely, but for which it is wise to limit consumption should be mentioned:
Very high intakes of salt-preserved foods, salt, saturated fats, alcohol, and
very hot drinks and food have been linked with increased cancer risk.
Moderation, for example by eating foods high in salt and saturated fats only
occasionally, limiting alcohol intake to no more than two units per day and
allow piping hot drinks and foods to cool a little before consuming is a
sensible approach to minimising risk .
