Wednesday, December 26, 2001

Cancer prevention and finding a balance

Americans today are not eating enough fruits and vegetables. The majority of my patients feel they are eating well with an intake of 2-3 servings per day. I commonly hear they have a banana every morning or corn at dinner. Not only is it important to have at least five servings a day but also to consume a variety, the more colorful the better.

More and more research is being performed on the effects of diet and cancer prevention. One of the most recent recognized studies was completed in Italy involving men and prostate cancer prevention. The Italian diet, as we all know, is high in the consumption of tomato from the actual fruit itself to tomato pastes and sauces.

The study found that men who consumed a large amount of tomato products were less likely to develop prostate cancer. Lycopene was the main factor. Lycopene is found in tomatoes and contains a potent antioxidant that may reduce the chances of prostate and lung cancer.

Our body is ever producing free radicals that are capable of damage to our health. Free radicals may be created from stress or even breathing, all a part of our everyday life. Luckily there is help and our mothers have known it for years.

A common statement at every dinner table in America has been, "Eat your fruits and vegetables." Even Popeye knew what he was talking about with spinach making him stronger.

Antioxidants help us to eliminate our body of these enemies. Antioxidants may be found in many foods and many forms. Lycopene as we mentioned above is one form. The infamous Vitamin C and Vitamin E, which are receiving a lot of press lately, fall into the antioxidant category, also.

There is evidence demonstrating that if Americans ate at least five servings of fruits and vegetables a day they could possibly lower there risk for cancer by as much as 20 percent.

Eating the right foods is not your only chemoprevention method. Incorporating an exercise regime into your daily life is a great way to help decrease your risk for cancer. Varying your exercise routine may help also.

Try incorporating yoga and strength training into your workout. This will help relieve stress and will limit the amount of strain on your body. You can do too much of a good thing.

The next step is to stop smoking and to limit the intake of alcohol to one to two drinks per day. Watch the way you prepare your foods. Meats prepared at high temperatures may create carcinogens that may be harmful to the body. Try not to charbroil and prepare your meals low in animal fat and higher in plant fat (olive oil, soy, and nuts).

Eating right and living a well-balanced life may help not only to decrease the risk of cancer, but other life threatening diseases as well. Common fruits, such as bananas and oranges, are known for their potassium benefits in lowering blood pressure. Other less common fruits, like pomegranates, are highly recommended, also.

Not only are fruits and vegetables naturally high in fiber, so are legumes, whole wheat/high grain breads, oatmeal, and many other foods. It is recommended an intake of 25 grams of fiber per day. Most Americans barely reach 10 grams in a day. Whether the fiber is soluble or insoluble, it has its perks. Try to find products that contain 3 grams or more of dietary fiber per serving, to help decrease cholesterol and a risk for certain cancers.

Keep in mind the other dietary changes so widely told are still a must. Saturated fat should be reduced while monounsaturated fat utilized (olive and peanut oil). Polyunsaturated fats in the form of omega-3 fatty acids (found in fish, walnuts, flaxseed, and omega-3 enriched eggs) are also beneficial. When choosing red meat, one should select wild game or grass-fed beef. This meat is commonly leaner and contains a higher level of omega-3 fatty acids.

Take a moment of your time and review your current diet. Can you improve your intake of omega-3 fatty acids or flavonoids? What extra steps could you be taking in your day to improve your health overall?

If you would like to learn more about cancer and nutrition or about other services we provide at the Georgia Cancer Treatment Center, check us out on the Web at www.georgiacancercenter.com.

Claudia D. Lawson, R.D., L.D.

Director of Nutrition and Wellness Program

Georgia Cancer Treatment Center