Comment_ Six Foods That Increase or Decrease Your Risk of Cancer _ SBS News

RegisterSign in

LANGUAGESالعربية中文

Việtitalianoελληνικά

On DemandGuideProgramsRadio

Radio PodcastsRadio ScheduleSBS ChillSBS PopArabySBS PopAsiaSBS PopDesiWorld News radio

ShopSBS ShopCycling Central Shop

NewsSBS World NewsDatelineInsightLiving BlackThe FeedNITV NewsCensus Explorer

CyclingWorld CupMoviesFoodNITVComedy

News

News HomeLatest News

SHARE

Comment: Six foods that increase or decrease your risk of cance... http://www.sbs.com.au/news/article/2014/06/30/comment-six-fo...

1 of 18 2/07/2014 11:11 PM

Featured TopicsSouth Korean ferry disasterSearch for flight MH370Ukraine flashpointAustralia and New Zealand Royal TourOscar Pistorius trialAdvance Global Australian AwardsNITV NewsBudget 2014World Cup 2014

Comment & AnalysisVideoGalleriesAudioNationalWorld

Asia-PacificMiddle-EastEuropeAfricaNorth AmericaSouth America

Sci–TechBusinessSportOdd

30 Jun 2014 - 7:58am

SHARE


2 of 18 2/07/2014 11:11 PM

Tweet 33

Processed meats are a no no. (AAP)Previous Next

1.

Previous Next Hide Grid

Image1/VideoAudioIf you believe cancer is a disease that strikes from nowhere with little in your control toprevent it, you’d be mistaken on both counts. Most cases of cancer are consideredpreventable by positive nutrition and lifestyle choices.SourceThe Conversation30 Jun 2014 - 7:58 AM UPDATED 30 Jun 2014 - 10:53 AM

Tweet 33 0

By Tim Crowe, Deakin University

Six new nutrition cancer prevention guidelines published today in the Journal of theAmerican College of Nutrition reinforce some sound advice, but also include a surprise ortwo.

Cancer is a big killer of Australians, and is responsible for 30% of all deaths each year. The“big five” in order of incidence are prostate, bowel, breast, melanoma and lung cancer. Ourlove of the sun and smoking mostly explain the last two, but it is food, exercise and otherlifestyle choices that explain much of a person’s risk of cancer.

1.5kRecommendRecommend

SHARE


3 of 18 2/07/2014 11:11 PM

So what do these six new cancer prevention recommendations tell us? And how muchnotice should we take?

1. Eat plenty of fruits and vegetables

Unfortunately, there is no “cancer prevention superfood”; it is a combination of food varietythat gives the greatest benefit.

Why are fruit and vegetables so good? Take you pick from any and all of the following:antioxidants, fibre, phytochemicals and weight control.

One group of vegetables you may care to give a closer look at during your weekly shop, arethe dark leafy greens. These include broccoli, spinach, leaf lettuce and kale – foods that aretrue nutrient powerhouses.

2. Limit or avoid alcohol

When it comes to alcohol, forget about justifying drinking because it is good for your heart.Alcohol is strongly linked to cancer of the mouth, oesophagus, breast, colon and liver; themore you drink, the greater the risk.

SHARE


4 of 18 2/07/2014 11:11 PM

(Photo by Justin Sullivan/Getty Images)

The more you drink, the greater your cancer risk. (Wagner T. Cassimiro 'Aranha'/Flickr, CCBY)

Alcohol through conversion to acetaldehyde can directly damage cellular DNA. It can alsodamage the liver, increase the solubility of other cancer-causing chemicals, increase thelevel of estrogen, and decrease the levels of some beneficial nutrients such as folate.

Risk, though, needs to be balanced with lifestyle and enjoyment. There are many otherpositive things you can do to reduce cancer risk without giving up your favourite drinkaltogether.

3+4. Avoid red and processed meat

The advice on avoiding processed meat is well supported by evidence. This agrees with thebiggest voice in the cancer prevention business, the World Cancer Research Fund (WCRF)which rates the link between red meat and colorectal cancer as “convincing” – the highestlevel of evidence possible.

SHARE


5 of 18 2/07/2014 11:11 PM

Meat lovers can take some solace though. The WCRF recommends keeping consumptionof red meat to under 500 grams of cooked meat per week. Fish and chicken are goodalternatives if the thought of missing a daily steak is too much for you.

Following on from the advice on limiting red meat, is a recommendation to avoidovercooking meat; especially from grilling and frying. When meat, chicken and fish isovercooked at high temperatures for a long time, natural reactions in the food can produceheterocyclic amines (HCAs).

HCAs are considered potent causes of breast, lung, colon, stomach and prostate cancer –at least in animal models.

5. Women: eat soy foods to reduce your risk of breast cancer

This is a surprising recommendation, more so that when groups such as the WCRF havelooked at the evidence, it barely made it to the “limited” level of evidence.

SHARE


6 of 18 2/07/2014 11:11 PM

Soy contains a class of phytochemicals called isoflavones which have chemical structuressimilar to estrogen. These isoflavones are thought to partly inhibit a woman’s own naturalestrogen in stimulating cell growth. That’s the theory at least.

Soy foods are a staple of vegetarian diets and the recommendation advises choosingnatural soy foods such as edamame, tempeh or tofu and to steer clear of proteinconcentrates often found in supplements.

Women who are being treated for estrogen-receptor-positive breast cancer should avoid soysupplements because they contain high concentrations of isoflavones.

6. Men: limit or avoid dairy products to reduce your risk of prostatecancer

This certainly stands out as the most controversial recommendation and the one that couldgrab the headlines.

SHARE


7 of 18 2/07/2014 11:11 PM

This recommendation is a good example of needing to balance risk when it comes tolifestyle choices in preventing cancer. While there is some limited evidence that dairyproducts can raise a man’s risk of prostate cancer, there is also a higher level of evidence(which the WCRF classifies as “probable”) that milk and calcium can lower the risk ofcolorectal cancer.

A diet high in calcium can lead to a decrease in vitamin D production. Vitamin D is animportant regulator of cell growth and proliferation so less of it may lead to prostate cancercells growing unchecked.

In the colon, though, it’s a different matter. Calcium can bind to potentially carcinogeniccompounds in the intestine, making them insoluble and easily excreted. Calcium can alsodirectly influence cell development, slowing down proliferation.

What’s a guy to do? If you enjoy dairy foods, there is no need to avoid them. If you have afamily history of prostate cancer, you may want to have a bit less. If colon cancer runs inyour family, a bit more could help.

Other ways to reduce your cancer risk

While not part of the nutrition recommendations, physical activity is now recognised as apotent “cancer-preventing” habit. Estimates link regular physical activity to a 20-40% lowerrisk of colon and breast cancer.

How much physical activity is enough? All physical activity is beneficial, but for cancerprevention up to one hour of moderate activity or 30 minutes of vigorous activity daily givesthe greatest benefit.

Carrying too much weight, especially around the middle, is a known cancer risk, especiallyfor breast and colon cancer risk. Men should aim for a waist circumference below 94cm. Forwomen it’s below 80cm.

SHARE


8 of 18 2/07/2014 11:11 PM

Cancer prevention guidelines reflect the current state of scientific evidence, and changeover time as evidence changes. The core of the guidelines though have changed little andcan be summed up in single sentence. Eat mostly plant foods close to their natural state,keep active, drink responsibly, stay safe in the sun, and don’t smoke.

For some people, a complete lifestyle overhaul can be a difficult thing to manage in one go.Instead, focus on one change at a time like building more activity into your day and thenfollowing this up with eating five different types of vegetables and two of fruits each day withthe emphasis on colour as your best guide to variety.

Prevention guidelines shouldn’t be seen as a prescription for restricting your life, but a seriesof small changes to how you eat and live now that will build the framework for a long,healthy and cancer-free life.

Tim Crowe does not work for, consult to, own shares in or receive funding from any

company or organisation that would benefit from this article, and has no relevant affiliations.

Article by The Conversation

Related VideosRelated Content

19 Jun 2014 - 08:30am

SHARE


9 of 18 2/07/2014 11:11 PM

Waabiny Time S1 Ep8 - Health

Moorditj walang, good health is about looking after our bodies every day. It's solidkoolangka!

2 Jul 2014 - 01:30pm

Rhef 2013 S2013 Ep9 - Fly-In Fly-Out: A Healthcare Option

Rural Health Education Foundation delivers topical, high quality, evidence-basededucational programs enriched by the voluntary participation of the best health andmedical experts in Australia.

26 Jun 2014 - 06:03pm

Indigenous health body to scrutinise 'closing the gap' data

The peak Indigenous health body, NACCHO, says it will independently scrutinise datait gets from the Federal Government on closing the gap. It comes as the currentindependent body reporting on closing the gap enters its last few days of existence.

20 Jun 2014 - 04:20pm

Young doctors program aims to tackle poor health in IndigenousAussies

The life expectancy for Indigenous Australians is between ten and 17 years lower thanother Australians -- with high levels of disease and infection even among the veryyoung. A new program aims to tackle long-term poor health in some communities -- byturning young leaders into young doctors.

SHARE


10 of 18 2/07/2014 11:11 PM

11 Jun 2014 - 11:15am

Tango, the dance of love becomes the dance of health

A new tango show at the Sydney Opera House, Milonga, is inspired by the closenessof tango. The same closeness that researchers say could be the key to way to ridyourself of anxiety, stress or depression, studies show.

7 Apr 2014 - 02:20pm

Health leaders reflect on Closing the Gap

300 Health leaders from across Queensland have come together to share their ideasand experiences on Murri health. They're pausing to reflect on Closing the Gapmeasures, past and it's future.

18 Jun 2014 - 3:58pm

Chocolate milk, porridge and other World Cup diet secrets

You are what you eat. And in sports like football this is particularly true. Consuming theright or wrong foods and drinks can be the difference between winning and losing amatch.

19 Jun 2014 - 4:30pm

Comment: Forget calories

Counting calories is misguided. The focus belongs on real food.

SHARE


11 of 18 2/07/2014 11:11 PM

18 Jun 2014 - 3:23pm

Teen cancer patients undernourished: study

High long-term survival means it is important to look at nutrition, physical activity andpsychological health of young cancer patients.

1 Jul 2014 - 10:14am

Comment: There is a secret ingredient in your burgers: wood pulp

There may be more fibre in your food than you realised.

4 Jun 2014 - 6:58am

Comment: Red meat's a tasty treat but too much can give you cancer

There are many good reasons to eat red meat, including as a source of protein andiron, but having too much of the stuff significantly increases your risk of cancer.

10 Jun 2014 - 8:00am

Comment: Are you genetically predisposed to alcoholism?

Are you at risk of becoming an alcoholic? The answer may lie with your genes.

Tim Crowe

Health

Medicine

SHARE


12 of 18 2/07/2014 11:11 PM

Nutrition

Powered by LivefyreAdvertisement

Advertisement

In Social

Stay Connected with SBS News

Newest | Oldest | Top Comments

Sign in 47 people viewing

0

+ Follow+ Follow Share

SHARE


13 of 18 2/07/2014 11:11 PM

Stay Connected with SBS News

NewsletterSubscribe now

PodcastsListen now

RSSSubscribe now

Watch on SBS ONE 6.30pm nightly and 10.30pmMon-Fri, listen at 6am & 6pm Mon-Fri.

Newsletter

Podcast

RSS

txinfo

SHARE


14 of 18 2/07/2014 11:11 PM

NewsletterSubscribe now

PodcastsListen now

RSSSubscribe now

Watch on SBS ONE 6.30pm nightly and 10.30pm Mon-Fri, listen at 6am & 6pmMon-Fri.

SHARE


15 of 18 2/07/2014 11:11 PM

FollowTwitter78.6KSubscribeFacebook215.5KFollowGoogle+0.6KWatchYouTube5.1KAdvertisement

On DemandGuideProgramsRadioShopNewsCyclingWorld Cup

SHARE


16 of 18 2/07/2014 11:11 PM

MoviesFoodNITVComedy

Back to top

CopyrightTerms & ConditionsPrivacyDisclaimer

FeedbackAudience Technical SupportComplaintsContactMedia ReleasesThe SBS CharterCodes of PracticePolicies & PublicationsFreedom of InformationFreeviewUsing this WebsiteFAQs

Our StoryCommissioned ContentTranslations & SubtitlingSales & AdvertisingSBS InternationalPublicity Media CentreCareersHow to receive SBS TV & RadioHow to get my Program on SBSWhat SBS tells me about AustraliaWhy SBS introduced commercialsThe SBS Board of Directors

SBS ShopWorld Cup 2014Cycling ShopPodcastsHarmony DayCQ Cultural IntelligenceNITV

SHARE


17 of 18 2/07/2014 11:11 PM

Newsletters

SHARE

SHARE


18 of 18 2/07/2014 11:11 PM

Documents

Comment_ Six Foods That Increase or Decrease Your Risk of Cancer _ SBS News