This document discusses how diet and lifestyle factors can affect cancer risk and survivorship. It analyzes over 7,000 studies from the American Institute for Cancer Research to provide 10 evidence-based recommendations. These include maintaining a healthy weight, being physically active, eating a predominantly plant-based diet with emphasis on variety and color, and limiting red meat and alcohol intake. While supplements like vitamin D and omega-3s may help survivors, a whole food diet is most important for obtaining nutrients and phytonutrients that can exert protective effects against cancer.
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Fighting Cancer with Your Fork: Separating Fact From Fiction
1. Fighting Cancer with Your Fork:
Separating Fact From Fiction
Hillary M. Wright, MEd, RD, LDN
Dana-Farber Cancer Institute
Leonard P. Zakim Center for Integrated Therapies
2. How Do We Figure Out What May
Affect Cancer Risk/Survivorship?
The American Institute for Cancer Research
āFood, Nutrition, Physical Activity and the Prevention of
Cancer: a Global Perspectiveā
ā¢ The result of an analysis of over 7000 research studies on
the link between diet, lifestyle and cancer, and for the first
time cancer survivors
ā¢ www.aicr.org ļ ļ ācomprehensive global reportā ļ 10
Recommendations, last one specific to survivors.
5. Watch Your Weight!
ā¢ 65% of Americans are overweight or obese.
ā¢ Only 6% of Americans identify being overweight or obese as a risk
factor for cancer despite a clearly established scientific link.
ā¢ Research shows that fat cells can act as "hormone pumps,"
secreting hormones and other growth factors into the
bloodstream.
ā¢ If the body's cells are exposed to very high levels of these
substances over an extended period, they tend to reproduce
more quickly ļ ? Increase cancer cell growth.
ā¢ Researchers stress that this potentially dangerous condition is
reversible!
7. Weight Loss during Cancer Treatment
ā¢ Possible causes:
ā Changes in metabolism, anorexia, side effects of treatment
(nausea, vomiting, fatigue, taste changes, dry mouth, throat
soreness if esophagus affected by radiation), over-aggressive
efforts to eat a ācancer-fightingā diet.
ā¢ Weight loss is associated with increased difficulty tolerating
treatment and poorer quality of life.
ā¢ Nutritionist can help:
ā Five or six small meals/snacks
ā Suggestions for smoothies or liquid nutrition supplements
ā Strategies to concentrate calories in food and increase overall
intake
8. Movement is critical to the health of the
human body!!
Absolutely necessary if you want to
maintain a healthy weight!
ā¢ New Guidelines from the Dept of Health & Human
Services
Minimum 150 min moderate, or 75 min
vigorous to reduce risk of chronic disease
ā Ideally aim for more ā and necessary if weight loss
and maintenance of loss is the goal ā 300 min of
moderate or 150 minutes of vigorous.
ā¢ Physical activity linked to lower risk of breast, prostate
and colorectal cancer; necessary for weight control.
11. Phytonutrients
ā¢ Beyond vitamins, minerals and fiber,
natural compounds found in plants may
exert profound disease preventive effects
ā¢ The āimmune systemā of a plant ā many
also represent the pigment that gives the
plant itās color.
12.
13. Phytonutrients:
Prevention in a Plant
ā¢ How do they work?
ā Stimulate enzymes that help the body detoxify
ā Reduce the genetic damage from cancer
causing agents
ā May interfere with growth and multiplication
of cancer cells
ā Decrease inflammation
14. If It Stains Your Shirtā¦
ā¢ If a fruit or vegetable
has a strong smell or
taste, itās probably
biomedically active
ā¢ If it stains your shirt,
itās definitely
biomedically active!
15. Antioxidants
ā¢ Vitamin A, C, E, Selenium & Phytonutrients
ā¢ Help prevent damage to cells from the attack of
free radicals
ā¢ āBut I take antioxidant supplements in pill
form, so Iām getting all the antioxidant
benefits that way, right?ā
17. Choose a Predominately Plant Based Diet
ā¢ Eat 5-10 servings fruits & veggies each day
ā 1 serving = 1/2 cup cut, cooked or sliced; 1
piece medium fruit; 1 cup leafy greens
ā¢ Emphasis on variety
ā¢ Look for richly colored plant foods
19. How to Get It All In:
Fruits & Veggies
lTry to eat at least 2 colorful plant foods
before noon
lMake a breakfast smoothie with low-fat
milk, yogurt and fresh or frozen fruits
lAdd frozen veggies to soup, casseroles
lKeep veggies & fruit cut-up and readily
available for quick snacks anywhere
20. Great Gains from Whole Grains
ā¢ Keep weight off (portions still matter!)
ā¢ Isoprenoids in whole grains suppress tumor
growth
ā¢ Tepernoids and Tocotrienols encourage tumor
dormancy and decrease tumor cell division
ā¢ Stimulate GST (detoxifying enzyme)
21.
22. Sugar and Cancer ā Itās not that simpleā¦..
ā¢ Sugar does not FEED
cancer
ā¢ Chronic, excess intake
of simple sugar leads to
excess production of
hormones like insulin,
IGF that encourage
cellular growth
23. Insulin and Cancer
ā¢ Excess insulin can promote tumor cell growth
ā¢ Behaviors that increase insulin levels
ā Consumption of refined sugar and flour
ā Overeating
ā Weight gain
ā Sedentary lifestyle
ā¢ Behavior that reduces insulin levels
ā Physical activity, weight loss, unrefined carbs
36. Find Healthful Fats
ļ Reduce consumption ļ Choose
of saturated and trans- Monounsaturated and
fats Omega-3 Fats
ļ¬ Saturated ļ¬ Monounsaturated
ā¢ Found in animal fat, ā¢ Found in olive oil, canola
butter, full-fat dairy, oil, olives, avocado, nuts
coconut and palm oils and nut butters
ļ¬ Trans ļ¬ Omega-3
ā¢ Found in margarine, ā¢ Found in salmon,
processed foods herring, sardines,
containing hydrogenated mackerel, bluefish and
or partially tuna
hydrogenated oils ā¢ Strive to include 4 oz of
oily fish 2-3 times a week
38. AICR: Limit Red Meat Intake
ā¢ Limit red meat to 18 ounces per week (includes beef, pork and lamb)
ā¢ Avoid processed meats
ā¢ āProcessed meatā refers to meats preserved by smoking, curing or salting,
or by the addition of preservatives (ham, bacon, pastrami, salami, hot
dogs and sausages.
ā¢ When meat is preserved by smoking, curing or salting, or by the addition
of preservatives, cancer-causing substances (carcinogens) can be formed.
These substances can damage cells in the body, leading to the
development of cancer.
ā¢ Studies show people who eat more meat often eat less plant-based food.
39. Healthy Eating Plate
ā¢ Aim for Ā½ plate of
plants (preferably
vegetables) at lunch and
dinner
ā¢ Ā¼ of plate as lean
protein
ā¢ Ā¼ of plate of complex
carbohydrate
40. Question: I heard that you should eat
your fruits and vegetables separately.
Is that true?
41. Organic vs. Conventional
ā¢ No scientific evidence to date that organic offers
anti-cancer advantage at this point
ā¢ More than Ā½ of dietary pesticide exposure comes
from 12 foods ā EWG āDirty Dozenā
ā¢ Bottom line: wash things thoroughly
46. Food First
ā¢ 75% of Americans donāt eat ā5 a dayā
ā¢ Americans eat 1.5 servings of vegetables & less than 1
serving of fruit daily, despite consistent evidence that these
foods decrease the risk of many chronic diseases.
ā¢ We throw away more than 11 billion pounds of fruits and
vegetables every year in the US!!
ā¢ Americans spend $18.7 billion per year on dietary
supplements despite limited and inconclusive scientific
evidence of effectiveness in disease prevention and
treatment
47. Dietary Supplements That May
Help Cancer Survivors
ā¢ Vitamin D
ā¢ Omega-3
ā¢ Probiotics and
calcium if needed
24,000 Dietary Supplements
marketed to Cancer Survivors!
48. Vitamin D and Cancer
ā¢ Inverse relationship
between Vitamin D and
several types of cancer
ā Possible anti-angiogenesis
and helps keep cell
replication normal
ā¢ Ask your doctor to check
your serum 25(OH) vitamin
D level.
ā¢ Supplementation is likely
necessary.
ā 1000 IU/day is safe for most
people.
49. Omega 3 Fats
ā Anti-inflammatory
ā Reduce muscle wasting during treatment
ā Great for your cardiovascular system
ā¢ Salmon, herring, sardines, mackerel
ā¢ Aim for 4 oz of oily fish 2-3 times a week
ā¢ Daily goal: 1000 mg of EPA/DHA
ā¢ Look for 500 EPA/DHA per capsule
52. Alcohol
ā Alcohol intake should be limited ā one per day
for women, 2 per day for men.
ā Serving is:
12 ounce beer
5 ounces wine
1.5 ounces spirits
53.
54. Question: I have oatmeal and
blueberries for breakfast every day,
but I use the instant oatmeal. Is that
okay?
55. Question: Is there any research on
pesticides on certain vegetables that
says that contributes to cancer?
56. Thank You!
ā¢ For more information about fighting cancer
with your fork, please visit the nutrition
section of our web site:
www.dana-farber.org/Adult-Care/Treatment-and-Su
Editor's Notes
Best is combination of weight-bearing exercise for your bones and weight, and cardiovascular exercise for your heart. Cardiovascular exercise recommendations: Walking is a great form of exercise ā aim for 150 minutes/week of moderate-intensity exercise or 75 minutes/week of vigorous-intensity exercise. You can get to that goal in whatever way you want. For example: (150 minutes/week): 1.5 hour moderate-intensity gardening = 90 minutes 20 minute walk with friends 3x/week = 60 minutes
Singling out one element is not wise as optimal and safe doses have not yet been established Phytonutrients work together to enhance one anotherās function James Levine