It is important to understand what is meant by good nutrition and positive behavior with regard to prevention of cancer and related chronic diseases like heart diseases and diabetes. Various research findings have been put forward to show how nutrition helps to reduce the risk of cancer.
Some of the presentations are based on insubstantial evidence while others are governed by adequate and convincing evidence. This paper targets the contemporary society, which has indulged in a sedentary lifestyle and obesity and overweight are common health problems. It is ideal for the general population and especially those in the health sector. The information contained in this paper is based on accurate and factual data hence all the statements contained in this paper are valid.
Long before the emergence of science in its modern form in the 19th and 20th centuries, Food and nutrition has been associated with risk of cancer. The selection and choice of healthy foods and drinks has been recommended for protection against cancer and related chronic illnesses such as heart diseases. The reason why nutrition has been associated with the risk of cancer is because of the various studies that show variation in cancer incidences based on time and place.
Impressive evidence of the incidences of cancer on genetically identical populations supports this rationale. Béliveau and Denis (1905-1911) indicate that more than 30% of all cancer cases, and 70% of cancers affecting the gastrointestinal tract, are as a result of poor dietary habits.
People are made up of what they eat and the lifestyles they lead and as is the case, healthy eating and lifestyle culminates into good health while poor eating habits and lifestyle results in bad health, and eventually death. It is therefore very important for one to be mindful of what they eat, and the kind of life they lead.
To start with, it is very important for an individual to maintain a healthy body weight throughout the lifecycle. In the contemporary society, incidences of overweight and obesity have doubled when compared with the incidence rates of the 1980s and 1990s. Overweight/obesity is associated with an increased risk for cancer and chronic illnesses such as hypertension, coronary heart disease (CHD), stroke and dyslipidaemia. Overweight/obesity is an indication of poor dietary patterns hence poor nutritional status.
High body fat and lack of physical activity are predisposing risk factors to cancer. High body fat has been found to cause colorectal, pancreatic, esophageal, breast, endometrial and kidney cancer (World Cancer Research Fund/ American Institute for Cancer Research 395). Case control studies and cohort studies have been used to validate this correlation. It is precisely because of this reason that a healthy body weight marked by a BMI of between 18.5 and 24.9 should prevail for each individual.
Overweight and obesity are also predisposing risk factors for other chronic illnesses like stroke, CHD, diabetes type 2 and hypertension. Obesity and overweight in adulthood stems from overweight during childhood. Therefore, it is very important that good nutrition begins as early as at birth.
Physical activity is a healthy practice with regard to nutrition. It helps in the maintenance of a healthy body weight and reduces once risk of weight gain, obesity and overweight. A sedentary lifestyle as the common case is a nutritional factor that has a significant relationship with the incidence of cancer and related chronic illnesses. However, engagement in physical activity helps to counteract the negative effect of a sedentary lifestyle. Physical activity is known to reduce one’s risk to colon and endometrial cancer.
Physical activity leading to obesity and related environmental factors such as smoking are great contributors to abnormal gene expression, which leads to cancer. There are various mechanisms through which physical activity results in reduced risk of different cancers. Physical activity protects against colon cancer by reducing insulin resistance, body fatness, gut transit time, and by its beneficial effects on endogenous steroid hormone metabolism (Calle and Rudolf 579-91).
Cigarette smoking and alcohol consumption are unhealthy behaviors that are directly linked to cancer. People who engage in cigarette smoking and alcohol consumption have been found to be at an increased risk of getting cancer compared with those who do not smoke nor consume alcohol. Cigarette smoking is a cause of esophageal squamous cell carcinoma and adenocarcinomas and lung cancer, (World Cancer Research Fund/ American Institute for Cancer Research 254, 260).
Alcohol is a cause of mouth, pharynx, esophageal, larynx, and colorectal cancer. Consumption of both products is more harmful because mutations in DNA induced by cigarette are not efficiently replaced in the presence of alcohol. It is important for a person to adopt a healthy lifestyle that does not jeopardize his/her health. Cancer is a genetic disease but external factors related to nutrition and behavior trigger its occurrence but, a healthy lifestyle and good nutrition suppresses it.
Plant-based diets consisting of fruits, vegetables and whole grains are considered to have protective factors against cancer. A plant based diet in this case refers to a diet which is nutrient-dense, fiber-dense, but low in energy. It includes vegetables, whole grains and fruits. Green vegetables are highly perceived to protect individuals against lung and stomach cancer.
Laboratory studies indicate that plant foods contains a lot of phyto-chemicals that make them chemo-preventive by put a halt to the numerous cellular and inflammatory processes that are involved in the progression and development of cancer (Béliveau and Denis 1907). A plant-based diet is also low in calories thus is an ideal diet in weight management and subsequently reduces one’s risk to other chronic illnesses as mentioned.
The ideology that dietary fiber plays an important role in reducing the risk of cancer and specifically colon cancer, coronary heart disease (CHD) and diabetes was coined from observations made in some parts of Africa. It was found out that, in these parts, the people’s diets was high in whole and unrefined carbohydrates and the prevalence and incidence rates of colon cancer, CHD and diabetes were very low.
Fiber is involved in the peristaltic movement of food along the GIT and helps to keep the digestive system clean and healthy. Fiber also plays a key role in the removal of cancer-causing compounds from the body before they cause harm. Unprocessed foods are high in fiber unlike processed foods. It is recommendable that individuals make use of whole foods as they are not only high in fiber but they nutritive content has not been altered (Helpguide, para 10-13).
There is strong convincing evidence pointing to aflatoxins as a cause of liver cancer. Aflatoxins cause DNA adducts and are highly carcinogenic. Aflatoxins in food are due to poor hot and damp climates that support growth of fungal toxins in foods, coupled with poor storage facilities.
Aflatoxins can be avoided by ensuring that appropriate storage facilities are in place to ensure that foods, especially cereals, are not stored in damp areas (World Cancer Research Fund/ American Institute for Cancer Research 73). A cool and dry storage room is ideal for storing already dried cereals because, cereals should never be stored when they are not yet completely dry.
Red and processed are a causative factor for colorectal cancer (Lewin 1860-1863). People who consume red and processed meat are twice as much likely to suffer from cancer than vegetarians. Meat does not have fiber and other nutritive properties that are attributed to the reduced risk of cancer.
Meat has a high content of fat and as evidence from cohort, case-control and meta-analytical studies indicate, fat is a high risk factor of cancer, obesity and overweight. Obesity and overweight subsequently predispose one to various chronic illnesses whose effects can be fatal. Fats should be chosen wisely and consumed in moderation.
Saturated and Trans fats are mainly the ones that increase one’s risk to cancer and related chronic illnesses while the unsaturated fats have a converse effect. Processed meat contains added nitrates, which react with degraded products of amino acids to form N-nitroso compounds (nitrosamines/nitrosamides). These compounds are carcinogenic and are the main reason why processed meat is a risk factor of cancer (World Cancer Research Fund/ American Institute for Cancer Research 118).
A comparison between the contemporary society and the hunter-gatherer society in ancient times clearly indicates how change has brought about so many life-threatening diseases. The hunter-gatherer society, some of which still exist up to date, consume diets that are less starchy, less sugary but high in fiber and natural foods.
In addition, the food consumed is diverse and high in micro-nutrients. These people also have an active lifestyle. Such kind of lifestyle, and eating habits, is healthy and is attributed to low incidences of cancer and related chronic illnesses among the hunter-gatherer societies. I strongly believe that a good lifestyle is a sure way of preventing cancer and related illnesses.
The relationship between nutrition and cancer has and continues to be tabled as research and evidence gain momentum to evaluate the theories that have already been hypothesized. One thing for sure is that good nutrition and healthy lifestyle is important where good health is concerned.
Back in the days when people relied on more natural than processed foods, diseases like cancer and heart diseases were unheard of but, with the current urbanization and industrialization, degenerative diseases have become a common course in life and have claimed so many lives.
The information in this paper is based on concrete evidence and being enlightened with such information should act as a new ground for a healthy lifestyle, which is risk-free and does not expose one to deteriorating diseases like cancer. More and convincing research is required in this field to rule so many doubts that prevail with regard to cancer and nutrition due to limited evidence.
Works Cited
Béliveau, Richard and Denis Gingras. “Role of Nutrition in Preventing Cancer.” Can Fam Physician 53.11 (2007): 1905-1911. Print.
Calle, Eugenia E. and Rudolf Kaaks. “Overweight, obesity and cancer: epidemiological evidence and proposed mechanisms.” Nat Rev Cancer 4.8 (2004):579-91. Print.
Lewin Michelle, H. “Red meat enhances the colonic formation of the DNA adduct O6- carboxymethyl guanine: implications for colorectal cancer risk.” Cancer Res 66 (2006):1859-65. Print.
Help Guide. The Anti-Cancer Diet: Cancer Prevention Nutrition Tips and Cancer- Fighting Foods. Help Guide. 2011. Web.
World Cancer Research Fund International/ American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Washington, DC: American Institute for Cancer Research, 2007. Print.