Lifestyle choices impact cancer risk
Q: Cancer seems to run in my family, and I want to do everything I can to help prevent it from happening to me. Can you tell me about cancer-fighting foods?
John Y., Indianapolis
A: You are right to fight! Genetic predispositions do not always mean you are going to develop whatever condition they are affiliated with. Your lifestyle choices can activate that predisposition or help squelch it!
And food is a powerful tool when it comes to helping prevent cancer.
Some of our favorites are berries, lentils, kale, spinach, cauliflower, 100% whole grains and turmeric.
Berries: Blueberries, blackberries, raspberries and strawberries contain phytochemicals such as anthocyanins and a powerful antioxidant, pterostilbene, that reduce chronic bodywide inflammation (from obesity, red meats, added sugars, stress and poor sleep habits). Chronic inflammation ups the risk of cancer substantially. Berries also contain something call ellagic acid; laboratory studies show it has antiviral, antibacterial, antioxidant and cancer-preventive properties.
Lentils: High-fiber foods nurture good gut bacteria — and may reduce the risk of colon cancer. They also help control appetite and weight — being overweight is associated with an increased risk of 12 cancers.
Kale, cauliflower and spinach: Kale and other cruciferous veggies, like broccoli, cabbage and cauliflower, contain glucosinolate, which can cause tumor cells to die. Spinach contains carotenoids that may help fight cancer. It also has glycoglycerolipids — certain formulations may inhibit some forms of breast cancer.
Whole grains: They contain fiber, phytochemicals and minerals that help fight cancer. One metastudy looked at the diets of 786,000 people and found that eating 7 grams of whole grains daily was associated with a 20% decrease in the risk of dying from cancer.
Turmeric: This spice may do more than add flavor to your favorite foods. Research indicates it may prevent cancer, slow its spread, make chemotherapy more effective and protect healthy cells from damage by radiation therapy.