Better than cure
A leading oncologist has come up with half a dozen rules to keep cancer at bay, writes Lisa Salmon
‘Mix of Six’ which keeps cancer at bay plus former Gladiator Hunter’s new career as a fitness guru
Acancer diagnosis is feared by everyone - but a respected professor of cancer prevention says there’s something you can do to increase the chances of avoiding it.
Well, actually, there are six things you can do to help prevent or delay cancer, or live much longer if you already have it, according to Dr Lorenzo Cohen. His ‘Mix of Six’ anticancer lifestyle pillars are outlined in his new book Anti-cancer Living, which he’s written with his wife Alison Jefferies, and which builds on ideas proposed by his friend, the late neuroscientist Dr David Servanschreiber.
Servan-schreiber was diagnosed with a brain tumour at the age of 31, and dedicated his remaining years to investigating the lifestyle choices that can affect human biology, enhance immunity, decrease inflammation and suppress the proliferation of cancer cells. He incorporated the cancer-beating choices into his own life, and lived for nearly 19 years after his cancer diagnosis – four times longer than expected.
Cohen’s book clearly identifies the six lifestyle choices, all linked with cancer risk and found to influence outcomes for those with cancer. There is plenty of research to back claims that maintaining a healthy weight, exercising regularly, not smoking, and drinking in moderation can prevent at least half of cancers and cancer deaths.
But Cohen’s six lifestyle factors take things even further. And although each one helps reduce cancer risk independently, they are far more potent when working hand-in-hand.
Here’s a look at the ‘Mix of Six’...
1) Love and support
Giving and receiving love and support can specifically affect how cells function and express the genes that control health. A Harvard University study of 750,000 cancer patients found those who were married had a 20 per cent better chance of survival than those who were either single, divorced or widowed.
2) Stress management
This is critical, says Cohen, as chronic stress has not only been found to sabotage all good healthy intentions, but can negatively affect most biological processes, decrease the beneficial effects of healthy foods and speed the ageing process.
Be mindful in the moment. When stress mounts, stop what you’re doing, take a few deep breaths to help clear your mind, literally ground yourself with both feet on the ground, and relax. Centre yourself by acknowledging the stress trigger, picturing the ideal outcome, and acting on it from a calm place.
3) Sleep
When we’re not well-rested, there are negative effects on key cancer hallmarks, including increased inflammation and decreased immune function, making us vulnerable to infection and possibly increasing cancer growth.
Try to get between seven to eight hours’ sleep a night to improve your health, coping, mood, weight control, and cognitive function. Establish a bedtime for yourself and stick to it, keeping weekday and weekend bedtimes similar to ensure you consistently get the required amount of sleep each night.
Reduce ambient light in the bedroom, and eliminate screen time before bed. Also, carefully monitor and reduce stimulants like caffeine, alcohol and sugar.
4) Physical activity
It’s critical to limit sedentary behaviour, as the harm sitting around and not exercising causes is equivalent to the health risks of smoking or obesity.
Various studies suggest people who exercise regularly have a lower risk of developing cancer – a 2009 analysis collating 52 studies, for example, found that very physically active people had a 24 per cent lower risk of developing colon cancer than those people who were much more sedentary.
5) Diet
Cohen points out that an analysis of 95 studies found people who regularly eat ten portions of fruit and vegetables a day have a significantly lower risk of developing chronic diseases, including cancer and heart disease.
He says people should aim to eat a primarily whole-food, varietyfilled, plant-based diet. Limit foods like sweets and salty snacks, and maintain a balanced glycaemic load (foods like white bread, white rice and biscuits have a high glycaemic index). Fill half of your plate with vegetables, and try replacing meat with beans four times a week. Look for sugar in every product you buy – snacks, cereals, tomato sauces and other processed foods are often loaded with “hidden” sugar. Avoid processed foods whenever possible.
6) Environmental toxins
Environmental toxins, especially endocrine (hormone) disruptors such as bisphenol A (BPA) and parabens, have been implicated in obesity, risk of cancer, and other illnesses, says Cohen, who warns people to limit exposure to them. Other chemicals we’re exposed to daily have also been classified as carcinogens, says Cohen, including Styrofoam and formaldehyde.
Use glass containers for storage and stainless steel water bottles to reduce exposure to plastics containing BPA or other plastic-based endocrine disruptors. n