The 4th of February every year marks World Cancer Day, an international day to raise awareness and understanding of cancer, as well as encourage its prevention, treatment, and ways to detect it.
One of the main ways of helping to reduce the risk of cancer is through food. Certain foods contain helpful cancer preventing nutrients, so incorporating these into your diet would be a wise thing to do.
Alongside this, make sure to stay active – even if it just means going for regular walks, anything to help maintain a healthy weight and remember to keep everything in moderation.
Avoid tobacco, limit alcohol use, and if you do go out in the sun for a walk or to barbecue up some of the healthy food we’re about to talk about, use a generous amount of SPF 30+ sun cream whilst also staying in the shade as much as possible. Don’t forget to check yourself regularly for any lumps or changes in your body, and get regular medical check ups by a doctor too.
That’s the general advice and it’s great advice too, but let’s get back to the types of food and nutrients that can help.
Fatty Fish (Salmon, Mackerel and Anchovies)
Fish is one of the most popular foods that come up in discussions about cancer prevention. Some studies have suggested that incorporating some portions of fatty fish like salmon, mackerel and anchovies into your diet a few times a week can reduce risk of cancer. Fish can easily be lightly grilled on a gas bbq, much healthier than the battered stuff from the fish and chip shop.
This study in particular showed that having more fish in your diet was associated with a lower risk of digestive tract cancer. Other studies also showed that having a higher fish intake decreased the risk of developing colorectal cancer. However, children and pregnant women should avoid consuming too much tuna as they contain high levels of toxins like mercury.
The fatty fish listed above contain vitamin D and omega-3 fatty acids that are believed to protect against cancer. Omega-3 fatty acids in particular may play a role in blocking the development of the disease. Whilst more research is needed to find out the link between fish consumption and its influence in reducing cancer, it’s still worthwhile adding fish to your diet if you haven’t already.
Other Benefits of the Nutrients in Fish
Fish is also a great source of protein, an essential macronutrient that strengthens muscle, tissue, hair and nails.
Omega-3 fatty acids don’t just help fight against cancer, they also help with heart disease, blood pressure, diabetes and obesity. Fish is known as “brain food” as it’s great for brain health, improving memory and reducing cognitive decline. In addition, it’s also good for reducing dry eye syndrome, as it helps to regulate tear production and stops your eyes over-watering in response to dry eyes.
Vitamin D helps with the immune system, strengthens bones, is mood enhancing and improves energy levels.
Alternatives to Fish
If you’re just not into the taste of fish, you can take fish oil and Omega-3 supplements that can be found in lots of general stores and supermarkets. There are also vegan versions online and in specialist stores if you follow a vegan or vegetarian diet or have a fish allergy.
For vitamin D, you can absorb it through your skin from sunlight in the sunnier months (but don’t stay in the sun too long). You can also take supplements, which is generally recommended during winter.
Broccoli and Cruciferous Vegetables
To compliment your main, add a side of broccoli. It contains sulforaphane which in one study showed that it reduced the size and number of breast cancer cells by up to 75%. Broccoli also contains zinc that regulates hormones, having too much estrogen can risk breast cancer in both men and women.
Other cruciferous vegetables like cabbage, cauliflower and brussels sprouts contain sulforaphane, so don’t fear the sprouts at Christmas.
Protect Yourself
Reducing the risk of cancer doesn’t have to be boring, it can be delicious. Whilst you don’t have to take on any specific diet, it is said that the Mediterranean diet’s antioxidants and anti-inflammatory foods of fruit, vegetables, fish, olive oil and even some wine (in moderation) are beneficial for cancer prevention.
Prevention is better than the cure, so mix and match. Look into the nutrients of your foods and do your own research, keep an open mind but don’t force yourself to eat stuff you don’t like, it won’t work.
