Most of us have all been touched by cancer in one way or another , whether it be a personal experience, or someone close to us. Cancer is responsible for one out of every five deaths here in the U.S. This makes cancer prevention a very relevant topic for us all. So what can you do to protect yourself and your loved ones from this devastating disease?
While our genetics do play a role in our chances of developing cancer, it is quite small. External environmental factors such as diet, lifestyle, and exposure to harmful substances determine 85% of our chances of developing cancer. The harmful substances that trigger the development of cancer include:
- Pesticides
- Herbicides
- Heavy metals
- Solvents
- Asbestos
- Environmental pollution
- Cigarette smoke
Speaking of genetics vs. lifestyle, think about this for a moment. In Japan, the rate of breast cancer among women is ⅕ that of women in the U.S, but Japanese women living here in the U.S who consume the standard american diet have the identical rate of breast cancer as other american women living in the U.S.
This powerful information allows us to make lifestyle choices that will protect us and greatly reduce our chances of ever developing cancer, as well as other chronic diseases.
Our lifestyle plays a major role in our chances of developing cancer, with smoking and obesity at the top of the list. In fact, according to the American Cancer Society, ⅓ of the 500,000 cancer deaths per year is due to dietary factors. Another ⅓ is due to smoking. So first, don’t smoke. If you do smoke, get the help needed to quit. Second, let’s talk about diet and obesity. Did you know that it is common to be obese AND malnourished? The standard american diet promotes high calorie, high sugar, high fat meals with little to no nutrients that our body so desperately needs! We already know that obesity contributes to the development of cancer as much as smoking does. Obesity also greatly impairs the body’s ability to to regulate metabolism, hormones, and other interactions in the body. It goes hand in hand with inflammation and imbalance in the gut, which leads to greatly compromised immune function.
An ounce of prevention is worth a pound of cure
So what steps do we take to protect ourselves?
Avoid the foods that put us at an increased risk. Our best bet is to stick with clean, whole organic foods that have not been treated with carcinogenic pesticides and herbicides. Avoid or limit meats, dairy, saturated fats, refined sugars, high calorie, low nutrient foods, ultra processed “convenience” foods, alcohol, and foods cooked at very high temperatures. Focus on a clean diet filled with organic whole grains, legumes, vegetables, fruits, nuts, seeds and fish.
Some amazing foods to incorporate into your anti cancer diet include:
Green tea– Green tea contains compounds called polyphenols which are known for their anti cancer activity. These polyphenols protect cells from free radical damage, and have actually been shown to promote tumor cell death.
Reishi Mushroom– Reishi mushrooms contain powerful immune boosters called D-beta glucans. D-beta glucans increase the activity of cancer fighting natural killer cells in our body. My favorite way to get reishi in is by simmering ground reishi into a lovely tea.
Garlic and Onion– The allium in garlic and onions can deactivate carcinogens.
Simply by focusing on choosing plant based, organic and whole foods, limiting or avoiding dangerous external factors (chemicals, pesticides, cigarette smoke, refined sugars, processed foods, saturated fats) and nourishing your body with a clean and nutrient dense plant based diet, you are dramatically decreasing your chances of developing chronic disease, such as cancer.
Nutrition is just one piece of the healthy lifestyle that will reduce your chances of chronic illness. Did you know that regular exercise has been shown to cut the overall cancer risk in half? In fact, women who exercise regularly have a 60% decreased risk of developing breast cancer. What type of exercise you ask? It really depends on whatever floats your boat. As long as it’s movement, it gets you sweating, and it gets your heart rate up, do what feels good to you and makes you happy! My favorite methods of exercise include Pilates, body weight training, jogging with my dog, swimming, and biking. Whatever you do, do it 5-6 days per week, 30-60 minutes per day, and make sure you break a sweat!
Finally, let’s talk about stress and perspective. We all have a vague idea that chronic stress doesn’t serve us well. To be exact, it’s not the stress that we are under, it’s how we actually respond to it. While type A personalities are well known for developing heart disease, it’s actually type C personalities that commonly develop cancer. Whatever your tendency, what’s your plan to reduce the impact that your stress has on you? Do you exercise? Meditate? Journal? Talk to a friend or a counselor? Whatever your outlet, make sure you use it. If something is weighing on your mind, let it out. If you need help, ask for it. And as one of my teachers says, “What’s Good?” Find what’s good in your life daily and give thanks for it!
By taking these simple steps to eliminate toxins and nourish your body, you are doing wonders to protect yourself from chronic diseases such as cancer. The ball is in our court and it’s up to us to choose wisely!