🥊Why Embracing a Plant-Based Diet Could Help Triumph Over Cancer
Can plant-based diets help prevent or even reverse cancer? Discover the cancer-fighting benefits of plant-based diets and the key foods to incorporate.
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🫕 Food as Medicine for Cancer Prevention
Cancer Research UK estimates that each year, there are 18.1 million new cases of cancer worldwide, with just under 400,000 incidents in the UK. While genetics can influence an individual's cancer risk, research suggests that nearly 40% of overall cancer cases could be prevented through a healthy diet, adequate physical activity, and maintaining appropriate body weight. As many cancers take over a decade to develop, making everyday nutrition choices is crucial for cancer prevention.
Promising Research on Plant-Based Diets and Cancer Recovery
🍎 Let’s start with the simple 5-a-day
By examining around a million individuals from various European countries, the European Prospective Investigation into Cancer and Nutrition (EPIC) study has discovered that enjoying 5 portions of fruits and vegetables daily correlates with a 9% reduced risk of cancer compared to those who consumed less than 2.5 portions. Furthermore, individuals who indulged in over 8 portions daily experienced an 11% lower risk. These results were adjusted to account for other factors potentially influencing cancer risks, including smoking, alcohol, HRT use, physical activity, social status, body weight, meat, and fibre intake. Interestingly, the study also uncovered a statistically significant dose-response effect, indicating that the more fruit and vegetable portions a person consumed, the lower their cancer risk.
🥛High-Fat Dairy Products and Breast Cancer
A study conducted by Kaiser Permanente researchers suggests that breast cancer patients should avoid consuming high-fat dairy products to improve their long-term survival. Published in the Journal of the National Cancer Institute, this research is among the first to establish a connection between high-fat dairy consumption and poorer breast cancer survival outcomes.
High-fat dairy products, such as whole milk, mature cheese, cream, and ice cream, contain higher levels of estrogen, which previous research has linked to an increased risk of breast cancer. The study analyzed a group of women diagnosed with early-stage, invasive breast cancer, finding that those who had a high-fat dairy diet experienced higher breast cancer mortality, all-cause mortality, and non-breast cancer mortality.
“Specifically, women consuming one or more servings per day of high-fat dairy had a 64% higher risk of dying from any cause and a 49% increased risk of dying from their breast cancer during the follow-up period”. - Candyce H. Kroenke, ScD, MPH
🐷 Animal Protein vs. Plant-Based Protein
Dr. T. Colin Campbell, professor emeritus of Cornell University, has conducted extensive research on the correlation between cancer and animal protein. His work indicates that animal protein, including meat, dairy, and eggs, can promote the growth of cancer cells by altering hormone levels, modifying enzyme activities, causing inflammation, and creating an acidic environment in the body. On the other hand, a plant-based diet offers antioxidants that neutralise cancer-causing free radicals, as well as fibre that aids in digestion and detoxification.
In human population studies, such as the China Study, Dr. Campbell discovered a correlation between higher blood cholesterol levels, associated with animal-based food consumption, and an increased risk of cancer. These findings support the idea that a Whole-Food, Plant-Based (WFPB) diet can protect against a range of diseases, including cancer.
🥗 Dr. Neal Barnard's Cancer Project
Dr. Neal Barnard, the founder and president of the Physicians Committee for Responsible Medicine (PCRM), leads The Cancer Project, which highlights the benefits of plant-based diets for reducing cancer risk and enhancing survival post-diagnosis.
The Cancer Project highlights that vegetables, which are low in fat and high in fibre, contain numerous cancer-fighting substances such as carotenoids, flavones, and indoles. Dark-coloured fruits and vegetables rich in beta-carotene can help protect against various cancers, including lung, bladder, mouth, larynx, oesophagus, and breast. Cruciferous vegetables like cabbage, broccoli, kale, and cauliflower contain plant nutrients believed to have anticancer properties. Additionally, vitamin C, found in citrus fruits and many vegetables, may lower the risks for oesophagal and stomach cancers.
Vegetarians, who consume diets abundant in plant foods, tend to be at the lowest risk for cancer compared to meat-eaters. This may be attributed to higher levels of beta-carotene, antioxidants, and fibre in their diets, as well as stronger immune systems with increased natural killer cell activity. Furthermore, the consumption of soy products, which contain anticarcinogenic substances like lignans and phytoestrogens, may contribute to lower incidences of breast cancer in some regions. Overall, a plant-based diet can significantly decrease a person's risk of developing cancer.
📉 Broader Cancer Risk Reduction
To confirm the last point, a meta-analysis of seven studies involving 124,706 participants from various countries found that vegetarians experienced an 18% reduction in overall cancer incidence compared to non-vegetarians. A 2022 study exploring the relationship between plant-based diets and the risk of colorectal cancer (CRC) examined a diverse group of 79,952 men and 93,475 women. The study found that higher adherence to plant-based diets, particularly those rich in healthy plant foods and low in less healthy plant foods, is associated with a reduced risk of colorectal cancer in men.
🩺 Prostate Cancer Prevention and Treatment
Dr. Dean Ornish, a trailblazer in the realm of lifestyle medicine, has shown that adopting a low-fat plant-based diet, combined with wholesome practices, can put a stop to the advancement of early-stage prostate cancer while directly affecting cancer-related gene expression.
The GEMINAL study, an innovative pilot clinical intervention, investigates the impact of comprehensive lifestyle modifications on prostate gene expression in men diagnosed with low-risk prostate cancer. This intervention, encompassing a low-fat, whole-food plant-based diet, stress management techniques, regular exercise, and group support, led to substantial improvements in weight, abdominal obesity, blood pressure, and lipid profile. The study demonstrates that thorough lifestyle alterations have the potential to influence gene expression in the prostate, thereby playing a crucial role in the effective prevention and treatment of early-stage prostate cancer.
🌾 American Cancer Society Guidelines
According to the American Cancer Society, individuals should consume 2-3 cups of vegetables and 1.5-2 cups of fruit daily, as well as aim to get at least half of their grains as whole grains. The guidelines also suggest limiting calories from added sugars and saturated fat, specifically getting less than 10% of your daily calories from added sugars. Maintaining a healthy body weight, getting at least 150 minutes of moderate activity per week, and managing stress and sleep are also crucial factors in cancer prevention and recovery.
Best plant-based foods for their potent anti-cancer properties
🥦 Cruciferous Vegetables: Cruciferous vegetables, such as broccoli, rocket, cabbage, and Brussels sprouts, top our list of cancer-fighting foods. According to National Cancer Institute, their anti-cancer effects are attributed to sulfur-containing compounds called glucosinolates, which, upon cooking, chewing, and digestion, convert to compounds like indole-3-carbinol and sulforaphane. These compounds act at a cellular level to prevent cancer.
🍄 Mushrooms: Mushrooms also exhibit remarkable anti-cancer properties. A review of 17 observational studies concluded that higher mushroom consumption was linked to a lower risk of total cancer, with the strongest association observed in breast cancer. There was a significant nonlinear dose-response association between mushroom consumption and total cancer risk. Numerous studies and clinical trials suggest that this association is thanks to the beta-glucans that are found in mushrooms, which exhibit immunomodulatory and antitumor actions.
🍅 Tomatoes and Red-Colored Fruits and Vegetables: Lycopene, an antioxidant found in red fruits like tomatoes, watermelon, and papaya, is associated with a reduced risk of prostate cancer. A meta-analysis of 21 studies found that consuming large amounts of tomato products may be associated with a reduced risk of gastric cancer as well.
🍀 Soy and Soy Isoflavones: Minimally processed soy products like tofu, tempeh, edamame beans, and soy milk have been associated with various health benefits and reduced risk of common cancers, including breast and prostate cancer. These anti-cancer properties are attributed to isoflavones, a type of phytoestrogen that slows cancer cell growth. A meta-analysis of 81 prospective cohort studies showed that higher intake of soy was associated with a 10% reduced risk of cancer incidence, and each additional 25 g/day soy intake decreased the risk by 4%.
Embracing Plant-Based Diets: It's Not All or Nothing
Transitioning to a plant-based diet doesn't need to be an all-or-nothing approach. Gradual changes, such as starting the day with a healthy breakfast, experimenting with meatless meals, using meat sparingly, incorporating legumes for bulk, and filling your plate with fruits and vegetables first, can make the shift more sustainable and realistic.
As more and more research continues to support the power of plant-based diets in preventing and reversing cancer, the importance of incorporating these dietary habits cannot be overstated. By adopting a nutrient-dense, plant-based diet and maintaining a healthy lifestyle, individuals can take a proactive approach to protect their health and potentially reverse the course of cancer.
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