Did you know that over 2 million Americans were diagnosed with cancer last year alone?
Many people mistakenly believe that cancers are hereditary…but in fact, only 5-10% of cancers are attributable to genetic factors. A whopping 90-95% of cancers are actually caused by lifestyle and environmental factors. Here are some of the main causes of cancer-related deaths:
- 25–30% are due to tobacco use
- 30–35% are linked to diet
- 15–20% are due to infections
- 20-25% are due to other factors like radiation, stress, physical inactivity, and environmental pollutants.
In Part 1 of this two-part series, I discussed the top five most commonly diagnosed cancers in the U.S. and the most up to date recommendations for preventative screening of each. In this segment, I’ll review some lifestyle modifications you can implement and a few of the top nutritional supplements you can take to proactively steer clear of cancer.
Lifestyle and Environmental Modifications
- Quit Smoking
Tobacco contains at least 50 cancer-causing chemicals, and its use increases the risk of developing at least 14 types of cancer! In addition, it accounts for about 25–30% of all deaths from cancer and 87% of deaths from lung cancer. Compared with nonsmokers, male smokers are 23 times and female smokers 17 times more likely to develop lung cancer. The carcinogenic effects of active smoking are well documented; the U. S. Environmental Protection Agency, for example, in 1993 classified environmental tobacco smoke (from passive smoking) as a known (Group A) human lung carcinogen.
Quitting smoking results in a substantial decrease in cancer risk within about five years. After 10 years, the risk almost drops to that of nonsmokers. Researchers report that former smokers’ risks of developing lung cancer drop the fastest after stopping smoking.
2. Limit Alcohol Intake.
Chronic alcohol consumption is a risk factor for cancers of the upper digestive tract, including cancers of the oral cavity, pharynx, hypopharynx, larynx, and esophagus. It also increases your risk of developing cancers of the liver, pancreas, mouth, and breast.
Remember from part 1 of this series…breast cancer is the number one cause of cancer in the U.S. Did you know that moderate alcohol consumption (2 drinks per day) has been linked to an approximate 30-50% increased risk in breast cancer?! That means simply limiting your alcohol intake can make a huge difference in preventing the most common cause of cancer…that’s huge!
To be fair, numerous studies have found mild alcohol consumption to confer some health benefits, especially with respect to heart health. Researchers have suggested that red wine, in particular, might protect the heart, thanks to the antioxidants it contains.
So, what’s considered a ‘safe’ amount of alcohol to consume? One drink per day for women and one or two for men. And be mindful…a drink might be less than you think: 12 ounces of beer, 4 ounces of wine or 1.5 ounces of 80-proof spirits.
3. Clean Up Your Diet.
Diet, obesity, and metabolic syndrome are very much linked to various cancers and may account for as much as 30–35% of cancer deaths, indicating that a reasonably good fraction of cancer deaths can be prevented by modifying the diet. Extensive research has revealed that a diet consisting of fruits, vegetables, spices, and grains has the potential to prevent cancer.
The specific substances in these dietary foods that are responsible for preventing cancer and the mechanisms by which they achieve this have also been examined extensively. Various phytochemicals have been identified in fruits, vegetables, spices, and grains that exhibit chemopreventive potential and numerous studies have shown that a proper diet can help protect against cancer.
4. Get Moving.
There is extensive evidence suggesting that regular physical exercise may reduce the incidence of various cancers. A sedentary lifestyle has been associated with most chronic illnesses. Physical inactivity has been linked with increased risk of cancer of the breast, colon, prostate, and pancreas and of melanoma. In fact, one study indicated that sedentary men had a 56% and women a 72% higher incidence of melanoma than did those exercising 5–7 days per week.
Breast cancer risk is also higher among sedentary women. Lack of exercise can raise estrogen and insulin levels and create more body fat. Physical inactivity can also increase the risk of colon cancer by delaying GI emptying. This increases the duration of contact with potential carcinogens. In addition, lack of exercise increases levels of insulin (which promotes rapid growth of colonic epithelial cells), depress the immune function, and modify bile acid metabolism.
The American Cancer Society recommends adults get at least 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity each week (or a combination of these). Getting to or exceeding the upper limit of 300 minutes is ideal.
5. Reduce Exposure to Environmental Carcinogens.
It’s truly scary how many things in our environment are putting our health at risk. The obvious offenders are things like air pollution, gas emissions, pesticides, and insecticides. But there are many environmental carcinogens we consider ‘safe’ that are actually quite the opposite. Here are some examples:
a. Toxic Household cleaners
b. Cosmetic Products
c. Plastic Containers & Water Bottles
BPA and BPS plastic are commonly used to make water bottles and plastic containers which can penetrate food and beverages. Another harmful carcinogen, Polyvinyl Chloride, is commonly found in food packaging, such as salad dressing containers, foil, plastic cups, trays and lids shower curtains, and vinyl flooring. PVC releases dangerous chemicals especially when heated such as phthalates and dioxins. Safer options include things like glass, stainless steel, or bamboo for food storage. A popular alternative to plastic food wraps are beeswax wraps or silicone lids.
d. Heavy Metals
These include things like lead, arsenic, mercury, cadmium, and radon.
Heavy metals can also contaminate our food sources! Here are some of the more common food items which contain heavy metals:
- Drinking Water: Contaminated water can be a significant source of heavy metals.
- Processed Fruit Juices: These can contain higher levels of lead and arsenic.
- Brown Rice: Known for its potential arsenic absorption.
- Large Oily Fish: Such as tuna, which may contain dangerous mercury concentrations.
- Leafy Greens: These can uptake lead and cadmium from contaminated soil.
- Canned Foods: Heavy metals can leach from the canning process.
- Chocolate: May contain lead and cadmium due to soil contamination.
- Cheap Spices: Often have higher levels of heavy metals due to poor agricultural practices
The Top 5 Nutritional Supplements Proven to Prevent Cancer.
1. Resveratrol
Resveratrol is a very potent anti-inflammatory, anti-cancer agent which has been shown to prevent numerous human cancers including breast, colon, pancreatic, prostate, lung, liver, and blood cancers (i.e. leukemia). It works mainly by causingcancer cells to ‘commit suicide’, preventing cancer cells from multiplying, and preventing the spread of cancer throughout the body. The general preventive dose is 100 to 500 mg per day. Trans-resveratrol is the most active form and preferred in supplements. Ideally, it should be taken on an empty stomach or in a form that enhances its absorption.
2. Quercetin
Research indicates that quercetin inhibits the progression of several human cancers, including breast, colorectal, liver, blood, lung, and prostate cancers. Its anticancer effects are mainly attributed to its ability to cause cancer cell death and prevent cancer cells from multiplying, invading other cells and organs.
The dose of Quercetin for cancer prevention is 500 to 2000 mg per day in divided doses. It is safe and well tolerated.
3. Silymarin
Although silymarin’s role as an antioxidant and liver protective agent is well known, its role as an anticancer agent is just emerging. Numerous studies have indicated that silymarin is a chemopreventive agent against various carcinogens/tumor promoters, including UV light and multiple environmental chemicals Silymarin has also been shown increase the effectiveness of chemotherapy drugs by making cancer cells more sensitive to them. Silymarin also prevents breast, ovarian, uterine, and prostate cancers by binding to both estrogen and androgen receptors. Various clinical trials have indicated that silymarin is bioavailable and pharmacologically safe at physiologic doses.
Look for supplements which contain Standardized Silymarin Extract and take 200 to 400 mg per day, divided into two or three doses. Supplements which contain at least 70 to 80% of silymarin work best.
4. Curcumin
Curcumin is one of the most extensively studied compounds isolated from dietary sources for inhibition of inflammation and cancer chemoprevention, as indicated by almost 3000 published studies. Through its potent anti-oxidant and anti- inflammatory properties, Curcumin has been shown to prevent breast, esophageal, stomach, and colon cancer. It has also shown to be beneficial in multiple myeloma and pancreatic cancer.
Curcumin is safe and very well tolerated. General preventative doses are up to 2000 mg in divided doses per day.
5. Diindolylmethane (DIM)
DIM is another amazing ‘cancer busting’ agent. Studies have shown that DIM inhibits proliferation, adhesion, migration, and invasion of various human cancer cells including breast, prostate, cervical, and colon cancers. It has also been shown to modulate estrogen metabolism in a favorable way, making it an especially effective breast cancer prevention supplement.
The standard preventative dose recommended is 100 to 200 mg per day.
Honorable Mentions
Here a few other vitamins and herbal agents that have also been shown to prevent a variety of human cancers in different ways.
1. Vitamin D: Regulates immune function thus reducing inflammation and tumor formation. Lowers the risk of breast, colorectal, prostate, and pancreatic cancer. Recommended Dose: 1000–5000 IU per day (based on blood work)
2. Vitamin C: Powerful antioxidant that neutralizes free radicals, supports immune function, enhances collagen production, reducing metastasis risk. It reduces the risk of gastric, esophageal, and lung cancer. The recommended Dose: 500–2000 mg per day.3. 4. 5. 6. 7.
3. Vitamin A (Retinol & Beta-Carotene): Essential for cell differentiation and immune function. It helps prevent lung, skin, and cervical cancer. The recommended dose is 5000 IU per day (beta-carotene preferred over high-dose retinol).
4. Vitamin K (K2-MK4 & MK7): Regulates cell cycle and apoptosis (programmed cell death).It reduces the risk of liver, prostate, and leukemia cancers. The recommended dose is100–200 mcg per day (MK7 form for better bioavailability).
5. Green Tea Extract (EGCG - Epigallocatechin Gallate): Polyphenols (EGCG) inhibit tumor cell growth and angiogenesis. Lowers risk of breast, prostate, colon, and skin cancer. The recommended dose: 400–800 mg of EGCG per day.
6. Berberine: Suppresses cancer cell growth by activating AMPK (a cellular energy regulator). It also inhibits blood supply to cancer cells and prevents cancer spread. Helps prevent colon, pancreatic, liver, and lung cancer. The recommended dose: 900–1500 mg per day (divided into 2-3 doses).
7. Ashwagandha (Withania somnifera): Enhances immune function and reduces stress hormones (which can drive cancer progression). Induces programmed cell death in tumor cells. Lowers the risk of breast, lung, and colon cancers. The recommended dose is 300–600 mg per day.