Cancer is caused by mutations in cells that cause uncontrolled growth. Certain lifestyle factors can influence cancer risk, such as diet, weight, and physical activity. The document discusses how certain foods may increase cancer risk, such as processed meats, overcooked foods, salt, and refined carbohydrates, while other foods like vegetables, fruits, beans and legumes, olive oil, and fish may decrease cancer risk due to antioxidants and anti-inflammatory compounds. Maintaining a generally healthy diet with fruits and vegetables as a main component and limiting red meat and processed foods is recommended to help prevent cancer.
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Hello! Iโm dT. Najwa
Metro Specialist Hospital
Member of Malaysian Dietitian Association
Bachelor of Dietetics with Honours (IIUM)
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01
Cancer is a large group of diseases that occur
when abnormal cells divide rapidly and able to
spread to other tissue and organs.
Cancer accounted 1 in 6 deaths in 2020
What is cancer?
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Causes of cancer
Main cause of cancer is mutations, or changes to DNA in
your cells. It can be inherited.
External causes, called carcinogens, can include:
โ Physical carcinogens (radiation & ultraviolet (UV) light)
โ Chemical carcinogens (cigarette smoke, asbestos, alcohol, air
pollution, and contaminated food and drinking water.
โ Biological carcinogens (viruses, bacteria & parasites)
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33% of cancer deaths caused by:
tobacco
alcohol
high body mass index (bmi)
low fruit & vegetables consumption
lack of physical activity
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Biggest Risk Factor for Cancer Increase in three key ways :
Overweight or obese increased cancer risk
Being overweight or obese increases
your risk of 13 different types of cancer,
including the oesophagus, colon,
pancreas, kidney and breast cancer
after menopause.
โ Excess body fat contribute to insulin
resistance.
โ Obese people have higher levels of
cytokines in their blood which
encourages cell to divides.
โ Fat cell contribute increased
oestrogen level which increase the
risk of breast and ovarian cancer in
postmenopausal women.
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Cancer and healthy lifestyle connections
Leadingcauses of death worlwide.
Growing evidence points to healthy dietary habits decreasing cancer risk.
Also important role in treating and coping with cancer.
Simplelifestylechangescouldprevent30%-50% of all
cancers.
Many studies have repeatedly indicated high consumptionof certainfood
may increase the likelihoodof developing cancer.
Large intake of certainfood increasecancerrisk.
Cancers are among the leading causes of morbidity and mortallity
worldwide.It is expected to rise significantly over the next decades.
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Processed food that high in
carbohydrate
Avoid simple carbohydrates
Sugar and Refined Carbohydrates
โ Processed food that are high in sugar
and low in fiber and nutrients have
been linked to a higher cancer risk
โ Diet that cause blood glucose levels
to spike lead to increased risk of
several cancers;stomach, breast and
colorectal cancers
โ High blood glucose has been shown
to stimulate cell division, supporting
growth and spread of cancer cells.
โ People with diabetes may have higher
risk to get cancer (especially
colorectal cancer)
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What is processed meat Colorectal cancer
Processed meat
โ Processed meat refers to meat that
has been treated to preserve flavor
by undergoing salting, curing or
smoking.
โ Example: hot dogs, ham, bacon,
burger patty and some deli meats.
โ Consuming processed eat increased
cancer risk, particularly colorectal
cancer (20-50%)
โ Red meat also contribute increasing
risk of cancer.
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How does processed and red meat
cause cancer?
So far, research has linked 3 chemicals to increased bowel risk.
These chemicals are either naturally found in meat, added during
processing or produced when cooking:
โข haem (a red pigment found mostly in red meat);
โข nitrates and nitrites (used to keep processed meat fresher for
longer); and
โข heterocyclic amines and polycyclic amines (produced when meat
is cooked at high temperatures)
All 3 can damage the cells in our bowel, and itโs the accumulation of
this damage over time that increases cancer risk.
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What is overcooked food High Temperature is Bad
Overcooked food
โ Cooking certain foods at high
temperatures, such as grilling, frying,
sauteing, broiling and barbeque, can
produce harmful compounds like
heterocyclic amine (HA) & advanced
glycation end-products (AGEs)
โ Certain foods are most likely to
produce these harmful compounds
when subjected to high temperatures.
โ Example: red meat, certain cheese,
fried eggs, butter, margarine
โ Choose gentler cooking methods
especially when cooking meat.
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salt
โ There is some evidence that eating
too much salty food, or food that has
been preserved with salt, could
increase the risk of stomach cancer.
โ Damaging the lining of the stomach
and causing inflammation, or by
making the stomach lining more
sensitive to carcinogens such as
nitrates.
โ Salt could also interact with a
stomach bug called Helicobacter
pylori that cause both stomach ulcers
and stomach cancer.
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Nutrition is
complex, it is
depending on how
theyโre cultivated,
processed, stored
and cooked
Some of the anti-cancer groups we
discussed laterโฆ
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Higher consumption of vegetables with a lower risk cancer
vegetables
โ Manyvegetables containcancer-fightingantioxidantsandphytochemicals
โ Cruciferous vegetablescontainsulforaphane,a substance that has been
shown to reduce tumor size by more than 50%.
โ Other vegetablessuch as tomatoesand carrots are linkedto decreased
risk of prostate, stomach and lung cancer.
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Similar properties with vegetables
fruits
โ Containantioxidantsand other phytochemicalswhichmay helpin
prevent cancer.
โ The associationwithfruit and vegetableintake was marginally significant
in current smokers and inverse but not significantin former or never
smokers.
โ A study shows 3 serving of citrus per week reduced stomach
cancer risk by 28%
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flaxseeds
โ Men with prostate cancer taking 30g or about 4 ยผ tablespoons
of ground flaxseed daily experienced slower growth and spread
than other control group.
โ Similar results were found in women with breast cancer.
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Good sources for high fiber
Beans,legumes & nuts
โ 3500 people found that those eating the most legumes had up
to 50% lower risk of certain types of cancer.
โ Higher intake of legumes was associated with a decreased
risk of several cancer including upper digestive tract,
stomach, kidney, breast, prostate or bladder. But not lung.
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Olive oil consumption seems to exert beneficial actions
Olive Oil
โ One large review of observational studies found that people
who consumed the highest amount of olive oil had a 42% lower
risk of cancer, compared to the control group.
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Able to reduce inflammation
fish
โ 41 studies found that regularly eating fish reduced the rick of
colorectal cancer by 12%
โ This also due to high Omega 3 that have strong properties for
anti-inflammation.
โ Even for treatment, Omega 3 is vital for cancer survivor.
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dairy
โ Moderate consumption of high-quality dairy products, such as
raw milk, fermented milk products and milk from grass-fed
cows, may have protective effects
โ High beneficial fatty acid, conjugated linoleic acid and fat
soluble vitamins (A,D,E and K)
โ However, high consumption of mass-produced and processed
dairy products may increased risk of cancer.
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Superfood exist?
โ No single food can protect against cancer.
โ A holistic dietary approach is likely to be most
beneficial.
โ Optimal diet for cancer may reduce your risk by
70% and would likely help recoveryfrom cancer
as well.
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What is healthy diet?
โ Though there are no miracle superfoods that can prevent cancer,
some evidence suggests that dietary habits can offer protection.
โ A healthy diet has lots of fruit and vegetables, wholegrains, like
brown rice or brown pasta, and healthy sources of protein like
beans or fresh chicken
โ When thinking about eating healthily, a good place to start is how
much space each of these things takes up on your plate.