Medical science continues to make great strides toward conquering the cancer menace. Cancer is a leading cause of death in the United States, second only to heart disease. Researchers have dramatically improved the ability to detect cancer early: CAT scans and MIRs can now reveal disease previously undetectable, and blood tests indicate the presence of cancer before any signs or symptoms exist. We can even identify genetic defects that predispose individuals to higher cancer risks.
Changes in our behavior and lifestyle have proven to lower cancer risks. In 1996, the American Cancer Society’s Advisory Committee on Diet, Nutrition, and Cancer Prevention confirmed what we always knew ¾ that dietary practices and physical activity are important factors in preventing cancer. And we’re taking better care of ourselves in other areas too. Cigarette smoking has gone down dramatically in the U.S., and we’re avoiding chemicals where possible and remembering to use sunscreen.
Researchers have established guidelines that tell us when to get cancer-screening tests such as mammograms, PAP smears, flexible sigmoidoscopes, colonoscopes, and PSA tests. The warning signs of cancer can be detected in very early stages, and cancer survival rates show improvement year after year.
Unfortunately, even if detected early, cancer requires some treatment whether by surgery, chemotherapy or radiation. (There are also some cancers for which no method of early detection is currently available.) The least painful and most cost-effective approach by far is prevention. In recent years, the epidemiology of cancer has been studied in more detail, and patterns of diet and lifestyle that relate to the development of cancer are much clearer. It is now possible to make recommendations that will reduce the incidence of a number of forms of cancer.
Who Is at Risk?
Why do some people get cancer and others do not? We don’t yet have definitive answers, but we need to incorporate those behaviors that are known to reduce our risk of certain cancers. When researchers identify activities or substances associated with increased cancer rates, we must learn to avoid those activities or substances.
Cancers are more prevalent in people who are exposed to high levels of carcinogens or who don’t get enough antioxidants in their diets. The effects of carcinogens in cigarette smoke and air pollution are well known, and dietary fat has been linked to higher incidence and mortality rates for breast, colon and prostate cancers.
The final answer to what causes cancer is undoubtedly complex, but genetic links may be a key. What causes a healthy cell to behave abnormally and become malignant is a remarkably difficult problem with several contributing factors. There is still much research to be done.
Understanding the Biology
What we do know is that oxygen is essential to life and healthy cells ¾ it is an active element and combines readily with many other compounds in our bodies. Chemical compounds are made of elements that are bound together. These bonds typically involve negatively charged electrons. In order for a compound to be stable, the electrons must be paired. If an electron is unpaired, the compound becomes unstable or reactive. A compound with one or more unpaired electrons is called a free radical. Due to the reactive nature of a free radical, it will seek out an electron from a stable compound. This quest for stability can be quite damaging to normal body tissues. It’s those damaged "bad cells" escape the control of the body’s immune system. They grow and reproduce without the usual limits. They invade other tissues, traveling around the body in the blood or lymph.
The process by which a molecule loses an electron is known as oxidation. Fortunately, the body uses dietary antioxidants as a source of unpaired electrons to deactivate free radicals. Normal body metabolism, respiration, and digestion all create free radicals. Exercise or strenuous activity causes free radicals. Cigarette smoke causes free radicals. Additional sources of free radical formation include organic solvents, pesticides, heavy metals and automobile exhaust. Studies have linked the accumulation of free radicals in our body to the aging process, atherosclerosis and cancer. Reducing exposure to free radicals can reduce the risk of related health problems.
Start with Healthy Cells
So, along with reducing your levels of exposure, what else can you do? Alot has been written about antioxidants and their ability to protect us from cancer. And the evidence is strong: antioxidants, substances that inhibit the reactions promoted by oxygen, have the capacity to neutralize oxidation reactions by deactivating free radicals.
This is done in two ways: first, by reducing the consumption of oxidizing nutrients, like red meat which is high in oxidizing fatty acids, and second, by increasing your intake of antioxidants. Antioxidants may be vitamin, mineral or herbal. The most important vitamins are C, E and beta-carotene (yellow or orange plant pigments that can be converted to vitamin A). Zinc, selenium, and calcium are the leading minerals. Research into other naturally occurring antioxidants has identified a number of other excellent sources: rosemary, green tea, grape seed extract, coenzyme Q10, and ginko biloba can also provide powerful antioxidant protection for the body.
Antioxidants are found in fruits, vegetables and whole grains. Although they can be consumed through a balanced diet, surveys indicate that most Americans do not meet their daily requirements. The ADA has created the Food Pyramid recommending the following in a daily 2000-calorie diet:
- Up to 7 to 8 servings of whole grains
- 4 to 5 servings each of fruits and vegetables
To get optimum levels of vitamins, foods should be as fresh as possible, not overcooked and eaten within a reasonable amount of time. (Preprocessed foods tend to have lower levels of nutrients.) There is also evidence that organically produced foods have more vitamins and minerals.
Take Control
It seems logical that defending against cancer should include all that medical science can provide. In the meantime, make sure that the appropriate procedures are included in your medical checkups and know the recommended stage in your life during which they should begin, including:
- Cancer screening
- Diagnostic scans and blood tests
- Early examination in response to changes in your body
Remember that healthy lifestyle habits may prove to be the most beneficial of all in preventing cancer or its recurrence:
- Avoid behavior that increases risk: smoking, excessive drinking, exposure to chemicals.
- Maintain a diet high in fruits, vegetables and whole grains.
- Include the appropriate level of vitamins and minerals in your diet.
- Manage your stress level.
- Get plenty of exercise and fresh air.
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