07/02/2022
Can diet prevent cancer? 🤔It was world cancer day on Friday so here's a summary of the evidence for you..
Although no single food can cause or prevent cancer, there are dietary pattens and habits that can help to reduce your risk of certain cancers.
1️⃣ Include sources of fibre, 🍠 such as wholegrains 🌾 fruits 🍓veg 🥦 and legumes. Consuming 30g of fibre a day and having sunlight exposure has been shown to have a protective effect against colorectal cancers.
2️⃣Despite common myths about dairy and cancer, the evidence suggests that dairy is protective against colorectal cancer and may also have a protective effect against premenopausal breast cancer too. 🧀 This may be due to the high calcium content in dairy products.🥛
3️⃣Consuming a wide variety of plant foods (incl fruits and veggies, nuts, seeds, legumes) may also be protective thanks to the fibre content, antioxidants and phyto-nutrients. 🫑🍓 Non-starchy fruit and vegetables are associated with a decreased risk in certain cancers such as oesophagus, breast and lung cancer.
4️⃣Be alcohol aware 🍷
Excessive alcohol consumption is linked to increased risk of certain cancers. Being mindful of your intake, sticking to the suggested limit of 14 units of alcohol and having some alcohol free days each week can help.
5️⃣Processed meats 🌭can contain potentially carcinogenic N-nitroso compounds and heterocyclic amines formed from high cooking temperatures. These and other components of processed meats may promote tumours forming.
If you or a loved one is diagnosed with cancer, it is NOT your fault. Diet and lifestyle can influence risk, but cancer formation is due to a variety of processes. Your long-term dietary habits will have a greater impact on your cancer risk than individual meals, so aim to focus on a diet rich in fibre, fruits and vegetables rather than feeling guilty about having a "fun" meal or something to drink.
