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Friday 16 December 2022

'Nutrients and exercise can reduce cancer risk'

Sharing an article from Diabetes Diet Blog

"Adapted from Nutrients and exercise affect tumour development by Carla Martinez May 27 2022 and
Three pronged approach may reduce cancer risk in the elderly by Nadine Ekert June 7 2022 Medscape

In a Madrid Oncology conference researchers discussed an update on lifestyle factors and cancer.

Diet and lifestyle can have an influence on each of the successive stages that occur in the development of cancer: initiation, promotion and progression.

A deficit of certain nutrients is one of the factors involved in the initiation stage. Various deficiencies affect different parts of cell metabolism adversely. Such nutrients include folate, B12, B6 and B3, Vitamin C, Selenium, Zinc, Magnesium and Vitamin D.

Aflatoxins from foods of vegetable origin are detrimental. The foods include cassava, pepper, corn, millet, rice, sorghum, wheat, sunflower seeds and peanuts, but the effect very much depends on how these foodstuffs are stored.

Added nitrates to foods such as processed meats and sausages because they become nitrosamines which affect cancer development. Natural nitrates in food however do not cause cancer.

Smoking causes 72% of lung cancer and 15% of all cancers. Eating processed meat causes 13% of intestinal cancers and 1.5% of all cancers. The most problematic foods for nitrosamines are cured meat, and smoked meat and fish. Cooking meats also causes polycyclic aromatic hydrocarbons especially chicken.

Various cooking strategies will reduce the formation or dilute the effects of polycyclic aromatic hydrocarbons.

Marinate meal in an acid solution for more than one hour.

Season meats and fish before grilling them. Good spices to use are: pepper, paprika, garlic, onion, ginger, turmeric, cumin, cinnamon, clove, fennel, and star anise.

Cook at a low temperature eg boiling.

Eat meats with lots of brassicas such as broccoli, cabbage, kale, turnip, brussel sprouts and mustard.

Grilled foods contain benzopyrene which can cause a mutation in DNA and thus cause cancer. Brassicas are rich in sulforphane which works on genes that produce glutathione s-transferase which promotes the elimination of benzopyrene.

Other factors that promote cancer include psychological stress, circadian disruption such as shift work, physical inactivity, obesity, hyperglycaemia, hyperinsulinaemia, gut bacteria disruption, and vitamin D deficiency.

The common factor here is increased inflammation. Some nutrients act as anti-inflammatories including the omega 3 oils EPA and DHA. Ginger, green tea, turmeric and broccoli all help too.

Daily rituals determine our health, so think about how you can optimise your routines.

The influence of exercise on cancer has only been studied in the last ten years.

Hypoxia is one of the main triggers of tumour aggression. Exercise has been shown to improve oxygenation and reduce hypoxia. Physical exercise in combination with chemotherapy has been proven to reduce tumour volume and progression. The best exercises in this regard are those that build up lactate in the muscle such as resistance exercise and cycling.

In the DO-HEALTH study, more than 2,000 healthy elderly people over the age of 70, were observed over three years. A combination of high dose vitamin D, omega 3 fatty acids and a simple home training programme reduced the risk of cancer by 61% compared to placebo.

The risk of getting cancer increases as you get older. Apart from not smoking and sun protection, getting appropriate vaccines and screening, there is not that much left to do. As Vitamin D, omega 3 fatty acids and physical exercise are all promising factors in cancer reduction, various combinations of them were tried. Blood pressure, physical performance, cognition, fractures and infections were looked at. They were divided into 8 groups looking at placebo, training only, and then various combinations and single interventions.

Most groups showed no difference from placebo but the combination of vitamin D, omega 3s and training did. The number needed to treat to prevent one cancer over the three years was 53 which is considered pretty good. Researchers thought the outcome was good enough to recommend this to any one over 70 who was looking to improve their health."
Above words taken from here

Do please share your thoughts in the comments section.

Please note that articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan


roentare said...

Exercise is good for health but so hard to make it a ritual

DeniseinVA said...

Articles like these are good to read, thank you :)

Tom said...

...the big C is a scourge.

Bob Bushell said...

Too true Jan.

Elephant's Child said...

Any thing that can reduce the risk of developing cancer is worth trying.

Debbie said...

what a great read with some awesome information!!!

peppylady (Dora) said...

I know cancer been around for ages, but less people made chemicals would reduce the chance of getting cancer.
Coffee is on and stay safe

Teresa said...

Siempre interesante. Intentaré cumplirlo. Feliz fin de semana.

My name is Erika. said...

Interesting read. Thanks for sharing.

happyone said...

Another good reason for my daily walk. :)

William Kendall said...

Thanks for sharing.

aussie aNNie said...

Beautiful reason for walking as we do with our Bella dog

J.P. Alexander said...

Buen consejo te mando un beso.

Angie's Recipes said...

Just done with lifting :-)) Go out for a walk soon!

Elkes Lebensglück said...

A very interesting post, here in the north they eat a lot of smoked meat in soups or as roasts. I don't do that and I'm glad that I eat so many vegetables and also go for a walk or bike ride every day.
I wish you a nice Advent season!
Greeting Elke

Valerie-Jael said...

Sound advice, thanks! Valerie Have a great weekend!

Jo said...

An interesting post.

eileeninmd said...

Great information and post.
I always try to eat healthy and exercise.
Take care, enjoy your weekend!

Maria Rodrigues said...

Hi Jan,
Excellent and very informative post.
Thanks for sharing.
Have a nice weekend

CraveCute said...

Great information! Thank you!

Chatty Crone said...

Food is medicine!

baili said...

Exercise is my favorite part,:)

Thanks for I credibly useful and formative sharing as always.

Latest research details are worth knowing for all of us

Mary Kirkland said...

That all good to know.

Christine said...

Thanks for sharing!

Ananka said...

Exercise is so important! :-D

Thanks for the link on the turmeric, ginger and cinnamon Jan, was a good read :-D

Martha said...

All good stuff to keep us as healthy as possible!

Conniecrafter said...

I do know that I need more exercise, I have a stationary bike I need to use more during those cold winter months.

carol l mckenna said...

Oh wonderful information and beautiful December flowers photos ~ Xo

Wishing you good health, laughter, and love in your days,
A ShutterBug Explores,
aka (A Creative Harbor)