Preventing Cancer Naturally with Nutrition and Exercise
By Michelle Hessberger, ND T
o better prevent cancer occurrence or recurrence, the underlying causes of cancer such as DNA mutations and cellular metabolic dysfunction must be addressed. Thankfully, our body con- tains DNA repair enzymes and metabolic pathways to correct defects before they get out of control, or utilizes programmed cell death (apoptosis) for when cells become too abnormal for repair. Current estimates state up to 90% of cancers worldwide are due to environmental factors and could be preventable given the right dietary and lifestyle interventions. The predominant en- vironmental factors that increase incidence of cancer are smoking, poor diet (fried foods, red meat), alcohol ingestion, sun exposure, environmental pollutants, infec- tions, stress, obesity and physical inactivity. In order for our inherent repair mecha- nisms to work optimally, they require healthy dietary, lifestyle, and nutritional interventions.
Eating a Whole Foods Diet Eating whole, clean, organic foods
limit carcinogen and toxin intake and help cellular metabolism function properly by providing key nutrients for cell structure and repair. Diets rich in vegetables, fruits, legumes, and green tea consistently protect against DNA damage and limit cancer occurrence. The main goals are to ingest these nutrient dense, clean, whole foods to improve detoxifi cation of cancer-causing constituents before cancer can be created in the body, as well as starve out any cancer cells currently in the body.
Mathematical models found diets con- taining > 600 g/d (1.32 lb) of non-starchy vegetables and fruits, > 25 g/d of fi ber and < 2 g/d sodium were optimal for cancer prevention. With Otto Warburg’s discovery that cancer cells predominantly use fermen- tation for energy, many dietary interven- tions that reduce sugars and carbohydrates
can successfully starve out cancer cells. Hence, periodic ketogenic diets (>75% fat, <20% protein, <5% carbohydrate) not only show promise in reducing cancer growth in hard to treat cancers, but can be used preventatively as well. Performing periodic fasting, or periodic calorie restriction, is also benefi cial in cancer prevention. It’s also important to limit salt intake, especially in combination with nitrates (deli meats, hot dogs), as they both can increase the risk of stomach cancer. Cruciferous vegetables like broccoli, on the other hand, contain chemoprotective polyphenols which protect against reactive oxygen species and im- prove detoxifi cation, thereby limiting toxin exposure and DNA damage.
Regular Exercise & Healthy Weight Maintenance
Since most cancers are diagnosed from
age 45-84, it’s relevant and effective for adults of all ages to work on cancer preven- tion regularly. It’s very easy to fall prey to poor lifestyle habits as an adult and neglect exercise, but it’s imperative to realize that obesity and being sedentary are common environmental risk factors found in cancer. Studies show exercise and a healthy weight are especially benefi cial in preventing breast and colon cancer. Exercise enhances blood fl ow to tissues for healing, stimulates anti-infl ammatory pathways, and promotes growth of new mitochondria, which are re- sponsible for creating energy in the cell and can trigger apoptosis in severely damaged cells. It’s important to note that both being sedentary and overtraining to the point of exhaustion can reduce immune function, so moderation is key to immune improvement.
Vitamin & Mineral Supplementation Cellular detoxifi cation and repair
mechanisms require vitamins and minerals for functionality and improving levels of
18 Natural Nutmeg - October 2018
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