Reduce your cancer risk through good nutrition

August 6, 2024

Step into a world where your daily food choices become your strongest ally in reducing cancer risk and promoting lifelong health. Jenous Manesh, a dietitian with 16 years of experience, will share her profound insights on harnessing the power of nutrition to support a healthier future.

Jenous has a remarkable track record in helping individuals achieve their health goals by focusing on the root causes of disease and promoting sustainable lifestyle changes. With her guidance, you’ll discover how the right nutritional choices can profoundly impact your overall well-being.

Read about this class:

Maintaining good nutrition plays a crucial role in lowering the risk of cancer. Registered dietitian Jenous Manesh led a discussion on how diet impacts cancer prevention, highlighting key dietary choices that can support the body’s natural defense mechanisms against carcinogens.

The Link Between Diet, Obesity, and Cancer

Obesity and inflammation are significant risk factors for cancer, with approximately 40% of cancers linked to excess weight. The modern American diet, high in red meat, sugar, and processed carbohydrates, contributes to chronic inflammation, which can trigger cellular damage and increase cancer risk. Conversely, a diet rich in whole foods, healthy fats, and fiber helps regulate inflammation and reduce susceptibility to cancer.

The Power of an Anti-Inflammatory Diet

An anti-inflammatory diet emphasizes whole, nutrient-dense foods that support optimal cellular function. Manesh recommends the Mediterranean diet, which consists of:

  • Fruits and vegetables rich in antioxidants and polyphenols
  • Whole grains like quinoa, barley, and wild rice
  • Healthy fats from olive oil, avocado, and nuts
  • Lean proteins such as fish, poultry, and plant-based sources like lentils and beans
  • Minimal red meat and processed foods to lower inflammation

The Role of Carbohydrates and Fats

Refined carbohydrates, including white bread, sugary foods, and processed grains, spike blood sugar levels and contribute to chronic inflammation. Choosing whole grains provides fiber, which supports gut health and helps regulate metabolism.

Fats also play a role in cancer prevention. While omega-6 fatty acids, found in processed oils like soybean and corn oil, can increase inflammation, omega-3 fatty acids help counteract these effects. Good sources of omega-3s include:

  • Wild-caught salmon, anchovies, and sardines
  • Chia seeds, flaxseeds, and walnuts
  • Algae-based omega-3 supplements for plant-based diets

When cooking, Manesh suggests using avocado oil and olive oil while avoiding inflammatory oils such as canola, grapeseed, and vegetable oils.

Reducing Processed and Red Meat Intake

Processed meats, such as deli meats, bacon, and beef jerky, contain nitrates that have been linked to increased cancer risk. Red meat consumption should also be minimized due to its high saturated fat content, which promotes inflammation. Opting for organic, grass-fed meats or replacing some meals with plant-based proteins can provide health benefits.

The Importance of Fruits, Vegetables, and Antioxidants

A diet rich in fruits and vegetables provides essential antioxidants that combat oxidative stress and support immune function. Manesh recommends consuming at least five to seven cups of vegetables per day and including a variety of colorful produce to maximize nutrient intake.

However, pesticides in conventionally grown produce can introduce toxins into the body. Choosing organic options or thoroughly washing fruits and vegetables with an organic wash can help reduce pesticide exposure.

The Role of Herbs and Spices

Certain herbs and spices have anti-inflammatory properties and may aid in cancer prevention. Turmeric, black pepper, cayenne, oregano, and other spices can be incorporated into meals to enhance both flavor and health benefits.

Evaluating Common Dietary Questions

During the discussion, Manesh addressed several common nutrition concerns:

  • Coconut Oil: While it has been popularized as a health food, coconut oil is high in saturated fat. Using it in moderation, particularly for baking, is fine, but for everyday cooking, olive oil and avocado oil are preferable.
  • Tallow and Lard: Traditional animal fats have gained popularity, but they can contribute to excess saturated fat intake. Grass-fed sources are preferable, but omega-3-rich oils remain the best option.
  • Dairy: While dairy is not directly linked to cancer, excessive consumption can contribute to inflammation. Manesh advises moderate intake and suggests plant-based alternatives for those with digestive sensitivities.
  • Coffee: Research is mixed, but moderate coffee consumption (about one cup per day) does not appear to be harmful. The key is to avoid unhealthy additives like artificial creamers and sweeteners.
  • Raw vs. Cooked Vegetables: Cooking methods matter. Overcooking vegetables can diminish nutrient content, so steaming, roasting, or lightly sautéing while preserving color is ideal.
  • Legumes and Lectins: Some individuals experience digestive discomfort with legumes, but they are generally high in fiber and beneficial. Adzuki beans, in particular, are easier to digest.

Additional Cancer Prevention Strategies

Beyond diet, several lifestyle factors contribute to cancer risk reduction:

  • Exercise: Engaging in cardiovascular and strength training activities at least three to four times per week supports overall health.
  • Stress Management: Chronic stress impacts immune function and inflammation levels.
  • Adequate Sleep: Proper rest helps the body repair and regulate essential functions.
  • Social Connection: Studies suggest that maintaining relationships and social networks contributes to overall well-being and may reduce cancer risk.

Final Takeaways

A cancer-preventive diet is rooted in whole, nutrient-dense foods that minimize inflammation and support the body’s natural defenses. Making gradual shifts towards a Mediterranean-style diet, reducing processed foods, and prioritizing fresh, organic ingredients can make a significant difference in long-term health.

This discussion underscores the power of nutrition in cancer prevention—one meal at a time.

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