TAG | Cancer Prevention
Despite a recent headline touting heavy drinking as a life extender, don’t look for any doctors or health researchers to recommend even a few extra drinks for a longer life.
A new study published in Alcoholism: Clinical and Experimental Research looked at levels of alcohol consumption and 20-year mortality among adults between the ages of 55 and 65 at the start of the study and found that moderate drinkers had lower mortality risks compared to abstainers and heavy drinkers. This result is similar to other studies in showing a possible protective effect from moderate drinking.
Underscore moderate drinking.
But let’s also be clear about what research on alcohol and cancer shows. Alcohol is a cause of the following cancers:
*Mouth, pharynx, larynx
*Esophagus
*Breast
*Colorectal (convincing for men, probable for women)
*Liver (probable)
Based on that research and the potential heart-health benefits observed with MODERATE consumption, the AICR expert panel states: “If alcoholic drinks are consumed, limit consumption to no more than two drinks a day for men and one drink a day for women.”
The best advice for cancer prevention: Don’t drink.
The best advice for overall health: Don’t start drinking if you don’t already – but if you do, limit yourself according to our recommendation.
The aforementioned headline was based on the finding that heavy drinkers had a 45% increased mortality risk, while abstainers had a 51% increased risk compared to moderate drinkers. That’s hardly an endorsement of heavy drinking.
Some important caveats of this study:
1. Subjects were between 55 and 65 years of age. The authors note the possibility that when studying alcohol-mortality relationship in older adults, there may be a bias in that the most vulnerable individuals may die before reaching older age.
2. The abstainers were not lifetime abstainers. It is possible that those who have never consumed alcohol would show a different result.
3. Alcohol consumption was determined at the beginning of the study only and according to the authors it is likely that consumption declined over time.
4. Moderate consumption was defined as 1 to < 3 drinks per day and heavy consumption as 3 or more drinks per day
The authors note that some studies have found that moderate alcohol consumption may increase risk of falls in older adults.
For more information on alcohol and cancer risk read our brochure The Facts about Alcohol
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From Cabbage to Garlic: Veggie and Fruit Variety May Prevent Lung Cancer
0 Comments | Posted by Mya in Diet
For smokers, there is no question that quitting smoking is the most important way to reduce the risk of getting lung cancer. (Smoking accounts for about 90 percent of lung cancer cases.) But a large new study suggests that eating a variety of fruits and vegetables may help prevent the disease, especially for smokers.
The study was published in Cancer Epidemiology, Biomarkers & Prevention; go here to read the abstract.
In the study, researchers used data from the European Prospective Investigation into Cancer and Nutrition (EPIC), a study of about half a million participants in 10 European countries. The scientists separated participants by categories depending upon how many of 14 fruits and 26 vegetables they had eaten in a two-week period. Those in the top category ate between 23 and 40 different types of fruits and vegetables; those in the lowest category ate less than 10 different types.
After following participants for an average of almost 9 years, the study found that – regardless of the amount – increasing variety of fruits and vegetables was linked with reduced risk of lung cancer, especially for smokers. Consuming the greatest mix of vegetables reduced the risk of lung cancer 27 percent among current smokers. And smokers who ate the greatest variety of fruits and veggies were significantly less likely to get squamous cell lung cancer, a common type of lung cancer.
Because each fruit and vegetable contains a unique set of bioactive compounds, the study authors note that consuming a wide variety as well as the recommended amounts makes sense for health benefits.
Previous research has suggested the quantity of fruits and vegetables may also play a role in reducing lung cancer risk. AICR’s expert report found that diets high in fruit and foods containing carotenoids probably lower the risk of lung cancer. Carotenoids, often yellow or orange-colored, are found in many fruits and vegetables, such as carrots, sweet potatoes, and broccoli.
For those who want strategies on adding different fruits and veggies to your meals, visit AICR’s Test Kitchen.
For anyone who needs help quitting smoking, the National Cancer Institute has a site that may help.
Back to school routines and the cooler autumn season might inspire you to new habits and lifestyle changes to get on a healthier track.
One change worth considering is to pack your lunch for school or work rather than grabbing fast food. The quick or drive-through lunch will probably be full of “calorie-dense” foods – meaning, you’ll get smaller quantities, but higher calories, sugar and fat.
That all adds up to a higher risk of overweight and obesity, which ups risk for several cancers.
So, let’s do a healthy lunch!
For more variety in your lunch, purchase a freezer pack, or freeze water bottles, to keep things cold.
Three To-Go Lunches:
1. Mixed salad greens, walnuts, chickpeas, diced apple, craisins and vinaigrette tossed together. Add whole grain crispbread, yogurt and a piece of fresh fruit.
2. Whole wheat pita – when ready to eat, stuff with sliced cucumber, bell pepper, low-fat cheese and tuna from a packet. Add grapes and lightly salted whole grain tortilla chips
3. Make a hearty sandwich with whole-grain bread, avocado slices, hummus, tomato and roasted red pepper. Add Greek yogurt with a portion of fruit – frozen or canned in juice.
These quick and balanced lunches, with powerful, cancer-fighting foods, will keep you energized throughout the afternoon without loads of fat, sugar and salt.
Check out our New American Plate and Homemade for Health brochures for more ideas.
What are your favorite on-the-go lunches?
Research shows that eating whole-grain foods may promote healthier weight and lower diabetes risk, and now scientists are studying whether these foods also protect against cancers of the colon and rectum.
A new study, just published in the British Journal of Cancer, found that consumption of whole-grain products may protect against these cancers – but maybe not for everyone.
The researchers used data from the Danish Diet, Cancer and Health cohort study (part of the EPIC* study) that followed over 26,000 men and 29,000 women for about 10 years. They looked at people’s total whole grain consumption as well as specific products: whole-grain rye products, whole-grain bread (mostly wheat) and oatmeal.
Their findings: Higher intake of total whole-grain products was associated with a 15% lower risk of colon cancer among men. They also saw a tendency towards lower risk of rectal cancer among men.
Researchers did not find any associations of risk of colon or rectal cancer with consumption of whole-grain products among women.
Some possible reasons why they found an association for men but not women include:
1. Not enough variation in intake of whole grain products amount the women – to show effect there has to be a large difference between the highest and lowest intakes.
2. There were fewer colon and rectal cancer in women than in men, so there may not have been large enough numbers to be statistically significant.
3. The protective effect of whole-grain products may be stronger for men than it is for women.
Other studies have shown mixed results of protection from whole-grain foods against colorectal cancer, so this study adds more valuable data to this question. But there are plenty of reasons to choose whole-grain foods over more processed grains – including fiber, vitamins B and E, selenium, magnesium, antioxidants and other phytochemicals, all which contribute to overall health.
And, AICR’s expert report found that foods containing dietary fiber probably protect against colorectal cancer. As part of a healthy diet, along with plenty of other fiber containing foods such as vegetables and fruits, whole grains do play an important role in cancer protection for men and women.
Go to the AICR Test Kitchen for delicious recipes with whole grains and take a look at our New American Plate: Beans and Whole Grains brochure.
*EPIC (European Prospective Investigation into Cancer and Nutrition) was designed to investigate the relationships between diet, nutritional status, lifestyle and environmental factors and the incidence of cancer and other chronic diseases. EPIC is a large study of diet and health having recruited over half a million (520,000) people in ten European countries: Denmark, France, Germany, Greece, Italy, The Netherlands, Norway, Spain, Sweden and the United Kingdom.
Are you packing your bags for that last trip before Labor Day and flying to your destination? If so, consider giving a little thought to your food choices en route and your selections can give you the energizing start you want for your final summer fling. Choose cancer-fighting foods but also watch calories to help your efforts to stay at a healthy weight.
Start with breakfast:
Avoid: Cinnamon rolls. While they may smell enticing, the “classic” version has almost 900 calories – at least half of what most women need in a day. The multi-bun packs have thousands of calories.
Choose: Honey Whole Wheat Bagel with Peanut Butter or Egg. If it’s huge, eat half and spread the p.b. yourself. ½ bagel with 1 Tbsp. peanut butter or 1 egg = 250 calories (approx).
Add: 1 cup orange juice and coffee and skim milk.
All this for 500 calories or less – protein, dairy, fruit and a little whole grain, no added sugar.
On the Plane:
Avoid: Sugary beverages – calories and no vitamins, minerals or fiber.
Choose: Club soda with lime; Mix juice half and half with club soda. You’ll get the refreshing sensation of carbonation with none or half the calories. A good thing since your activity level is pretty low.
Add: If you are really hungry, the ½ oz of peanuts or pretzels may be just the thing, but if you’re not hungry, save them for later.
For less than 200 calories – water, maybe a little 100% juice and small snack.
For Lunch – in the airport or to take along:
Avoid: The fast food value meal. (What did you think I’d say?)
Choose: You may find places that have pre-made salads and sandwiches. Fortunately most will have food labels. Look for a lunch of about 500-600 calories that contains some vegetables, a protein source and whole grain (not always possible).
Salads – these should contain actual greens and vegetables. Limit fried toppings, cheese and salad dressings – 2 Tbsp of dressing should be plenty.
Deli sandwiches – look for vegetarian options or tuna salad so you can avoid the processed meat linked to colon cancer.
Fast food – choose the small burger or the snack wraps.
In all cases choose water, milk or unsweetened tea for the beverage.
In general think New American Plate – 2/3 or more of your plant contains vegetables, fruits or whole grain and 1/3 or less has animal products.
What are your airport healthy eating strategies?
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What You Can Learn in College: How to Eat for Cancer Prevention
0 Comments | Posted by Alice RD in Diet
Cancer prevention is probably not a student’s highest priority as they move into residence halls, choose classes and establish a new social life. But it’s actually a great time to develop eating habits that will last a lifetime for lowering risk for cancer and other chronic diseases.
We offer five ways to stay lean in our recent press release about the freshman fifteen.
Here are three more ways to stay on top of college life with healthy eating habits:
1. Be picky. If you find yourself grabbing cookies or dessert at every meal, take a deep breath and consider which are your very favorite 2 or 3 sweets. Choose the days you actually have time to savor those sweets and enjoy every bite of a small to moderate portion size.
2. Know Yourself – Avoid comparisons. Your roommate’s metabolism may be very different from yours. Just because he or she appears to be able to eat large portions and not gain an ounce, that may not be true for you. (It may not actually be true for your roommate in the long run either.)
3.Surround yourself with friends who support healthy choices. It’s easier to stay motivated to eat well and stay physically active if you are with others committed to healthy choices.
Fueled with good food and energized with exercise, you’re well on your way to success in college – and beyond.
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Toss Up Some Healthy Whole Grains
0 Comments | Posted by Cathy in Diet, Nutrition and Recipes
Ever tried whole-wheat pasta? Today’s Health-e-Recipe for Confetti Macaroni and Bean Salad is a great opportunity.
Now carried by most grocery stores, all or part whole-wheat pastas give you more health benefits than plain white pastas. The texture and taste of whole-wheat pasta is different from regular pasta, so try out various brands.
Since Americans eat a lot of pasta, choosing the whole-wheat kind can help you get the 3 daily servings of whole grains recommended for good health. Whole grains such as whole wheat have more dietary fiber to keep your digestive system working well and to add a few more cancer-fighting phytochemicals, vitamins and minerals to your diet. If you are gluten-intolerant, try substituting 3 cups of cooked barley, bulgur or brown rice for the pasta. Also whole grains, they blend beautifully with the other ingredients in this recipe.
You can find more recipes for healthy whole grains from AICR’s Test Kitchen. Or get a free download of the newly updated Beans and Whole Grains brochure from AICR’s New American Plate series. Click here to subscribe to our weekly Health-e-Recipe.
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Can Consumer Genetic Tests Predict Your Cancer Risk?
0 Comments | Posted by Alice RD in Diet
Anyone can plunk down a few hundred dollars now and get a “personalized DNA test.” By knowing your risk for certain cancers, diabetes or other health conditions, say these companies, you can change your diet and exercise habits or your medical check-up schedule to help prevent these diseases.
Personalized medicine is the new buzzword and having your own DNA analyzed seems like it could be a good idea.
However, an investigation by the US GAO (Government Accountability Office) found misleading test results, deceptive marketing and questionable practices. The GAO had found similar results in 2006, but repeated the investigation this year because companies were being touted as more reputable in the past few years.
What they did:
The GAO sent samples from five donors to four companies – each donor sent two samples, one with accurate information and one with different information about age, race or ethnicity. Costs ranged from $299 to $999 per test.
What they found:
1. Results varied from company to company: for example one man’s results from the 4 companies showed very different levels of risk for prostate cancer. Two companies reported average risk, one above average and one below average.
2. Results conflicted with actual medical conditions. One donor had type 2 diabetes, but three companies indicated he had an average risk for developing the disease.
3. Some companies were unable to provide African American and Asian donors with results although that limitation had not been disclosed.
4. Follow up consultations provided only general information – not the expert advice promised.
Genetics experts say these results confirm that personalized direct-to-consumer genetic testing is not yet ready for prime time.
You don’t have to wait for a genetic test to know that everyday choices you make now can reduce your risk for many cancers and other chronic disease. Maintain a healthy weight, eat a plant-based diet and exercise at least 30 minutes every day.
To learn more about genes, diet, health and disease, read “A Closer Look at Nutrigenomics: How Nutrients and Genes Interact.”
You can read the report here and hear clips of some claims made by company representatives.
Getting to, and staying, a healthy weight is one of the most important ways to prevent cancer but the quest to lose weight is not easy. Take, for example, the recent findings of a survey from a British company.
British women last an average of only 19 days on a diet. And with about three diet 
attempts yearly, dieting costs add up to more than $39,300 (£25,233) over the course of a lifetime.
The Engage Mutual survey of 3,000 women showed that cost of dieting includes gym memberships, health magazines, and exercise clothes. But by far, food accounts for the heft of the diet bill: Over the course of the 19-day diet, women spend an extra $67 (£43) on food, and $42 (£27) on branded slimming foods.
The top temptations that led to women breaking their diet were chocolate, crisps, wine and pizza.
Losing weight and staying at a healthy weight is all about making lifestyle changes that last. For help transitioning to a healthier eating pattern, take a look at AICR’s New American Plate, which focuses on portion and proportion.
So for dieters, what are your dieting downfalls? Ice Cream? Pasta? And what is a crisp anyways?
Surf summer’s heat waves with AICR’s Blueberry-Watermelon Freeze, today’s Health-e-Recipe. Watermelon’s red color means it has plenty of lycopene, as do cooked tomatoes and red grapefruit. Lycopene is one phytochemical researchers believe may help discourage prostate cancer.
And blueberries are bursting with anthocyanins, a class of phytochemicals also found in cherries, red grapes and cranberries. AICR grantees have found – y
ou guessed it – these compounds may help protect us from cancer. When you eat combinations of fruits and vegetables, their many kinds of phytochemicals work together to maximize cell protection and help to ward off DNA damage that can lead to cancer. For more delicious summertime recipes using foods that fight cancer, visit AICR’s Test Kitchen. Or, click here to subscribe to our weekly Health-e-Recipe.
