Cancer is a major public health concern in the Philippines. According to the Philippine Statistics Authority, cancer ranked 2nd among the top 10 leading causes of death in the country in 2019. Cancer is a constellation of diseases caused by an abnormal growth of cells that may multiply in a certain part or throughout the body which causes disruptions in normal bodily functions that when left untreated, may lead to death.
Although there were advances in detecting and treating certain kinds of cancer, prevention is still the best choice than facing the burden of expenses in treating the disease. Proper nutrition and healthy lifestyle play a key role in reducing the risk factors in getting cancers.
Recognizing the importance of reducing cancer risk, listed below are some tips to help in cancer prevention.
Maintain or achieve a healthy weight
Overweight and obesity is a condition where there is excessive accumulation of body fat that exceeds the normal range of body mass index (BMI) of an individual. Having such condition is associated with an increased risk for several kinds of cancer. In general, excess weight can be reduced through physical activity such as exercise and proper diet, however, there are other factors linked to having the said condition such as hereditary, psychological, hormonal imbalances, and pre-existing diseases such as diabetes, polycystic ovary syndrome and hypothyroidism that needs to be evaluatted by a healthcare professional to properly address the problem.
For an average adult it is recommend having at least 150– 300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of both throughout the week. Physical activity with moderate intensity such brisk walking, doing house chores, casual bicycling, and vigorous intensity such as running, jumping rope, aerobic dancing and other rigorous exercise improves overall health. Aerobic activities involve repeated sequences of light-to-moderate intensity activities for extended periods of time.
Have enough sleep
Sleeping for 7-9 hours daily helps the body to recover from whole-day activities as well in maintaining normal functioning. Although not a direct risk for cancer, sleep deprivation limits the body to recover, causing the body’s resistance to diseases to weaken, as well disrupt normal hormone function which may signal the body to overeat when awake late at night.
Limit added sugars and solid fats
Sweeteners, fats, and oils may enhance the palatability of foods such as processed snacks and beverages, however it provides a lot of calories with few nutrients. Regular consumption of such foods results in calories that add up fast, which then may lead to weight gain, and leave little room for more healthful, cancer-preventive foods.
Include vegetables, fruits and whole grains
Whole grains and other fibrous fruits and vegetables contain dietary fiber that is linked to lower risk of developing cancer in the digestive system. In addition, fruits and vegetables are packed with essential nutrients that are necessary for the body’s normal functioning and phytochemicals which acts as antioxidant, a substance that prevents cellular damage caused by free radicals which are by-product of normal cell function and interaction with radiation, pollution and cigarette smoke.
Moderate consumption of red and processed meats
Some studies suggest a link between colon and other types of cancer and red meat intake. This is especially true for processed meats such as ham, bacon, and hot dogs. If you eat these foods, choose them in moderation. Enjoy a small portion of meat and fill the rest of your plate with vegetables, fruits and whole grains.
Include plant-based proteins
While animal meat has higher biologic value than plant-based protein, animal meat also contains fat, overconsumption of which is linked to certain forms of cancer. Beans and lentils are alternative sources of protein, which also contains dietary fiber, iron, potassium and other necessary nutrients. Other nutrient-dense plant-based proteins include tofu and tempeh. Eating more plant protein than animal protein is associated with a lower risk of many types of cancers.
Avoid or limit alcohol
Alcohol consumption is a major modifiable risk factor for cancer. Even a moderate amount of alcohol may increase therisk of some types of cancer. If you are of legal drinking age and choose to drink, limit alcoholic beverages to no more than one drink per day for women and no more than two drinks per day for men.
Choose nutrients from whole foods than supplements
Despite the rising trend of food supplements that claims to invigorate one’s health, not enough scientific research confirm such claims. Instead, it is best to have a balanced and varied diet incorporating foods from all food groups in the proper proportions. Whole food contains concoction of nutrients such as carbohydrates, protein, fat, vitamins and minerals that stimulates the activity of digestive system while synthetic supplements have minimal interaction thus most of its content are not absorbed and left excreted.
Follow the 10 Kumainments and Pinggang Pinoy
For a simpler and easy to remember guide for good nutrition, the 10 Kumainments which is a popularized version of Nutritional Guidelines for the Filipinos can be used. 10 Kumainments is developed by the National Nutrition Council which contains messages that aims to improve eating habits and behaviors to prevent diet-related non-communicable diseases such as cancer, diabetes and cardiovascular disease.
On the other hand, Pinggang Pinoy is a an easy-to-understand food guide developed by the Food and Nutrition Research Institute of DOST that uses a familiar food plate model to convey the right food group proportions on a per-meal basis. This will help in acquiring healthy eating habits needed to attain optimum nutrition.
Through healthy lifestyle and proper nutrition, we can keep the threat of cancer at bay. (FEPBacena)
Sources:
Philippine Statistics Authority Registered Deaths in the Philippines, 2019
https://psa.gov.ph/vital-statistics
American Academy of Nutrition and Dietetics, 7 Cancer Prevention Tips for Your Diet
World Health Organization, Cancer: Carcinogenicity of the consumption of red meat and processed meat
National Nutrition Council, 10 Kumainments
https://www.nnc.gov.ph/%20index.php?option=com_content&view=article&layout=edit&id=195
FNRI-DOST, Pinggang Pinoy "Healthy food plate for Filipino adults"
