Every February 4, World Cancer Day is celebrated to raise awareness and collective action on reducing the global impact of cancer. How dreadful is cancer? It is the second-leading cause of mortality universally, amounting to 10 million total annual deaths. In low to middle-income countries like the Philippines, 70% of deaths are cancer-related and is continuously rising as time passes by.

Like many other factors, diet and lifestyle influence cancer risk.  For example, obesity gives impact in occurrence of cancer in the esophagus, rectum, pancreas, gallbladder, kidney, endometrium and the common breast and colon cancers. Apparently, the level of hormones that contribute to cell growth such as sex hormones (estrogen and testosterone) and insulin becomes abnormal. Also, some food constituents affect the functionality of our body systems and increase its chance of developing cancer in some particular sites of the body when taken in large amounts.  To be particular, red and processed meat affect the colon and rectum, salted and salt-preserved foods attack the stomach, intake of beta-carotene supplements target the lungs, consumption of more than 1,500 mg calcium daily influence the prostate while physical inactivity strikes endometrium, breast or postmenopausal and colon. 

On the brighter side, several studies have proven the link between regular and adequate fruit and vegetable consumption and reduced cancer risk. Nutrients and phytochemicals present in fruits and vegetables promote antioxidant action limiting oxidative reactions that damage the DNA, boost enzyme reactions that attack carcinogens, and intensifies the immune system to fight against cancer.

If they can, you also can! Following these nutritional guidelines to help you prevent cancer:

• Maintain a normal and healthy body weight. Balance energy intake with physical activity and aim for a BMI of <24.9. Avoid weight gain and increase in waist circumference throughout adulthood.
• Include physical activity in your lifestyle. Adults should engage in moderate to vigorous activity for 30 minutes on most days of the week. As for children and adolescents, engage in moderate to high physical activity for at least 60 minutes for at least five times a week.
• Consume a healthy diet. Follow Nutritional Guidelines for Filipinos or refer to Ten Kumainments. Ensure that you consume five or more servings of fruits and vegetables daily. Limit consumption of red meats and processed meats, and that of high-fat and high in salt food items. Choose whole grain products always.
• Limit consumption of alcoholic beverages. Women should not consume more than 1 drink, whereas men should limit to 2 drinks per day.
• Avoid smoking and use of all tobacco forms.

Understand cancer. Prioritize your health. Raise awareness. Spread the facts. Support cancer patients. Save lives. Stuart Scott once said, “You beat cancer by how you live, why you live and in the manner in which you live”. Together, all our actions matter! (NKSLoyola)

Sources:

American Cancer Society. (2021). Cancer Causes: Carcinogens found in Tobacco Products. Accessed from https://www.cancer.org/cancer/cancer-causes/tobacco-and-cancer/carcinogens-found-in-tobacco-products.html

American Cancer Society. (2021). Cancer Causes: Known and Probable Human Carcinogens. Accessed from https://www.cancer.org/cancer/cancer-causes/general-info/known-and-probable-human-carcinogens.html

Centers for Disease Control and Prevention. (2020). How to Prevent Cancer or Find It Early.

Accessed from https://www.cdc.gov/cancer/dcpc/prevention/index.htm

Union for International Cancer Control. (2021). Official Website of World Cancer Day by UICC. Accessed from https://www.worldcancerday.org/

Whitney, et al. (2009). Understanding Normal and Clinical Nutrition 8^th Edition.  Wadsworth, Cengage Learning