Cancer Risk Revealed: Combatting Carcinogens with 12 Expert Tips

Cancer is a complex disease that can be influenced by many factors, including genetics, lifestyle, and environmental exposure. Some foods and drinks can increase the risk of certain types of cancer by introducing harmful substances or promoting inflammation in the body. 

Table of Contents

Five dietary principles for cancer prevention

According to the World Health Organization (WHO), about 30% of cancer deaths can be prevented by avoiding exposure to risk factors, such as tobacco, alcohol, and unhealthy diet. Here are some dietary principles that can help you lower your cancer risk:

  1. Create a balanced menu. Choose a variety of foods from different food groups, such as whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats, fish, eggs, and dairy products. Avoid processed foods that are high in salt, sugar, fat, and additives. A balanced diet can provide you with essential nutrients and antioxidants that can protect your cells from damage and inflammation.
  2. Consume ample vegetables and fruits to prevent various cancers. Vegetables and fruits are rich in phytochemicals, which are natural compounds that have anti-cancer properties. They can modulate the activity of enzymes, hormones, and genes that are involved in cancer development. They can also help detoxify carcinogens and enhance the immune system. Aim for at least five servings of vegetables and fruits per day, and choose different colors to get a variety of phytochemicals.
  3. Adopt a low-salt diet to reduce the absorption of carcinogens. Salt can increase the risk of stomach cancer by damaging the lining of the stomach and facilitating the growth of Helicobacter pylori, a bacterium that causes chronic gastritis and ulcers. Salt can also increase the absorption of nitrites and nitrates, which are preservatives found in processed meats and can form carcinogenic nitrosamines in the stomach. Limit your salt intake to less than 5 grams per day, and avoid foods that are high in salt, such as pickles, sauces, snacks, and fast foods.
  4. Avoid consuming burnt foods, as benzopyrene from charred meat can spread throughout. When meat is cooked at high temperatures or over an open flame, it can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are carcinogens that can damage DNA and cause mutations. HCAs and PAHs can also be found in smoked fish and cheese. To reduce your exposure to these compounds, avoid charring or burning your meat, trim off any visible fat or skin before cooking, marinate your meat with herbs and spices that have antioxidant effects, and use lower temperatures or shorter cooking times.
  5. Reduce the intake of red and processed meats; daily consumption increases the risk of colon cancer. Red meat (such as beef, pork, lamb) and processed meat (such as bacon, sausage, ham) are associated with an increased risk of colorectal cancer. This may be due to the presence of heme iron, which can promote oxidative stress and inflammation in the colon. Processed meat may also contain nitrites and nitrates that can form nitrosamines in the gut. The WHO recommends limiting red meat intake to less than 500 grams per week, and avoiding processed meat as much as possible.

Seven lifestyle principles for cancer prevention

Besides diet, other lifestyle factors can also affect your cancer risk. Here are some lifestyle principles that can help you prevent or reduce your cancer risk:

  1. Maintain regular eating and bowel habits. Eating at regular intervals can help regulate your blood sugar levels and prevent insulin resistance, which is a condition that can increase inflammation and cancer growth. Having regular bowel movements can also help eliminate toxins and waste products from your body and prevent constipation, which can increase the risk of colorectal cancer.
  2. Exercise for at least thirty minutes daily. Physical activity can help you maintain a healthy weight, improve your metabolism, lower your blood pressure, and enhance your immune system. Exercise can also reduce the levels of hormones, such as estrogen and insulin, that can stimulate cancer growth. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, and include some strength training exercises to build muscle mass.
  3. Maintain a healthy body weight. Being overweight or obese can increase the risk of various cancers, such as breast, endometrial, colorectal, esophageal, pancreatic, and kidney cancer. This may be due to the excess fat tissue that can produce hormones and inflammatory factors that can promote cancer development. To achieve a healthy body weight, balance your energy intake and expenditure, and avoid crash diets or extreme weight fluctuations.
  4. Unconditionally stay away from tobacco. Tobacco is one of the most well-known and preventable causes of cancer. Tobacco smoke contains more than 7,000 chemicals, of which at least 70 are known carcinogens. Tobacco use can cause cancer in many organs, such as the lung, mouth, throat, larynx, esophagus, stomach, pancreas, liver, kidney, bladder, cervix, and blood. Tobacco use can also increase the risk of other diseases, such as cardiovascular disease, chronic obstructive pulmonary disease (COPD), and diabetes. The best way to prevent tobacco-related cancers is to quit smoking or using any form of tobacco products.
  5. Abstain from alcohol entirely. Alcohol is another major cause of cancer that can be avoided. Alcohol can increase the risk of cancer in several ways: it can damage the DNA and interfere with DNA repair; it can increase the levels of estrogen and other hormones that can stimulate cancer growth; it can act as a solvent for other carcinogens; and it can impair the liver function and cause cirrhosis. Alcohol can increase the risk of cancer in the mouth, throat, esophagus, liver, breast, colon, and rectum. The more alcohol you drink, the higher your risk. Therefore, the best way to prevent alcohol-related cancers is to abstain from alcohol entirely or limit your intake to no more than one drink per day for women and two drinks per day for men.
  6. Consider vaccinations for hepatitis B and cervical cancer. Some viruses can cause chronic infections that can lead to cancer. For example, hepatitis B virus (HBV) can cause liver cancer, and human papillomavirus (HPV) can cause cervical cancer. Vaccination is an effective way to prevent these infections and reduce the risk of cancer. The HBV vaccine is recommended for all infants and children up to 18 years old, as well as adults who are at high risk of exposure. The HPV vaccine is recommended for girls and boys aged 11 to 12 years old, as well as women up to 26 years old and men up to 21 years old who have not been vaccinated before.
  7. Regularly undergo screenings for early detection. Early detection of cancer can improve the chances of survival and reduce the need for aggressive treatments. Screening tests can help detect cancer before symptoms appear or when it is still at an early stage. Some common screening tests include: mammography for breast cancer; Pap smear and HPV test for cervical cancer; colonoscopy or fecal occult blood test (FOBT) for colorectal cancer; low-dose computed tomography (LDCT) for lung cancer; prostate-specific antigen (PSA) test for prostate cancer; and skin examination for skin cancer. Talk to your doctor about which screening tests are suitable for you based on your age, gender, family history, and personal risk factors.

The one ingredient that makes your stomach more vulnerable to carcinogens

Many people enjoy spicy food, but did you know that some spices can actually harm your stomach and increase your risk of developing stomach cancer? According to a study published in the journal Carcinogenesis, capsaicin, the compound that gives chili peppers their heat, can damage the lining of the stomach and make it more susceptible to carcinogens, such as nitrosamines and Helicobacter pylori bacteria.

Capsaicin can cause inflammation, oxidative stress, and DNA damage in the gastric mucosa, which can lead to the formation of precancerous lesions. The study also found that capsaicin can interfere with the protective effects of antioxidants, such as vitamin C and E, and reduce the activity of enzymes that detoxify carcinogens. Moreover, capsaicin can stimulate the secretion of gastric acid, which can worsen the symptoms of gastritis and ulcers.

However, this does not mean that you have to avoid spicy food altogether. The researchers noted that the effects of capsaicin depend on the dose, frequency, and duration of exposure. They suggested that moderate consumption of chili peppers may not pose a significant risk for healthy individuals, but those who have a history of gastric disorders or a family history of stomach cancer should be more cautious. They also recommended that people who eat spicy food regularly should consume more fruits and vegetables that are rich in antioxidants and fiber, drink plenty of water, and avoid smoking and drinking alcohol.

Conclusion

Stomach cancer is one of the most common and deadly types of cancer worldwide. It is influenced by many factors, such as genetics, diet, lifestyle, and infection. In this article, we have discussed some of the dietary and lifestyle principles that can help prevent stomach cancer, as well as the one ingredient that can make your stomach more vulnerable to carcinogens: capsaicin. We hope that this information will help you make informed choices about your health and well-being.

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