It is estimated that at least 35% of all cancers have a nutritional connection, and, theoretically, can be prevented. No single food or food substances can protect you against cancer, but the right combination of foods in a predominantly plant- based diet can. Cancer is very common in many Caribbean countries including Anguilla. In Anguilla the common parts of the body most affected cancer are the cervix (mouth of the uterus), prostate and the breast.

How does cancer start?
Cancer starts out as a single damaged cell that begins to divide at an uncontrollable rate. It is not clear what causes the cell damage but several factors may be involved in the growth and spread of the damaged cell which eventually develops into cancer cells. These factors include viruses, chemicals, diet and smoking.

Evidence is mounting that minerals, vitamins and phytochemicals in many plant foods interact to provide extra cancer protection.

Excess weight and cancer
Many studies have shown that excess body mass is associated with increased risk of cancer, particularly of the breast and colon. The heavier you are the higher is your risk of cancer.

Fruits and vegetables
We can decrease our risk of cancer by using lots of fruits and vegetables. The yellow vegetables have been shown to contain a combination of chemicals, such as carotenoids, calcium and selenium, that work together to have a powerful anti-cancer effect.

Many vegetables and fruits are high in fibre which has been shown to decrease your risk of getting certain cancers like cancer of the colon, rectum and breast.

Green leafy vegetables and citrus fruits are also rich in folate which may also help prevent cancer.

Alcohol and tobacco
The disastrous effects of alcohol and tobacco are well established. In addition to the obvious effect of tobacco on lung cancer, there is a strong risk of cancer of the gastrointestinal tract associated with consumption of alcohol and tobacco. The role of alcohol in breast cancer development has recently been advanced.

Processed foods
Foods processed to its refined white state are also harmful as the processing removes vital minerals, vitamins, fibre and the plant phytochemicals that are crucial to cell development.

Foods cooked at high temperatures
Grilling meat, fish or other foods with intense heat over a direct flame results in dropping on the hot fire and yielding flames containing a number of cancer forming chemicals. These chemicals adhere to the surface of foods. These carcinogens may not be harmful when consumed in small quantities and particularly when we eat them with fruits and vegetables that contain protective botanical factors. It is wise to use lower heat methods for most of our cooking methods such as steaming and stewing.

Can eating fish be protective?
Oily fish such as salmon, herring, tuna and mackerel contain oils rich in omega-3 fatty acids which have been shown to be protective against certain cancers. Other good sources of omega-3 fatty acids are berries, mushrooms and Brussels sprouts.

Soy and isoflavone foods
Several studies have shown the benefits of soy protein in individuals at high risk of developing breast and prostate cancer.

Physical activity
There is now convincing evidence that regular physical activity protects against colon cancer and possibly against cancers of the breast and lung. Brisk walking or swimming is ideal activities for individuals in Anguilla.

Conclusion
There is no doubt that there is a connection between cancer and nutrition. It is important that we eat foods that are rich in protective factors so that we can decrease the risk of cancer. Lifestyle factors such as smoking and excessive alcohol are also important in cancer development. There appears to be increasing numbers of individuals in Anguilla being affected with cancer and we should all try to decrease our risk. This involves eating the right foods, adopting healthy lifestyles and also having the established screening tests for common cancers in Anguilla.

Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr. Brett Hodge is an obstetrician/gynaecologist and family doctor who has over twenty years in clinical practice. Dr. Hodge has a medical practice in the Johnson Building in The Valley.

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