6 Ways to Prevent Cancer
By Dr. Jon Wise
- Exercise: Even a small amount of exercise can offer substantial protection. Men who exercised just once a week lowered prostate cancer risk by 30% (1). Other studies suggest that the more active you are the lower your risk of colon and breast cancers (the biggest killers after lung cancer). One study showed regular physical activity reduced the risk of colon cancer by 25-40% while another showed even a few hours of vigorous activity per week compared to none reduced breast cancers by 30-40% (2). Most physiological experts recommend at least 30 min a day of moderate activity to stay healthy.
- Don’t Smoke and avoid secondhand smoke as well. Smoking causes more than one in four cancers (1). Nonsmokers who worked in a smoking workplace had three times the amount of carcinogens in their urine compared to those working in a smoke-free workplace (4).
- Sleep 7 hours a night: A large 2002 study showed that those who sleep about 7 hours a night were less likely to die of cancer and other causes than those who slept either substantially more or less than that. The reasons are unknown but the statistics seem clear enough.
- Foods to Eat: We are what we eat is the old saying that has been passed down from generations. The problem is we do not really except that analogy most of the time. Just because something is editable does not mean it should be put into our bodies. Food manufactures have placed lots of chemicals, heavy metals, preservatives and fillers into most foods in the store today. This will give greater yield and make more money for that particular company. But it cost us our health over time. Simple stuff like adding fresh fruits and veggies will go a long way to improving our health. Several studies states to add broccoli, cauliflower and cabbage to your diet. This family of veggies contains chemicals that help cells repair DNA, which may help prevent them from becoming cancerous (2). Eat blueberries as they help protect against colon cancers. Drink pomegranate juice as studies show it may inhibit the growth of lung cancer and delay growth of prostate cancers. Seaweed sheets, used to wrap sushi, may protect against skin cancers so try some sushi (2). Dr. Culveyhouse suggests vegetarian types if you worry about raw fish.
- Avoid Fat and Red Meat: A major study of half a million Europeans (4), focused on 13,000 women and found those who ate the diet in saturated fat (over 3.2 ounces a day) were twice as likely to develop breast cancer as those who ate the least (less than 1.4 ounces/day) (4). Saturated fats including full fat dairy products and fatty meats, especially sausage, bacon and most processed meats. The same study found bowel cancer risk a third higher for those who ate more than two small servings (2.86 ounces each) of red meat or processed meats a day compared to those who are less than one serving a week. Red meats included beef, pork, lamb or veal. If we were eating a Paleo style diet full of wild animals, it would be a different study. But many true Vegetarians are still very healthy and they do not consume any form of animal products while limiting grains.
- Take Essential Nutrients/Supplements: Men who took a daily supplement with 200mcg of selenium for 4.5 years cut their prostate cancer risk by 49% and if their initial levels were abnormally low the protection was even greater. Women who took 1000 IU of vitamin D-3 daily lowered risks of all cancers by 42% compared to those taking a placebo over a 4 year study. Vitamin D causes early death of cancer cells. The body makes vitamin D in the sunlight but low light in winter, living in extreme heat climates, dark skin or sunscreen use prevents most people from getting enough so we suggest at least 1000 IU a day in supplements. For most people who are deficient, taking 5,000 IU’s a day until the body is sufficient in Vitamin D might be needed.
Several other leading physiologist state that if we put the right nutrients into our bodies on a daily basis, we should not even have to supplement in the first place. If we preformed the right about of movement or energy expenditure on a daily basis, we would have the physically fit bodies humans should have. So Needless to say, if people could just learn and follow my advice on how to Eat Wise – Move Wise – Think Wise, humans would be in a different situation today. Just a little food for thought!
1. From msbc.com as reported by “8 ways to avoid cancer,” December 2007
2. L. Atkins, “Five ways to avoid cancer,” Nov 14th 2006
3. L. Atkins, Personal Citation
4. The European Prospective Investigation into Cancer and Nutrition.