A healthy lifestyle can reduce risk for cancer by up to 75 percent, according to an extensive review of all available scientific studies worldwide by the American Institute for Cancer Research (AICR). Such a lifestyle includes eating the right foods, being physically active, not drinking alcohol to excess (one daily drink maximum for women and two for men) and maintaining a healthy body weight.

Of all the lifestyle changes that help deter the development of cancer, weight loss may be particularly important given today’s growing obesity epidemic. “Fat tissue is not just dormant, it’s active metabolic tissue—it secretes inflammatory cytokines, which seem to promote development of cancer,” explains AICR nutrition adviser Karen Collins, RD. Fortunately, eating healthfully and eating to lose weight involve the same principles: going easy on meat and other sources of saturated fats, indulging in a variety of plant foods and being sensible about portions.

Collins shares the following key tips for reducing your cancer risk:

• Limit red meat (beef, pork and lamb) to 3 oz. daily of lean cuts. Avoid processed and cured meats. And, avoid cooking meat at high temperatures because this forms carcinogens. (See aicr.org and meatlessmonday.com for recipe ideas and ways to reduce meat intake.)
• Divide your plate into three equal parts: one-third poultry, meat or fish, one-third vegetables and one-third whole grains or legumes. To lose weight, divide the plate this way: one-half vegetables, one-quarter whole grains or legumes and one-quarter meat or fish.
• Aim for a wide variety of vegetables and fruits. A study published in The Journal of Nutrition found that a diet with eight to 10 daily servings of fruits and vegetables representing 18 plant families was more effective in preventing DNA damage than one with the same number of servings from only eight plant families.
• For weight loss, cut back on the overall quantity of food by 25 percent. A study published in the American Journal of Clinical Nutrition found that such portion reduction left people satisfied, without increased hunger between meals, but reduced overall calories significantly.
• Exercise at least an hour daily. If that seems impossible, do as much as you can.

Supplements for Cancer Prevention

Lise Alschuler, ND, director of naturopathic medicine for Cancer Treatment Centers of America at Midwestern Regional Medical Center in Zion, IL, has identified eight key areas of health that impact cancer risk: stress, immunity, free radical damage, inflammation, hormones, insulin function, digestion and vitamin D intake. Specific supplements target each of these areas.

Alschuler outlines a detailed program for prevention and treatment support in her book (coauthored by Karolyn A. Gazella), Alternative Medicine Magazine’s Definitive Guide to Cancer: An Integrative Approach to Prevention, Treatment, and Healing. These are her supplement recommendations for cancer prevention, organized by the seven areas of health just mentioned above:

• Stress
  “Stress impacts all other areas,” says Alschuler. “For example, when we’re exposed to prolonged stress, levels of cortisol, produced by the adrenal glands, remain elevated and handicap the immune system.” As a result, immune system cells are less able to recognize, target and destroy mutated cells that become cancerous. To combat stress, take B complex, Siberian ginseng and vitamin C.
• Immunity
  To function well, the immune system needs specific nutrients that are concentrated within immune cells. Glutathione is a key component and, because our bodies make it from alpha-lipoic acid, NAC (N-acetylcysteine) and selenium, Alschuler recommends supplementing with these three nutrients. In addition, your immune system must be particularly alert for mutated cells. Astragalus, garlic, EGCG (epigallocatechin 3 gallate, a key antioxidant in green tea) and mushroom extracts will help to stimulate immune cells to recognize and destroy invaders.
• Antioxidants
  As well as helping immune function, antioxidants help to trigger apoptosis (death of mutated or cancerous cells), neutralize free radicals, which can lead to DNA mutation, and help the body to deal with toxic compounds. In addition to vitamin C, green tea, selenium, alpha-lipoic acid and NAC, another key antioxidant is vitamin E.
• Inflammation
  “Inflammatory reactions occur in our body all the time, just from the act of walking and putting stress on our joints,” says Alschuler. However, there are other contributing factors: Eating refined sugars, refined fl ours, and trans and saturated fats; chronic physical stress or illness; and free radicals. “The body is constantly trying to balance inflammatory reactions with anti-inflammatory reactions,” she adds, and we can tip the balance away from cancer with anti-inflammatory supplements, which include the antioxidants curcumin and essential fatty acids.

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