Cancer: The Power of Nutrition by Jessica May
This blog post has been written as part of the special 30 Day Barre Challenge we are running in honour of a wonderful woman, Angie Rosemeyer, who was a huge part of our community. We are raising money throughout the month of October for Heart of Kent Hospice, a charity close to the heart of Angie’s family.
I wanted to let you know that this blog post will contain mentions of illnesses including cancer, death, grief and other topics that you may find difficult to read about. We are sharing these blog posts as useful resources for anyone going through, or anyone close to someone going through, anything relating to these topics. Having lost my Dad to pancreatic cancer last year, this is a topic that is very close to my heart.
Cancer: The Power of Nutrition
A cancer diagnosis is undeniably challenging, yet equipping ourselves with knowledge about the role of nutrition in cancer progression can serve as a powerful source of hope and empowerment. Experts estimate that inherited genetic variants are responsible for less than 5% to 10% of all cancer cases. In reality, for many types of cancer, this percentage is significantly lower. Remarkably, research suggests that approximately 30% to 40% of cancer cases may be preventable through the adoption of a healthy diet, consistent physical activity, and the maintenance of a healthy body weight. This statistic highlights the potential to avert around 80,000 cancer cases each year through dietary improvements alone. We hold within us the incredible ability to shape our long-term health in a positive and transformative way. This power, often underestimated, lies in the choices we make daily, the nurturing of our bodies and our minds.
Diet and Lifestyle Choices
Numerous studies indicate that adopting an overall healthy lifestyle can decrease cancer risk and mortality by 10% to 60%. This includes avoiding tobacco, maintaining a healthy weight, and engaging in regular physical activity.
The morbidities associated with obesity, such as insulin resistance and type 2 diabetes, are independently recognised as increasing cancer risk, however we have the power to make changes that can positively affect our health outcomes.
The Mediterranean diet is widely recognised as one of the most thoroughly researched dietary patterns concerning cancer prevention. Characterised by a high consumption of fruits, vegetables, whole grains, and healthy fats such as extra virgin olive oil. By integrating components of the Mediterranean diet into your daily regimen, you may significantly enhance your health and well-being.
The Role of Antioxidants
Oxidative stress, characterised by an imbalance between pro-oxidant molecules and antioxidant defence systems, is increasingly recognised as a key contributor to cancer development. Reactive oxygen species (ROS) generated during oxidative stress can damage DNA, proteins, and lipids, facilitating mutations and cellular changes that promote cancer growth. Exogenous antioxidants, which our bodies cannot produce themselves, include vitamins A (eg. carrots, sweet potato, spinach, kale, red peppers), C (eg. citrus fruits, strawberry, red pepper, broccoli and kiwi), and E (eg. almonds, sunflower seeds, spinach avocado, extra virgin olive oil). Incorporating a diverse range of antioxidant-rich foods into your diet is a proactive way to support health and well-being. By focusing on whole, nutrient-dense foods like berries, dark chocolate, nuts, leafy greens, and green tea, you can harness the protective power of antioxidants. Remember, a balanced diet combined with a healthy lifestyle is key to reducing the risk of chronic diseases and promoting longevity. Prioritise variety and moderation to enjoy the full spectrum of health benefits these antioxidant-rich foods have to offer.
Gut Health: The Microbiome Connection
A high-fat, ultra-processed Western diet may negatively affect gut microbiome diversity, leading to unfavourable changes that impact overall health. Probiotics have demonstrated a protective role against cancer expansion in animal models, and numerous studies have shown that alterations in gut microbiota may predispose individuals to various types of cancer through multiple pathways. It is recommended to consume probe tic rich foods such as Kefir, greek yogurt, miso, kimchi and sauerkraut. Supplementation may be needed for additional support.
Actionable Tips
1. Embrace the Mediterranean Diet: Incorporate more fruits, vegetables, whole grains, and healthy fats like extra virgin olive oil into your meals.
2. Boost Antioxidant Intake: Add foods rich in vitamins A, C, and E to your diet. Think colourful fruits and vegetables like berries, citrus fruits, and leafy greens.
3. Prioritise Probiotics: Include probiotic-rich foods like yogurt, kefir, and fermented vegetables to support a healthy gut microbiome.
4. Limit Processed and Red Meat: Reduce your intake of processed meats and consider swapping red meat for non ultra-processed plant-based protein sources such as beans and lentils or lean meats.
5. Stay Hydrated: Drink 1. to 2 litres of water to help your body flush out toxins and maintain optimal health.
The Power of Epigenetic's: Shaping Your Health Destiny
Epigenetic's, the study of changes in organisms caused by modification of gene expression rather than alteration of the genetic code itself, offers a fascinating glimpse into how our lifestyle choices can influence our health. By maintaining a healthy weight, avoiding smoking, engaging in physical activity, and adopting a Mediterranean plant-based diet rich in vegetables, fibre, fruits, antioxidants, and probiotics, we may positively influence our genetic expression and reduce our cancer risk.
Your Health, Your Choice
The choices we make around our nutrition have the power to shape our long-term health. By embracing a diet rich in wholesome, nutrient-dense foods, we can take proactive steps to reduce our cancer risk and enhance our overall well-being. It's essential to recognise that this journey is uniquely personal. What works for one person may not work for another. Listening to our bodies, honouring our needs, and being gentle with ourselves are crucial aspects of this process. Ultimately, the power to positively impact our long-term health lies within us.
Personalised Support for Your Health Journey
Jessica May is a Registered Nutritional Therapist and founder of Jessica May Wellness. With Jessica May’s professional guidance, you can confidently embark on a path toward a healthier, more balanced lifestyle, fully supported and informed every step of the way.
Navigating lifestyle changes and ensuring your body receives the right nutrition for its current stage can be quite a challenge. Jessica May offers personalised support to seamlessly integrate these essential adjustments into your daily routine. With a compassionate and understanding approach, Jessica May provides a complimentary 20-minute discovery call to explore how she can enhance your diet and lifestyle. Through bespoke recommendations, carefully selected supplements, and effective habit-changing strategies, she is dedicated to helping you achieve a healthier, more balanced life.
Discovery Call: https://my.practicebetter.io/#/6273e434d001ed0543f52f19/bookings?s=628b93176e30f7330659ac69&step=date
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Email: hello@jessicamaywellness.com