January 2011 Archives

In my last article, I covered an overview of the current recommendations regarding diet and cancer risk reduction. One of the eight recommendations is something that I think many people overlook. This is the topic for today's article: Salt!

The recommendation from the American Institute for Cancer Research (AICR) regarding salt is to "Limit consumption of salty foods and foods processed with salt (sodium)."

Most people know that consuming too much salt in their diet can increase blood pressure and heart disease risk. Salt can also increase risk for cancer, specifically stomach cancer. The AICR panel of experts found that salt and salt-preserved foods probably increase the chance of developing stomach cancer because high salt intake can damage the lining of the stomach.

Must Know Sodium Facts!

The first thing to know about sodium is how much our bodies need. Yes, we actually need some sodium for optimal functioning. The minimum amount needed is about 1500mg/day. The maximum recommended is 2300mg/day. And here's what the average American consumes:

Men: Between 3,100 and 4,700 mg/day
Women: Between 2,300 and 3,100 mg/day

WOW! That's a problem!

Salt, at the levels present in the diets of most people around the world, is probably the single most harmful substance in the food supply.

According to the Center for Science in the Public Interest:

• Consuming more salt tends to increase blood pressure and the risk of heart attacks, strokes, congestive heart failure, and kidney disease.
• Sodium intake--mostly from salt--has drifted upwards over the past 30 years and now averages about 4,000 milligrams per day--about twice the recommended amount.
• The vast majority--about 77 percent--of sodium comes from processed foods and foods eaten outside the home.
• Many restaurant meals provide more than a whole day's worth of sodium. Thousands of packaged foods provide one-fourth or more of a day's maximum recommended intake.
• Many health and medical organizations have advocated a 50 percent reduction in sodium in processed and restaurant foods over the next 10 years.
• Reducing sodium consumption by half would save an estimated 150,000 lives per year. That in turn would reduce medical care and other costs by roughly $1.5 trillion over 20 years.
  

Here's how much sodium is in table salt:

1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1200 mg sodium
3/4 teaspoon salt = 1800 mg sodium
1 teaspoon salt = 2400 mg sodium
1 teaspoon baking soda = 1000 mg sodium

In the next few articles I'll highlight how much sodium is in packaged and restaurant foods as well as practical ways that you can cut back on your sodium intake.
 
Stay Tuned!
- Julie

A common question: "Is there a diet that can cure my cancer?" or "Is there a diet that can keep cancer from growing?". Believe it or not, this is a complex question. Of course there are NO easy answers. While health and nutrition are considered science, it is definitely a field with a lot of unanswered questions!

Hopefully this article will give you an overview of the link between diet and cancer.

Cancer Prevention Diet:
The first, and most important thing to know is that there is no one single food or food substances can protect you against cancer. The same is true for a cancer cure. There is no one single food or food substances that can cure someone's cancer.

However, we do know that there are lifestyle factors that can do 2 things:

1. Reduce your chances of getting cancer, or cancer coming back or growing.
2. Improve your quality of life (personal satisfaction with your life).

Diet is only one aspect of a cancer control lifestyle. Other lifestyle factors to consider include smoking, exercise, stress management, sun exposure, alcohol and others. Making good lifestyle choices is not a guarantee that you won't get cancer, or that your cancer will go away but it can put the odds in your favor!

The good news is that there are no risks to eating healthy! Plus, a cancer fighting diet also helps fight heart disease, diabetes, hypertension, Alzheimer's and many other diseases. In other words... We have NOTHING to lose by making smart nutrition choices!

8 Recommendations for Cancer Prevention
The American Institute for Cancer Research published the Second Expert Report on Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective. It is an evidence based report giving recommendations based on current research. That's not to say that in their next report, there may be some changes or additions. But this is what we know for now!

Here are the main take home points. Remember that cancer survivors are encouraged to following the same recommendations that we give for cancer prevention:

1. Keep your weight under control. Meaning that you want to avoid weight gain or increases in waist circumference after age 21.
2. Be physically active every day. I would aim for 30 minutes of vigorous activity or 60 minutes of moderate activity every day on average.
3. Eat mostly foods of plant origin. These are the foods I call "Cancer Fighters"!
4. Limit intake of red meat and avoid processed meat. These are the foods I call "Cancer Promoters".
5. Limit alcoholic drinks to no more than 1/day for women; 2/day for men. (1 drink = 1 oz. liquor, 12 oz. beer, or 5oz. wine).
6. Limit consumption of salt. I feel like this topic is often overlooked. In upcoming articles, we'll look more into this.
7. Dietary supplements are not recommended for cancer prevention. Aim to meet nutrition needs through food choices alone.
8. Breastfeed infants exclusively up to 6 months and continue as they start eating food.

Until next time... Eat your fruits and veggies. 4-5 cups per day!
- Julie