18:37 2024-04-22
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_ I'm a nutritionist for cancer patients - these are my tips for avoiding the disease
_ I'm a nutritionist for cancer patients - these are my tips for avoiding the disease
A nutritionist who specializes on
Nichole Andrews has worked with survivors for 12 years, designing meal plans for during and after treatment to help limit the risk of the disease returning, but she says her advice is applicable to the general public too.
The recommendations, which include several that readers may find surprising, including avoiding supplements and protein bars, comes amid a
Andrews, a registered dietitian from
Green powders are regularly marketed as a way to 'meet nutritional needs' and 'fill the gaps' in the daily diet.
But Andrews is against them, warning they often exclude the vital fibers that patients need to help stave off cancer.
She said: 'I would never buy those green powders and try to consume them as fruits and veggies.
'The fiber is stripped away, there is no liquids in there, sometimes they are fortified with weird herbals that can damage your liver.
'Just eat fruits and veggies, skip those green powders.'
Numerous studies have linked a diet low in fiber to a higher risk of cancers — particularly of the colon.
Experts say this may be because patients who eat less fiber have more inflammation in their digestive system, raising the risk of damaging mutations to cells.
There is little research at present linking green powders to a higher risk of cancers, but tests suggest they may contain cadmium — a known carcinogen.
Nearly six in ten Americans take supplements,
But Andrews suggested there was an ugly side to the $50billion industry.
She said that most people don't need to take vitamins because they get enough from food and elsewhere.
This means many people may be popping them unnecessarily, risking an overdose.
Because the supplements market is not well regulated, many pills available also tend to contain too much of a nutrient.
'Supplements [can] increase [the] risk of cancer because [of] high dose supplements, over 200 percent of daily value,' she warned.
Large doses of supplements like Vitamin B3 have been linked to a higher risk of cancer in the brain, while others — like Vitamin C and E — have been linked to more rapid growth in tumors.
But others have been suggested to have the opposite effect, including papers which found taking calcium lowers the risk of colon cancer.
Andrews recommends people ask their doctors before using supplements to find out which are right for them.
She said that supplements are best used in cases where blood tests have picked up a nutrient shortfall in the body which cannot be solved by diet changes.
On average, Americans have about four alcoholic beverages every week, with one in five binge drinking every month — or having five or more drinks in a night.
But studies have linked drinking alcohol of any amount to a higher risk of cancer, including of the breasts, liver, throat and mouth.
Ms Andrews said: 'I do not drink alcohol, ever, no type of alcohol, none. Alcohol increases the risk of six cancers, at any consumption. No alcohol.'
In the body, alcohol is broken down into acetaldehyde — a known carcinogen that can damage cells DNA.
It has been linked to the cancer spike in Iowa, which has the second fastest growing rate in the US.
And in Canada, officials have become so worried that they are now recommending people only have two alcoholic beverages per week. Officials in the US say they could follow suit.
Deli meats, bacon, hot dogs, and even prosciutto often contain added nitrates and nitrites to keep them fresh for longer.
But these chemicals have been linked to cancers by scientists, who found they react in the body to form compounds that are known to cause cancer in animals.
Ms Andrews said: 'I do not make my sandwiches with processed meats.
'I bake chicken ahead of time and I slice that up and use it for my sandwiches or wraps. Processed meats increase the risk of colorectal cancer.
'Use fresh meats, or canned tuna is ok, or veggie sandwiches.'
Previous studies have warned that eating just 2 ounces (50 grams) of processed meats a day — or two slices of ham — raises the risk of colon cancer by 50 percent.
High-protein snacks were also mentioned, although Andrews said this was only because they should still be seen as treats.
'They are still donuts, cookies and chips,' she said.
'These foods are fine, they don't increase cancer risk.
'But if you want to go for proteins, I always choose protein powders, protein drinks, animal proteins or plant proteins.'
'If you want a donut, have a donut. But don't be like, oh because it has protein it is a better choice.'
Her concerns likely center around the fact these are still relatively high in calories, with a 'healthy' protein bar containing more fat and sugar than a Krispy Kreme donut.
It comes amid concerns over the US obesity epidemic, with an estimated one in three adults in the country considered obese.
She also gave a number of other tips for helping someone to prevent cancer, including avoiding the keto diet.
Followers of the diet get all their energy from fats and protein and completely avoiding carbohydrates.
An estimated seven percent of Americans follow the plan.
But slamming this, Andrews said: 'Our bodies are built to have 50 percent of our calorie intakes come from carbs because that's our body's preferred energy source. Also, it's your brain's preferred energy source.
'So if you are dealing with brain fog every day or want to nurse your brain, eat carbs.'
Experts say that following the keto diet over a short period may help to fight cancers, with studies showing it can shrink tumors in the pancreas and colon.
But over longer periods, some doctors have suggested it could damage DNA and cells and raise the risk of cancers — although their claims are not backed up by major peer-reviewed studies.
Andrews also trumpeted the World Health Organization's recommendation of at least 150 minutes of exercise every week.
She also said that people needed to move repeatedly throughout the day in order to cut their cancer risk.
'I do not just go exercise and sit the rest of the day,' she said, 'it is important to exercise 150 minutes a week to reduce risk of cancer'.
'But sitting less and moving more is also recommended to reduce your risk of cancer.'
'All those other hours sitting is going to increase your risk of exercise.'
Previous studies have linked extended periods of sitting to a higher risk of cancers including of the colon, ovaries and endometrial cancer.
This may be because the body maintains a higher level of blood sugar over thsee periods for longer, raising the risk of damage to cells.
The CDC says everyone should sleep from seven to nine hours every night, and Andrews echoed this sentiment.
'I do not skip on sleep. At least seven hours of sleep each night.
'It balances your hormones and helps your cells rebuild, and your muscles rebuild. If you are going for cancer treatment and your body needs to repair from cancer treatment you need to sleep.'
She said sleeping more could also balance hunger hormones, ensuring someone is not driven to over-eat and put at higher risk of obesity and related conditions
Previously campaigned for by cereal brands, Andrews says she doesn't skip breakfast and advises others to do the same.
'I do not skip on breakfast,' she said. 'it's such an important meal of the day'.
'Waking up each day and being hungry in the morning is a sign of a healthy metabolism. People who eat breakfast also have a better weight.
'They are a healthier weight, they have a better time with weight loss, I do not skip breakfast. Every day I wake up I have lean protein, whole grain carbs, some kind of fruit, but I don't ever skip breakfast.'
Andrews says she always buys conventional fruits and vegetables, rather than the organic types where possible.
'The nutritional difference is not any different from organic to conventional,' she said, '[and] organics use pesticides too'.
'I always buy conventional unless there is no other option because I would rather get in some fruits and veggies than none.'
Several studies have shown organic foods are no more nutritious than their conventional alternatives, likely because they are grown in the same soil.
The USDA also says products that use synthetic pesticides — such as glyphosate, atrazine and malathion — can still be labeled as organic, despite the pesticides being linked to a higher risk of cancer.
As such, she suggested that organic foods did not offer a lower risk of cancer compared to the conventional types.
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