Top 10 Cancer Fighting Supplements 2024: Unveiling the Science Behind Cancer, Diet and Supplements (1,000+ Studies Analyzed)
Can supplements, diet and lifestyle influence cancer risk? Are you able to supplement your way out of cancer? Dive into 1,000+ research studies, journal sources and peer-reviewed papers to find out.
Current large language models (LLMs) like ChatGPT, Gemini from Google and Copilot from Microsoft might return generic answers to your questions. While these can be a starting point, they often lack the depth you might crave.
While your cancer specialist or oncologist may not delve deeply into diet, lifestyle and supplements during consultations, these aspects can be crucial for your well-being.
These natural diet and supplement strategies can be found in some common, everyday items available in any neighbourhood supermarket.
So why isn’t it making headlines as the greatest cancer breakthrough of the 21st century?
Unlike medications, the FDA doesn't strictly regulate supplements. Their safety and effectiveness may vary. With so many options, choosing the right ones can be overwhelming. Always consult your doctor first! Some supplements can interact with medications or cause side effects, especially during cancer treatment.
Cell culture findings carry less weight than results from studies conducted on mice. Similarly, conclusions drawn from mouse studies are surpassed by findings from human studies.
Case studies and preliminary results from small-scale human trials hold less significance than outcomes from umbrella reviews, randomized controlled trials (RCTs), and more extensive, long-term human trials.
These natural diet and supplement strategies can be found in some common, everyday items available in any neighbourhood supermarket.
So why isn’t it making headlines as the greatest cancer breakthrough of the 21st century?
Traditional mainstream media often overlooks preventive measures due to a profit-driven focus. This leaves many people confused about the role of diet and supplements in cancer prevention.
This article dives into the research to answer critical questions:
- Do foods impact cancer risk? We explore which foods might decrease or increase your risk.
- Supplement Savvy: Can vitamins and minerals help, or even hinder, cancer prevention?
- Beyond the "Anti-Cancer" Label: This term can be misleading. We'll discuss supplements that may play a role in both prevention and supporting treatment.
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| Credit: FLCCC Alliance |
This article explores some supplements with potential to prevent cancer or aid recovery. We'll also analyze relevant studies, keeping in mind that new research emerges constantly.
Methodology
We’ve combed the internet, find the best references and reviewed over 1,000 studies so that you don’t have to.
When interpreting and filtering scientific research, it’s crucial to consider the hierarchy and quality of evidence. Not all evidence is equal.
Cell culture findings carry less weight than results from studies conducted on mice. Similarly, conclusions drawn from mouse studies are surpassed by findings from human studies.
Case studies and preliminary results from small-scale human trials hold less significance than outcomes from umbrella reviews, randomized controlled trials (RCTs), and more extensive, long-term human trials.
It would be impossible to review all the studies on the internet; rather, we have focused on, curated and evaluated the information that appear to have the greatest clinical utility.
A 2023 systematic review and meta-analysis of 14 RCTs (randomized controlled trials), published in Ageing Research Reviews (Kuznia 2023) found vitamin D3 supplementation reduced cancer mortality by 6%. This wasn’t considered statistically significant, but when only studies involving daily vitamin D intake were analyzed, cancer mortality dropped by a significant 12%.
*Note: "Death from anything" may be a clearer term for the layperson as opposed to 'All-cause mortality'. This is one of the best measures for the factors that increase the risk of what eventually and most likely will take someone's life.
Initially researchers believed there was no benefit from taking vitamin D, as they detected no reduced incidence of cancer diagnoses overall. But they were puzzled because cancer deaths went down among those taking the supplements. Meaning, there was no benefit in terms of prevention of cancer but a reduction in cancer deaths was observed.
A secondary analysis, found this anomaly can be explained by the fact that vitamin D seems to stop metastatic cancers - those aggressive types which spread to other parts of the body. That said, when stratified by BMI (body mass index), there was no significant reduction for the vitamin D arm in incident metastatic or fatal cancer among those with overweight or obesity (BMI 25-<30).
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (Meta-analysis 2011).
That said, as researchers explained in Nutrients (2022):
“Vitamin D supplementation is not the magic pill that miraculously solves the cancer burden or that can replace a healthy lifestyle. It is necessary to foster a good environment and invigorate a healthy lifestyle, including a high-quality diet and physical activity. Both have been proven to confer health benefits in many diseases, including cancer, and are the best preventive measures available.”
Multiple studies indicate that a significant proportion of cancer patients are vitamin D-deficient (level < 20 ng/mL) and that higher plasma 25-hydroxyvitamin D levels are associated with improved survival in colorectal, breast, gastric, and lymphoma cancer patients [Systematic Review 2014]. Meta-analyses and clinical trials demonstrate that vitamin D supplementation may reduce cancer mortality and improve survival in cancer patients, especially when used in combination with chemotherapy (Meta-analysis 2023). SUNSHINE (JAMA 2019), a clinical trial on metastatic colorectal cancer patients, showed that “high-dose” vitamin D3 (aiming for a level of >50 ng/mL) combined with standard chemotherapy resulted in improved progression-free survival compared to standard-dose vitamin D3.
2022 - A meta-analysis to review the association between vitamins and brain cancer showed
that intake of vitamin C, β-carotene, and folate can reduce the
risk of brain cancer, while high serum α-tocopherol (vitamin E)
concentration also has a protective effect on brain cancer.
High-dose vitamin C cancer therapy was introduced by Linus Pauling
and Ewan Cameron [source]. Clinical demonstration results by Pauling and Cameron showed
that intravenous injection of 10 g/day of vitamin C extended the
survival time of terminal cancer patients by about 4.2 times.
However, results from the Mayo Clinic in 1979 showed that the
survival time of vitamin C–treated patients was even shorter than
that of the placebo group patients [source]. A significant difference between those two research groups was
the route of AA administration: intravenous injection and oral
administration, respectively.
When treating cancer, IV needs to be used because you simply cannot take the high dosages required orally. Doses over 10 to 20 grams of ascorbic acid will cause loose stools when taken orally, but IV administration bypasses the limitation of the gut. It also allows the vitamin C to get directly into the blood to the extracellular fluid, into the tumor microenvironment, to penetrate the tumor and saturate the entirety of the tumor.
"More recently, vitamin C given through a vein (intravenously)
has been found to have different effects than vitamin C taken in
pill form. This has prompted renewed interest in the use of
vitamin C as a cancer treatment.
There's still no evidence that vitamin C alone can cure cancer, but researchers are studying whether it might boost the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy, or reduce treatment side effects.
There are still no large, controlled clinical trials that have shown a substantial effect of vitamin C on cancer, but some preliminary studies do suggest there may be a benefit to combining standard treatments with high-dose IV vitamin C."
Vitamin C as a cancer therapy has had a controversial past.
What has been intriguing are small clinical trials that suggest
some responses, but with no clear rationale for why cancers
should respond to vitamin C or a path forward for explaining
which patients are most likely to respond. Now a growing number
of preclinical studies are showing how high-dose vitamin C might
benefit cancer patients. Importantly, these preclinical studies
provide a clear rationale and potential biomarkers that may help
personalize the therapeutic approach and identify patient
populations that are likely to respond to high-dose vitamin C
therapy. Since the mechanisms of action of vitamin C are
becoming better defined, we can propose vitamin C combinations
in a more rational, hypothesis-driven manner. In addition, given
the current high financial cost of new cancer drugs, it seems
rational to improve the effectiveness of current therapies by
studying their clinical interactions with vitamin C. In our
view, the implementation of this treatment paradigm could
provide benefit to many cancer patients.
Ascorbic acid vs whole food vitamin C?
Synthetic Ascorbic acid is NOT the same as whole food vitamin C. If you were to compare the two to a car, vitamin C would be the whole car, fully functional, and the engine is an enzyme called tyrosinase, while ascorbic acid is the car frame, with no moving parts.
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
In a
2016 study, a team of scientists at the University of Pittsburgh and at Pondicherry
University, India, discovered the bioactive ingredient in turmeric,
curcumin, can both prevent and cure bowel cancers. The team found the
compound triggered cancer cell death by increasing a level of protein
labeled GADD45a. Lead author Rajasekaran Baskaran, Ph.D., who has more
than 20 years of experience in cancer research, commented:
"Studies on the effect of curcumin on cancer and normal cells will be useful for the ongoing preclinical and clinical investigations on this potential chemo-preventive agent."
Several studies have demonstrated an association between
high magnesium intake and reduced risk of colorectal cancer
(CRC).
An analysis of the prospective, Swedish Mammography Cohort (JAMA 2005), evaluated 61,433 women aged 40 to 75 without a history of cancer for a mean follow-up of 14.8 years. The highest quintile of magnesium intake was associated with a significantly lower risk of CRC compared with the lowest quintile. This benefit was observed for both colon and rectal cancers.
A case-control study evaluated 2204 subjects from the Tennessee Colorectal Polyp Study (2007), which demonstrated that increasing total magnesium intake was significantly associated with decreasing risk of CR.. The highest tertile of dietary magnesium intake (>298 mg/day) was significantly associated with reduced risk of CRC in an age-adjusted model.
A study of 140,601 postmenopausal women from the Women’s Health Initiative (2015) with an mean follow-up of 13 years demonstrated a significant reduction in CRC risk with the highest quintile of total magnesium intake compared with the lowest quintile of magnesium intake. The benefit was driven by colon cancer, with a trend for rectal cancer.
Magnesium and Pancreatic Cancer
A study of 66,806 subjects aged 50 to 76 at baseline from the Vitamins and Lifestyle cohort (Nature 2015) evaluated magnesium intake and the incidence of pancreatic cancer during a mean follow-up of 6.8 years. Subjects with magnesium intake below the recommended dietary allowance were more likely to develop pancreatic cancer, particularly in those whose intake was less than 75% of the recommended dietary allowance. In this study, a 100 mg/day decrease in magnesium intake resulted in a 24% increase in risk of pancreatic cancer.
Note: Most Molecular Hydrogen tablets uses pure elemental magnesium as its carrier and provides you with approximately 80 mg of magnesium per tablet. So, you receive also highly bioavailable magnesium for a healthy brain, muscles, cells, kidneys, and heart.
Best Evidence: A 2021 report (Nature Communications) suggest that higher levels of omega 3 fatty acids in circulation correlate with lower risk of premature death from age-associated diseases such as cardiovascular disease and cancer. The analysis was conducted with data from 17 prospective cohort studies examining the associations between blood omega-3 fatty acid levels and risk for all-cause mortality. Over a median of 16 years of follow-up, 15,720 deaths occurred among 42,466 individuals. The researchers found that, after adjustment for relevant risk factors, risk for death from all causes was significantly lower (by 15-18%, at least p < 0.003) in the highest vs the lowest quintile for circulating long chain (20-22 carbon) omega-3 fatty acids (eicosapentaenoic, docosapentaenoic, and docosahexaenoic acids). Similar relationships were seen for death from cardiovascular disease, cancer and other causes.
Flax seed is rich in omega-3 fatty acids, which may reduce the risk of certain cancers. When supplementing, try to avoid flaxseed oil because it lacks the nutrients of ground flax seed. Ground flax seed can be purchased online or found in many larger grocery store chains. Simply sprinkle some ground flax seed on your food and enjoy.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
TOTOX value stands for total oxidation value. The omega 3 fatty acids EPA and DHA from fish oil are highly sensitive to oxidation. This means that they are rapidly affected by contact with oxygen. Oxidised fatty acids are not beneficial to our health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization for EPA and DHA omega-3.
Melatonin is also known to play a fundamental role in regulating the sleep-wake rhythm; however, in the last 10 years it has been discovered that it is actually involved in many other biological mechanisms, also playing an important role in the inflammatory, metabolic and neoplastic processes. In fact, the mechanisms by which melatonin performs an anti-tumor effect are many: it has an anti-oxidant effect that protects against DNA damage, acts as a scavenger of reactive oxygen species (which undermine genomic stability), stimulates DNA repair mechanisms, improves the functioning of the mitochondrial respiratory chain, and inhibits mitochondrial mitophagy and telomerase activity (Molecules 2018).
Reduction of melatonin production has also been seen in some types of cancer (breast and prostate) (Mogavero 2021).
2022 - An umbrella review of meta-analyses based on randomized controlled trials (Pharmacological Research 2022):
"Survival at one year (P < 0.005) significantly increased with cancer patients."
"All trials included solid tumor cancers. All trials were conducted at the same hospital network, and were unblinded. Melatonin reduced the risk of death at 1 yr (relative risk: 0.66). Effects were consistent across melatonin dose, and type of cancer. No severe adverse events were reported. The substantial reduction in risk of death, low adverse events reported and low costs related to this intervention suggest great potential for melatonin in treating cancer."
Just be careful, though, as using high-dose melatonin long term could be a prescription for disaster. This is because doses of over 5 to 10 mg are likely to draw out heavy metals like mercury and unless you are on a good detoxification program and using sauna regularly these heavy metals could cause biological damage.
According to a 2018 review, EGCG and green tea extracts may help prevent or delay cancer onset, cancer recurrence, and secondary growths from cancer.
However, the National Center for Complementary and Integrative Health (NCCIH) state that studies of green tea and cancer in humans have so far produced inconsistent results.
Green tea also contains chemicals called polyphenols that have antioxidant, anti-inflammatory properties and anti-angiogenic properties, and the catechins in green tea polyphenols show very strong anti-angiogenic properties.
Some studies show health benefits in people who drink as little as one cup per day, while other studies deem five or more cups per day to be optimal (Source, Source).
Given the important role of zinc in a wide range of enzymatic reactions and physiological processes, zinc deficiency has been identified in a variety of diseases, notably cancer. In recent years, multiple meta-analyses and reviews looking at zinc levels in individual cancer types have been published, as have a plethora of primary studies demonstrating a link between low zinc levels and specific types of cancer.
In a 2023 review, the authors summarize recent evidence implicating low zinc concentrations in serum or tissues as a characteristic in a wide range of cancers.
On the basis of the correlation between low zinc levels and poor cancer outcomes, many authors have speculated that zinc supplementation could be used to reduce the risk of developing cancer. A retrospective analysis published by Hosui et al. in 2018 reported that zinc supplementation appears to maintain liver function and decrease the risk of developing hepatocellular carcinoma. A more recent study by the same group found that oral zinc supplementation decreased the risk of hepatocellular carcinoma development in patients who received direct-acting antivirals to eradicate HCV [Hosui et al. 2021]. Valenzano et al. in 2021 also reported that in Barrett’s esophagus, administration of zinc gluconate resulted in the upregulation of several tumor-suppressive miRNAs and downregulation of inflammation-inducing proteins. Additionally, a 2022 mini-review by Iqbal et al. noted limited evidence for a correlation between high dietary intake of zinc and a reduced risk of breast cancer, suggesting that dietary supplementation could decrease the chance of developing this malignancy. These preliminary studies suggest that there could be potential for using zinc supplementation in the clinical setting to help prevent cancer development.
2022 - A paper published in August 2022 in Nutrition Research analyzed the pro-apoptotic effect that quercetin has on aging cells. The paper reviewed preclinical and early phase data using quercetin as a senolytic agent and found the data showed it was effective in “preventing or alleviating cancer formation.”
The authors reviewed the importance of cellular aging in the development of cancer cells and the effect that quercetin may have on the suppression of cancer cell proliferation.
Cellular senescence is a dynamic and multi-step process that is associated with alterations in metabolic activity and gene expression. This can compromise tissue regeneration and contribute to aging. On the other hand, by removing senescent cells, age-related dysfunction can be attenuated and potentially extend the lifespan.
The study was conducted on the basis of the Shandong Intervention Trial, a randomized, placebo-controlled, factorial-designed trial (1995-2003) in a well-recognized high-risk area for GC in China. Participants were continuously followed up to December 2017 for 22.3 y (1995-2017). A total of 3,229 subjects were included.
One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (Source).
A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (Source).
Related: Garlic, the ‘King of Cancer Prevention’
A consensus on the best dietary approach for reducing cancer risk has yet to be determined, and further research is needed. However, the findings of the Cell study on MGO (2024) support reducing sugar intake as a means to mitigate cancer risk.
In 2023, a study published in Cell determined that a ketogenic diet may be an effective nutritional intervention for cancer patients as it helped slow the growth of cancer cells in mice—while a review published in JAMA Oncology in 2022 found that the current evidence available supports a plant-enriched diet for reducing cancer risk.
Dr. Graham Simpson, medical director of Opt Health stresses the importance of real food and healthy macronutrients with a low-carb intake for the health of our cells. “The mitochondria is the most important signaling molecule and energy-producing organelle that we have in our body. [Eat] lots of vegetables, healthy proteins and healthy fats, fish, eggs, yogurt.” He continues, “Lots of green, above-ground vegetables, some fruits, everything that is naturally grown and is not processed.”
Another study conducted by Johns Hopkins University (2020) with a median follow-up of 11 years found that intensive lifestyle intervention (reduced caloric intake and increased physical activity) can reduce the risk of obesity-related cancers (including esophageal cancer, colon cancer, rectal cancer, kidney cancer, pancreatic cancer, stomach cancer, liver cancer, gallbladder cancer, thyroid cancer, uterine cancer, ovarian cancer, postmenopausal breast cancer, and multiple myeloma) by 16 percent. The researchers believe that this is due to the lifestyle intervention that led to the weight loss of the subjects.
People who eat a Mediterranean diet that includes extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, such as olive oil, over butter. They eat fish instead of red meat.
Avoid seed oils high in linoleic acid. Linoleic acid is an Omega-6 fatty acid that our bodies require in small amounts. Unfortunately, many people eat up to 10 times the desired amount of linoleic acid, because of excess consumption of foods made with seed oils. Too much linoleic acid is associated with inflammation, obesity, heart disease, and other unfavorable conditions. Therefore, avoid:
What are the most powerful cancer fighting foods? No single food can protect you against cancer by itself.
But research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods helps lower risk for many cancers. In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. By including more foods that fight cancer into your diet, you will help reduce your risk of developing cancer.
Vegetables, such as tomatoes, broccoli and carrots, are linked to a decreased risk of prostate, stomach and lung cancer (Trusted Source, Trusted Source, Trusted Source, Trusted Source).
Carrot is also listed in the EWG's Clean 15. These 15 items had the lowest amounts of pesticide residues, according to EWG’s analysis of the most recent USDA data.
Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.
Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More human studies are needed to look at the direct effects of olive oil on cancer in people.
Other studies have found that specific types of nuts may be linked to a lower cancer risk. For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (Source).
These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.
Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.
That said, strawberries have remained in the No. 1 slot
for several years in EWG's Dirty Dozen List 2023. Blueberries is one of the newcomers on the Dirty
Dozen list for 2023.
The Shopper’s Guide represents EWG’s analysis of the
latest fruit and vegetable testing data from the
Department of Agriculture and Food and Drug
Administration. The 2023 shopper’s guide includes data
from 46,569 samples of 46 fruits and vegetables, revealing
the presence of 251 different pesticides in total,
including some that have already been banned due to their
potential health effects.
In another study, The Shanghai Breast Cancer Survival Study (JAMA. 2009), a large, population-based cohort study of 5,042
female breast cancer survivors. Over an average
follow-up of 3.9 years, soy food consumption was significantly associated with
lower risk of death and breast cancer recurrence.
A review of 35 studies (Plos One. 2014) found that soy intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.
According to a 2019 systematic review of four studies, coffee has a weak to strong inverse association with liver cancer. The researchers concluded that the Japanese population was likely to experience a decrease in the risk of primary liver cancer due to coffee consumption.
Physical activity counts too. Besides helping control weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Doing any amount of physical activity benefits health. But for the most benefit, strive for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of hard aerobic activity.
You can combine moderate and hard activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.
Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for energy. Cancer cells rely heavily on glucose, making them less efficient at using ketones.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Although the study is promising, the researchers acknowledge that because the study was conducted on mice, there is no way to know definitively whether the intermittent fasting regimen would produce the same results in humans.
While supplements can be beneficial, they should complement, not replace, these fundamental preventive strategies. Taking supplements as a stand alone strategy cannot replace an unhealthy lifestyle i.e. heavy smoker, alcoholic, a very stressful and non-active lifestyle, overweight and obesity.
For more information on treatment, causes and prevention, screening, and the
latest research, check out this comprehensive resource page (by cancer type)
from National Cancer Institute:
https://www.cancer.gov/types.
Contents:
- Best Anti Cancer Supplements (Evidence-based)
- Vitamin D3 and K2
- Vitamin C, E and Selenium
- Turmeric (Curcumin)
- Magnesium and Molecular Hydrogen
- Fish Oil (Omega-3 Fatty Acids)
- Green tea (EGCG)
- Quercetin
- Melatonin
- Zinc
- Garlic (Allicin)
- Diet and Cancer Prevention
- Cancer Fighting Foods
- Don't use tobacco
- Alcohol and Cancer
- Maintain a healthy weight and be physically active
- Fasting and Cancer
- Avoid risky behaviors
- Sleep Quality, Stress and Desk Job
- Protect yourself from the sun
- Get regular medical care and Health Screening
- Avoid unnecessary exposure to radiation.
- Avoid exposure to environmental toxins and infections that contribute to cancer
Best Cancer Fighting Supplements: Evidence Based
We have ranked the top 10 cancer fighting supplements to help you with your research. We have also organised and summarised relevant and salient research information in one place. Below, we look at the most published and studied categories.
Important Note: This information is for educational purposes only and should not be interpreted as medical advice.
Here is the list (listed in order of importance):
1. Vitamin D3 and K2
Is vitamin D the most powerful anti cancer supplement? Vitamin D can absorb calcium and help the immune, muscle, and nervous systems function properly. There are more than 11,000 search results on vitamin D and cancer on PubMed.
Prevention
In a 2023 meta-analysis, 116 randomised controlled trials were analysed. The meta-analysis concluded that vitamin D reduces lung cancer mortality. All-cause mortality* is decreased in patients with COVID-19 and liver diseases, especially in liver cirrhosis.
A 2022 randomized-controlled trial (DO-HEALTH) trial to
investigate the combination of three complementary treatments for
the prevention of cancer and suggest that the combination of daily
vitamin D3, supplemental marine omega-3s, and a simple home exercise
program may be effective in the prevention of invasive cancer among
generally healthy and active adults aged 70 and older. Findings from a 3 year Randomized Controlled Trial with more than
2,000 participants observed a 61% reduction in the risk of
invasive cancer among patients who completed a home exercise
program and took vitamin D3 and omega-3 fatty acids daily. These results, from the DO-HEALTH trial (ClinicalTrials.gov
identifier NCT01745263), were published in Frontiers in Aging 2022.
Dosage: Supplemental 2000 IU/day of vitamin D3, and/or 1 g/day of marine omega-3s, and/or a simple home strength exercise (SHEP) programme compared to placebo and control exercise.
A number of epidemiologic studies have also investigated whether
people with higher vitamin D intakes or higher blood levels of
vitamin D have lower risks of specific cancers. The results of these
studies have been inconsistent, possibly because of the challenges
in carrying out such studies. For example, dietary studies do not
account for vitamin D made in the skin from sunlight exposure, and
the level of vitamin D measured in the blood at a single point in
time (as in most studies) may not reflect a person’s true vitamin D
status. Also, it is possible that people with higher vitamin D
intakes or blood levels are more likely to have other healthy
behaviors. It may be one of these other behaviors, rather than
vitamin D intake, that influences cancer risk.
A Secondary Analysis of the VITAL Randomized Clinical Trial studied the effect of Vitamin D3 Supplements on Development of Advanced Cancer. The Harvard research, published in the JAMA Network Open medical journal (2020), overturns the initial findings of a study of 25,000 people published in 2018.
Initially researchers believed there was no benefit from taking vitamin D, as they detected no reduced incidence of cancer diagnoses overall. But they were puzzled because cancer deaths went down among those taking the supplements. Meaning, there was no benefit in terms of prevention of cancer but a reduction in cancer deaths was observed.
A secondary analysis, found this anomaly can be explained by the fact that vitamin D seems to stop metastatic cancers - those aggressive types which spread to other parts of the body. That said, when stratified by BMI (body mass index), there was no significant reduction for the vitamin D arm in incident metastatic or fatal cancer among those with overweight or obesity (BMI 25-<30).
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (Meta-analysis 2011).
According to BreastCancer.org, research suggests that certain cancers such as breast cancer, can have
a higher risk of occurring when the body has low levels
of vitamin D.
Studies also show a link between vitamin D deficiency and
cardiovascular disease, diabetes, and cancer (Sizar, 2020).
Many experts now recommend 800 to 1,000 IU a day, a goal that's
nearly impossible to attain without taking a supplement. Although
protection is far from proven, evidence suggests that vitamin D
may help reduce the risk of prostate cancer, colon cancer, and
other malignancies.
Although the role of vitamin D in cancer prevention
remains an area of research interest and debate,
avoiding deficient levels is recommended. (American Cancer Society 2020)
Dietary sources of Vitamin D include fatty fish, egg yolks, salmon, sardines, cod liver oil, some yogurt (read the label to see if it says "fortified with vitamin D"), some soy milk (read the label to see if it says "fortified with vitamin D") and fortified milk. Sun exposure is also another way to get vitamin D naturally.
Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg of
vitamin K2, (not K1) which are important cofactors for optimizing
vitamin D function. And, remember the only way you know what your
vitamin D level is, is to test it. Vitamin D level should be in a
therapeutic range of 50 to 70 ng/ml for treatment of rheumatoid
arthritis. Most people are shocked how low their level is when they
finally get around to testing it.
“Vitamin D supplementation is not the magic pill that miraculously solves the cancer burden or that can replace a healthy lifestyle. It is necessary to foster a good environment and invigorate a healthy lifestyle, including a high-quality diet and physical activity. Both have been proven to confer health benefits in many diseases, including cancer, and are the best preventive measures available.”
Treatment
A 2024 post hoc analysis (Nutrients 2024) of the AMATERASU trial (UMIN000001977), a randomized controlled trial (RCT), included 302 patients with digestive tract cancers divided into two subgroups stratified by median serum levels of omega-3 into higher and lower halves. The 5-year relapse-free survival (RFS) rate was significantly higher in the higher half (80.9%) than the lower half (67.8%). In the patients in the lower omega-3 group, the 5-year RFS was significantly higher in the vitamin D (74.9%) than the placebo group (49.9%). In patients with digestive tract cancers, these results suggest that vitamin D supplementation may reduce the risk of relapse or death by interacting with marine omega-3.
Vitamin D and Chemotherapy
Caution: The dosage for vitamin D in prevention (1,000 to 2,000 IU daily) is very much different from the high dose treatment dosage i.e. 20,000 to 50,000 IU daily. Always consult your doctor first!
2. Vitamin C, E and Selenium
PubMed has indexed more than 3,000 research studies on vitamin C and cancer and more than 5,000 studies on vitamin E and cancer. United States Preventive Services Task Force has
recommended the use of Vitamin C and E supplementation for cancer
prevention (R).
Prevention
Best Evidence: An umbrella review* (Xu 2022) to assess the existing systematic reviews and meta-analyses
for the association between vitamin C intake and multiple health
outcomes; showed that vitamin C intake was associated with reduced
risk of all-cause mortality, cardiovascular disease (CVD),
oesophageal cancer, gastric cancer, cervical cancer and lung
cancer with an increment of 50–100 mg per day.
Beneficial associations were also identified for respiratory,
neurological, ophthalmologic, musculoskeletal, renal and dental
outcomes. A total of 76 meta-analyses (51 papers) of randomised
controlled trials and observational studies with 63 unique health
outcomes were identified. Harmful associations were found for
breast cancer and kidney stones for vitamin C supplement
intake.
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion. An umbrella review compiles evidence from multiple existing reviews and is one of the highest levels of evidence.
2022 - Obese women who took vitamin C and B6 at amounts that
exceeded the recommended daily intake levels were associated
with a lower risk of breast cancer, according to a five-year
long South Korean cohort study. 40,432 women without a history of cancer at baseline were
included in this study.
A 2017 meta-analysis of 11 studies concluded that patients with lower concentrations of serum vitamin E (the vitamin E level in your blood) had a higher risk for colorectal cancer.
2023 - A systematic review to evaluate the existing literature on the safety and
efficacy of vitamin C, E and selenium supplementation in oncology
patients. Findings were generally favorable among the studies, and
adverse effects of supplementation were limited. The review
concluded that antioxidant supplements may provide benefits in
reducing incidence or severity of treatment-induced side effects
with limited risk for adverse effects.
Treatment
2022 - A systematic review on the effect of vitamins C and E on cancer survival showed
improvement of survival and progression rates of cancers by
vitamins C and E. However, the authors concluded that more
high quality trials with large sample sizes are required to
confirm.
Vitamin C is known as an antioxidant, but at high concentrations,
vitamin C can kill cancer cells through a pro-oxidant
property (Transl Oncol. 2020). This study has also demonstrated that vitamin C treatment
with magnesium supplementation provided more effective anticancer
therapy than vitamin C treatment alone.
To understand the mechanism of AA's (ascorbic acid) anticancer activity, many
research groups have treated colon, prostate, leukemia, lymphoma,
brain, and stomach cancer cells and chemically or genetically
transformed cancer cells with AA and showed cancer growth
inhibition and even cancer cell death through hydrogen
peroxide–mediated reactive oxygen species (ROS) generation [source].
In most cases, the pharmacological concentration of vitamin C
required for anticancer effects (EC50 value of 1–10 mM) could only
be achieved by intravenous administration. Thus, to
apply vitamin C as an anticancer therapy, a high
intracellular concentration in cancer cells is critically
important (source).
According to the Mayo Clinic (2023):
There's still no evidence that vitamin C alone can cure cancer, but researchers are studying whether it might boost the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy, or reduce treatment side effects.
There are still no large, controlled clinical trials that have shown a substantial effect of vitamin C on cancer, but some preliminary studies do suggest there may be a benefit to combining standard treatments with high-dose IV vitamin C."
According to the concluding remarks from a 2020 article from
the National Cancer Institute:
Synthetic Ascorbic acid is NOT the same as whole food vitamin C. If you were to compare the two to a car, vitamin C would be the whole car, fully functional, and the engine is an enzyme called tyrosinase, while ascorbic acid is the car frame, with no moving parts.
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
3. Turmeric (Curcumin)
What about turmeric and cancer? Curcumin is one of the nutrients with the most evidence-based literature
supporting its use against cancer. There are more than 7,000 search results
on curcumin and cancer on PubMed and more than 50 clinical trials with curcumin, most of which are still ongoing. The spice turmeric
can be extremely helpful when it comes to fighting cancer.
The use of fenbendazole and curcumin, has achieved much attention due to the reported experience of Joe Tippens. In 2016, Tippens was diagnosed with non-small-cell lung cancer with extensive metastatic disease. At the advice of a veterinarian friend, he took Fenbendazole together with nanocurcumin, and three months after starting these drugs his PET scan was completely clear.
Best Evidence: A review paper published in 2022, analysed 21 human studies. Sixteen out of 21 clinical trials were associated with the effectiveness of curcumin or turmeric on various types of cancer, and the other five clinical trials were related to the evaluation of the efficacy of curcumin or turmeric in relieving the side effects of cancer chemotherapy and radiotherapy. The emerging data from the clinical trials confirm that curcumin has the potential for cancer prevention and intervention. Interestingly, curcumin appears to be universally useful for just about every
type of cancer (Arslan 2022), which is really odd since cancer consists of a wide variety of different
molecular pathologies.
Both curcuminoids and related turmeric products have been sanctioned
by the U.S. Food and Drug Administration (FDA) as safe.
Why Whole Turmeric Is Ineffective
Unfortunately, while there's some curcumin in whole turmeric, there's not enough in the regular spice to achieve clinically relevant results. The turmeric root itself contains only about 3% curcumin concentration. Another major limitation of curcumin as a therapeutic agent is that it is poorly absorbed. When taken in its raw form, you're only absorbing about 1% of the available curcumin.
Unfortunately, while there's some curcumin in whole turmeric, there's not enough in the regular spice to achieve clinically relevant results. The turmeric root itself contains only about 3% curcumin concentration. Another major limitation of curcumin as a therapeutic agent is that it is poorly absorbed. When taken in its raw form, you're only absorbing about 1% of the available curcumin.
Because it's not easily absorbed through your gastrointestinal tract,
it's more effective to use a high-quality bioavailable curcumin extract,
according to a 2013 study. A typical anticancer dose is just under 1 teaspoon of curcumin
extract three or four times daily.
However, in the case of colon cancer, this poor absorption into the
bloodstream may be an advantage. As there is poor absorption, higher
levels of curcumin stay in the intestinal tract for longer periods of
time, having an effect on gastrointestinal cancers.
In
one study, participants took a 1,080 milligram (mg) dose per day of curcumin for
10 to 30 days between their initial biopsy and surgical removal. The
patients taking the supplement experienced a reduction in blood levels
of inflammatory agent, improvement in their body weight and an increased
number of dying tumor cells.
"Studies on the effect of curcumin on cancer and normal cells will be useful for the ongoing preclinical and clinical investigations on this potential chemo-preventive agent."
New Curcumin Forms
Convenience and efficiency has driven many of the changes in the forms
of curcumin in later years. Because it's a fat-loving or lipophilic
molecule, many newer preparations now include some sort of oil or fat,
which improves its absorbability and bioavailability. Such preparations
typically have seven to eight times higher absorption than the raw,
unprocessed 95% concentration of dry powder. There are also newer
sustained release preparations.
Turmeric and black pepper each have health benefits, due to the
compounds curcumin and piperine. As piperine enhances curcumin
absorption in the body by up to 2,000%, combining the spices magnifies
their effects. (Healthline)
4. Magnesium and Molecular Hydrogen
PubMed has indexed more than 5,000 research
studies on magnesium and cancer.
Magnesium and Colorectal Cancer
An analysis of the prospective, Swedish Mammography Cohort (JAMA 2005), evaluated 61,433 women aged 40 to 75 without a history of cancer for a mean follow-up of 14.8 years. The highest quintile of magnesium intake was associated with a significantly lower risk of CRC compared with the lowest quintile. This benefit was observed for both colon and rectal cancers.
A case-control study evaluated 2204 subjects from the Tennessee Colorectal Polyp Study (2007), which demonstrated that increasing total magnesium intake was significantly associated with decreasing risk of CR.. The highest tertile of dietary magnesium intake (>298 mg/day) was significantly associated with reduced risk of CRC in an age-adjusted model.
A study of 140,601 postmenopausal women from the Women’s Health Initiative (2015) with an mean follow-up of 13 years demonstrated a significant reduction in CRC risk with the highest quintile of total magnesium intake compared with the lowest quintile of magnesium intake. The benefit was driven by colon cancer, with a trend for rectal cancer.
Magnesium and Pancreatic Cancer
A study of 66,806 subjects aged 50 to 76 at baseline from the Vitamins and Lifestyle cohort (Nature 2015) evaluated magnesium intake and the incidence of pancreatic cancer during a mean follow-up of 6.8 years. Subjects with magnesium intake below the recommended dietary allowance were more likely to develop pancreatic cancer, particularly in those whose intake was less than 75% of the recommended dietary allowance. In this study, a 100 mg/day decrease in magnesium intake resulted in a 24% increase in risk of pancreatic cancer.
Molecular Hydrogen and Cancer
There is little evidence to show that molecular hydrogen can reduce the risk of cancer.
However, in terms of cancer treatment, studies involving the effects of H2 on cancer were systematically reviewed. More than 600 articles related to molecular hydrogen and cancer were retrieved from Cochrane, PubMed and Google Scholar, and 27 articles were included for this systematic review (2023).
Based on the authors' analysis, "H2 plays a promising therapeutic role as an independent therapy as well as an adjuvant in combination therapy, resulting in an overall improvement in survivability, quality of life, blood parameters, and tumour reduction."
Although H2 has demonstrated significant anti-cancer effects, the underlying mechanisms have not yet been elucidated. Many studies have shown that H2 therapy can reduce oxidative stress. This, however, contradicts radiation therapy and chemotherapy, in which ROS (Reactive Oxygen Species) are required to induce apoptosis and combat cancer.
Related: Best Molecular Hydrogen Tablets
5. Fish Oil (Omega-3 Fatty Acids)
PubMed has indexed more than 3,000 research studies on Omega-3 and cancer. Most people use fish oil supplements to enhance the amount of omega-3’s in their diet.
The first randomized-controlled trial (DO-HEALTH trial) to investigate the combination of three complementary treatments for the prevention of cancer and suggest that the combination of daily vitamin D3, supplemental marine omega-3s, and a simple home exercise program may be effective in the prevention of invasive cancer among generally healthy and active adults aged 70 and older.
Findings from a 3 year Randomized Controlled Trial with more than 2,000 participants observed a 61% reduction in the risk of invasive cancer among patients who completed a home exercise program and took vitamin D3 and omega-3 fatty acids daily. These results, from the DO-HEALTH trial, were published in Frontiers in Aging 2022.
Many governments recommend eating omega-3 containing fatty fish, two times per week. But that is often not enough. Ideally, people would need to eat fatty fish four times per week, while also supplementing with omega-3 fatty acids, at least 1,000 mg of pure omega-3 (DHA and EPA) per day.
However, fish oil was shown in one study on mice (2015) to possibly reduce the effectiveness of chemotherapy, and for that reason ground flax seed is a worthy alternative.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
TOTOX value stands for total oxidation value. The omega 3 fatty acids EPA and DHA from fish oil are highly sensitive to oxidation. This means that they are rapidly affected by contact with oxygen. Oxidised fatty acids are not beneficial to our health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization for EPA and DHA omega-3.
Caution: A 2024 study published in BMJ Medicine suggests that regular use of fish oil may contribute to atrial fibrillation and stroke among the general population.
We recommend taking a maximum of 1 gram of omega-3 per day. Higher amounts could be risky, because EPA and DHA are both polyunsaturated fats (PUFAs) and, like linoleic acid (LA), are susceptible to oxidation and the production of dangerous aldehyde metabolites.
6. Melatonin
PubMed has indexed more than 3,300 research studies on melatonin and cancer.
The Mediterranean Diet (MD) dietary pattern is also rich in antioxidants, such as melatonin. A systematic review of 31 studies published in Antioxidants (Elena 2023) showed high melatonin contents in MD-related foods, such as tomatoes, olive oil, red wine, beer, nuts, and vegetables. The consumption of specific MD foods increases melatonin levels and improves the antioxidant status in plasma.
Melatonin is one of the most important antioxidant molecules. In the human body — aside from having direct antioxidant effects — it also stimulates the synthesis of glutathione and other important antioxidants like superoxide dismutase and catalase.
Many people are not aware that only 5% of your body’s melatonin — which is also a potent anticancer agent — is produced in your pineal gland. The other 95% is produced inside your mitochondria — provided you get sufficient near infrared exposure which is typically from sun on your bare skin. This is why vitamin D is more than likely a biomarker for sun exposure, which is intricately involved in melatonin production. (source)
In addition, melatonin increases the expression of the p53 protein, induces its phosphorylation, inhibiting cell proliferation, promotes apoptosis, reduces the levels of the vascular endothelial growth factor and endothelin-1, fundamental for tumor growth and metastasis formation, reduces inflammatory processes and cell migration (Molecules 2018).
Melatonin - Treatment
2020 - A case series of 14 advanced cancer patients (Trends in Oncology 2020), treated with high dose (1,000 mg/day) of melatonin; achieved a disease control of 54% of the patients:
"Moreover, this preliminary study may also suggest that high dose melatonin has no toxicity in cancer patients with poor clinical status, as well as in healthy subjects."
2005 - A systematic review of 10 randomized controlled trials (J Pineal Res 2005):
7. Green Tea (EGCG)
PubMed has indexed more than 2,000 research studies on EGCG and cancer.
The Minnesota Green Tea Trial (MGTT. 2015) is the largest and longest double-blind, placebo-controlled, randomized intervention study that specifically evaluated the effects of oral GTE (green tea extract) containing defined quantities of EGCG on established biomarkers of breast cancer risk.
They randomized and stratified 1075 healthy postmenopausal women at high risk of breast cancer according to their breast tissue density and catechol-O-methyltransferase genotypes and divided them into two groups: 537 placebo and 538 green tea groups. Green tea group participants took 4 capsules that contained 843 mg EGCG, whereas the placebo group took capsules without green tea extracts.
Researchers measured changes in percent mammographic density, circulating endogenous sex hormones, and proteins of the insulin-like growth factor axis. Their results showed that supplementation with green tea extract could modify and reduce mammographic density (MD) and protect against breast cancer, even though it was only significant in younger women (50–55 years) and had no effect in older women (R), an age-dependent effect similar to those of tamoxifen.
However, the National Center for Complementary and Integrative Health (NCCIH) state that studies of green tea and cancer in humans have so far produced inconsistent results.
Several epidemiological studies (2011) have reported that the consumption of green tea may decrease cancer risk. Studies have also confirmed numerous health benefits of green tea including prevention of cancer (R, R) and cardiovascular disease, as well as anti-inflammatory, antioxidant, antiarthritic, antibacterial, and antiviral effects. (R, R, R, R).
If you have cancer, consider drinking up to 3 cups of green tea per day to experience the benefits. Green tea pills are also available, but may be too concentrated.
8. Zinc and Cancer
PubMed has indexed more than 20,000 research studies on zinc and cancer.
The extensive evidence demonstrating the prevalence of zinc deficiency in a wide range of cancer types suggests that zinc deficiency should be considered a relatively widespread feature of multiple cancers. While research regarding the potential clinical utility of testing zinc levels in patients with or at risk of developing cancer is still preliminary, the data suggest that zinc deficiency may be a potential biomarker for identifying patients at risk of developing cancer, predicting outcomes in patients with cancer, and even as a preventive or adjunctive treatment for cancer.
9. Quercetin and Cancer
PubMed has indexed more than 4,000 research studies on quercetin and cancer. The safety and potential usefulness of quercetin for the prevention and treatment of cancer have been documented in both animal experiments and a phase I clinical trial.
2022 - A paper published in August 2022 in Nutrition Research analyzed the pro-apoptotic effect that quercetin has on aging cells. The paper reviewed preclinical and early phase data using quercetin as a senolytic agent and found the data showed it was effective in “preventing or alleviating cancer formation.”
The authors reviewed the importance of cellular aging in the development of cancer cells and the effect that quercetin may have on the suppression of cancer cell proliferation.
Cellular senescence is a dynamic and multi-step process that is associated with alterations in metabolic activity and gene expression. This can compromise tissue regeneration and contribute to aging. On the other hand, by removing senescent cells, age-related dysfunction can be attenuated and potentially extend the lifespan.
According to Mount Sinai, quercetin should be used with caution as it may interact with certain antibiotics by reducing the effectiveness of the drug. It may also enhance the effect of some blood thinners, which can increase your risk of bleeding. In addition to these, it may interact with corticosteroids, digoxin, cyclosporine and fluoroquinolones.
10. Garlic (Allicin) and Onion
PubMed has indexed more than 1,200 research studies on garlic and cancer. Garlic and onions belong to the Allium genus of plants.
2023 - A randomized controlled trial (RCT) on garlic and gastric cancer (GC), published in January 2023, found a significant reduction in the risk of developing GC with increasing dietary intake of allium vegetables, particularly garlic vegetables.
2020 - A meta-analysis of 11 studies, published in January 2020, did find evidence that garlic could reduce the risk of ColoRectal Cancer.
Another study published in the Asia Pacific Journal of Clinical Oncology (2019) revealed the odds of getting ColoRectal Cancer were 79% lower in those who a diet high in allium vegetables, which include garlic, leeks and onions.
One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (Source).
A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (Source).
Based on these findings, including 2–5 grams (approximately one clove) of fresh garlic into your diet per day can help you take advantage of its health-promoting properties.
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
Despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.
Garlic is a great choice when it comes to giving your body a little extra protection. To reap the benefits of garlic, you should eat one clove per day, or 300 to 1,000 milligrams (mg) of garlic extract.
The active component in garlic is allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies (Source, Source, Source).
There is evidence demonstrating garlic can kill cancer cells in vitro. Several studies have analyzed the effects that dietary garlic may have on the development of colorectal cancer.
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
Diet and Cancer Prevention
 |
| AACR Cancer Progress Report 2023 |
Does eating healthy prevent cancer?
Please remember that reducing your risk of getting cancer doesn’t simply depend on one stand alone strategy or nutrient or supplement. Even if you zealously consume various supplements, you can still fall victim to this disease if you fail to address your other risk factors.
The umbrella review*, published in May 2024 in PLOS One, evaluated 48 previous reviews and meta-analyses published between 2000 and 2023 and concluded that vegetarian or vegan diets “significantly reduce the risk” of ischemic heart disease, gastrointestinal cancer, and prostate cancer, as well as associated mortality.
Caution: What are the nutrients of concern for vegetarians and vegans? Vitamin B12 and K2. Anybody who is eating a vegan diet or a vegetarian diet or just a mostly plant-based diet should be taking vitamin B12 and K2 supplements. Vitamin B12 is only found in significant amounts in animal products and fortified foods, and a deficiency can cause anemia, mood changes, or permanent neurological damage. Plant-based diets may also be low in vitamin D, omega-3 fatty acids, and minerals like iodine, selenium, iron, and zinc.
Another 2024 umbrella review* (BMJ) of the literature confirmed what multiple studies have shown — the higher your intake of ultraprocessed food, the higher your risk of adverse health outcomes. The analysis, which included 45 unique pooled analyses and 9,888,373 participants, found direct associations between 32 health parameters and exposure to ultra processed food, including metabolic dysfunction, cancer, mental, respiratory, cardiovascular and gastrointestinal issues, as well as all-cause mortality.
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion. An umbrella review compiles evidence from multiple existing reviews and is one of the strongest and highest levels of evidence.
Evidence from another umbrella review (BMJ 2023) of more than 8,000 studies supports the limiting dietary sugar recommendation.
A 2018 study published by Cambridge University Press found an association between higher intakes of sugar-sweetened soft drinks and an increased risk of obesity-related cancers. Research published in the American Journal of Clinical Nutrition in 2020 concluded that sugars may be a risk factor for cancer, breast in particular. Cancer cells are ravenous for sugar, consuming it at a rate 200 times that of normal cells.
In 2023, a study published in Cell determined that a ketogenic diet may be an effective nutritional intervention for cancer patients as it helped slow the growth of cancer cells in mice—while a review published in JAMA Oncology in 2022 found that the current evidence available supports a plant-enriched diet for reducing cancer risk.
A large study that involved 79,952 US-based men found that those who ate the largest amounts of healthy plant-based foods had a 22% lower risk of bowel cancer compared with those who ate the least. The team suggested that the link is clearer for men, who have an overall higher risk of bowel cancer. Their findings were published in the journal BMC Medicine (Nov 2022).
The ketogenic diet is a low-carbohydrate, high-fat, and protein diet that forces the body to rely on ketones instead of glucose as a predominant energy source. It has shown potential in preclinical and early clinical studies for brain cancer treatment. By altering the metabolism of cancer cells, the ketogenic diet may inhibit tumor growth and enhance the effectiveness of other therapies (Neurology 2021).
Another 2017 review of 24 human studies concluded that the probability of achieving an anti-tumor effect seems greater than that of causing serious side effects when offering Keto Diets to cancer patients.
Intermittent fasting or prolonged fasting refers to periods of restricted calorie intake or complete food avoidance. Like the Ketogenic diet, fasting triggers the use of ketones as the predominant energy source and may sensitize cancer cells to treatments and potentially slow down tumor growth. Fasting-induced metabolic changes may also favor the protection of normal tissues from therapy side effects and improve tolerance and quality of life impacts to care.
Intermittent fasting or prolonged fasting refers to periods of restricted calorie intake or complete food avoidance. Like the Ketogenic diet, fasting triggers the use of ketones as the predominant energy source and may sensitize cancer cells to treatments and potentially slow down tumor growth. Fasting-induced metabolic changes may also favor the protection of normal tissues from therapy side effects and improve tolerance and quality of life impacts to care.
Thomas Seyfried said that by keeping the mitochondria in cells healthy, people are less likely to get cancer. He said this can be achieved through a certain period of fasting (drinking only water), a low-carb diet, and exercise.
Although eating healthy foods can't ensure cancer
prevention, it might reduce the risk. Consider the
following in general:
- Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans. Eat lighter and leaner by choosing fewer high-calorie foods. Limit refined sugars and fat from animal sources.
- Drink alcohol only in moderation, if at all. Alcohol increases the risk of various types of cancer, including cancer of the breast, colon, lung, kidney and liver. Drinking more increases the risk.
- Limit processed meats. Eating processed meat often can slightly increase the risk of certain types of cancer. This news comes from a report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization.
The Mediterranean-DASH diet
A meta-analysis of 45 studies published in 2022 found that people who consume olive oil daily have a 31 percent lower risk of any cancer compared to those who consume olive oil less frequently.
The Mediterranean-DASH (MIND) diet combines elements of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Here’s what we know:
- MIND Diet and Breast Cancer Risk: A 2022 study investigated the association between the MIND diet and breast cancer risk among Tehranian adult women. The study included 134 women with recently diagnosed breast cancer (confirmed histologically) and 272 women of the same age as controls. Results showed that individuals in the highest tertile of the MIND diet had a 45% lower risk of breast cancer compared to those in the lowest tertile.
- Mediterranean Diet and Cancer: The Mediterranean diet is characterized by high consumption of vegetables, fruits, whole grains, and olive oil, while limiting meat, sweets, and saturated fat. Research suggests that the Mediterranean diet is linked to lower risks of cancer and may help alleviate symptoms and imbalances common among people with cancer.
- The abundance of antioxidants and cancer-fighting phytochemicals in this diet contributes to its potential protective effects against cancer (American Institute of Cancer Research 2013).
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| Halma et al. 2023 |
Healthy and unhealthy oils
• Soybean oil
• Corn oil
• Cottonseed oil
• Sunflower oil
• Sesame oil
• Grapeseed oil
• Safflower oil
• Margarine
• Rice bran oil
Instead, opt for healthy oils and fats such as the ones listed below. Use only high-quality products and check production and expiration dates.
• Olive oil (oleic acid, Omega-9 monounsaturated fatty acids); never heat olive oil to the point where it produces smoke.
• Avocado oil (oleic acid, Omega-9 monounsaturated fatty acids)
• Coconut oil (medium chain fatty acid)
• Flaxseed oil (alpha-linolenic acid, ALA Omega-3)
• Walnut and Pecan oils; should be refrigerated to avoid spoilage
• Butter (saturated fat)
Best Cancer Fighting Foods
But research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods helps lower risk for many cancers. In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. By including more foods that fight cancer into your diet, you will help reduce your risk of developing cancer.
The development of cancer, in particular, has been shown
to be heavily influenced by your diet. The term
“superfood” is a fairly new term referring to foods that
offer maximum nutritional benefits for minimal
calories.
Do take note that we are talking about foods to prevent your risk of cancer and not about treating cancer with foods. Cancer treatments will be something that you will need to discuss with your cancer specialist.
Many foods contain beneficial compounds that could help decrease the growth of cancer. There are also several studies showing that a higher intake of certain foods could be associated with a lower risk of the disease.
Do take note that we are talking about foods to prevent your risk of cancer and not about treating cancer with foods. Cancer treatments will be something that you will need to discuss with your cancer specialist.
Many foods contain beneficial compounds that could help decrease the growth of cancer. There are also several studies showing that a higher intake of certain foods could be associated with a lower risk of the disease.
Some doctors and media channels argue that there is
very little evidence to support the use of foods to
prevent cancer.
We will delve into the research and look at a list of foods that may lower your risk of cancer.
We will delve into the research and look at a list of foods that may lower your risk of cancer.
Vegetables, Tomatoes, Broccoli and Carrots
A 2022 umbrella review* of 41 systematic reviews and meta-analyses of 303 observational studies
revealed that CV (cruciferous vegetable intake might be associated with beneficial effects on several health-related outcomes (gastric cancer, lung cancer, endometrial cancer, and all-cause mortality).*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion. An umbrella review compiles evidence from multiple existing reviews and is one of the strongest and highest levels of evidence.
Vegetables, such as tomatoes, broccoli and carrots, are linked to a decreased risk of prostate, stomach and lung cancer (Trusted Source, Trusted Source, Trusted Source, Trusted Source).
It has long been known that tomato consumption reduces the risk of developing cancer and cardiovascular disease, due to its high lycopene content (Ratto 2022). There are more than 1,500 search results on lycopene and cancer on PubMed.
In a 2020 prospective study of 27,934 Adventist men, published in the journal Cancer Causes & Control (The Adventist Health Study 2) found that men who ate tomatoes almost every day had a 28 percent lower risk of prostate cancer than men who didn’t. Lycopene may also protect the skin from the sun damage that can cause skin cancer, and some research suggests that it helps women maintain bone mass as they age.
A review of 17 studies also found that a higher intake of raw tomatoes, cooked tomatoes and lycopene were all associated with a reduced risk of prostate cancer (J Nutr Sci Vitaminol. 2013).
Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties. There are more than 1,000 search results on broccoli and cancer on PubMed.
One analysis of 35 human studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer (Ann Oncol. 2013).
Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.
For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (Source).
Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (Source).
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (Source).
Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.
For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (Source).
Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (Source).
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (Source).
Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.
Olive Oil
Olive oil is loaded with health benefits, so it’s no
wonder it’s one of the staples of the Mediterranean
diet. There are more than 1,200 search results on olive oil and cancer on PubMed.
Best Evidence: A meta-analysis of 45 studies published in 2022 found that people who consume olive oil daily have a 31 percent lower risk of any cancer compared to those who consume olive oil less frequently.
Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.
Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More human studies are needed to look at the direct effects of olive oil on cancer in people.
Dietary Fibers
Best evidence: A 2023 umbrella review of the literature indicated that a high intake of dietary fiber is associated with a reduced risk of several types of cancer, including esophageal, gastric, colon, rectal, colorectal adenoma, breast, endometrial, ovarian, renal cell, prostate, and pancreatic cancers. Conclusions: Dietary fiber intake has different protective effects on different cancers.
More than 180 studies were analysed in this umbrella review.
Citrus Fruits
Eating citrus fruits such as lemons, limes, grapefruits and oranges has also been associated with a lower risk of cancer in some studies. There are more than 400 search results on citrus fruits and cancer on PubMed and more than 18,000 research studies on fruits and cancer.
One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (Source).
A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (Source).
Finally, another review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (Source).
These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.
Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.
One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (Source).
A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (Source).
Finally, another review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (Source).
These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.
Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.
Nuts
Research has found that eating nuts may be linked to a lower risk of certain types of cancer. There are more than 1,000 search results on nuts and cancer on PubMed.
For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (Br J Nutr. 2015).
Another 2015 study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (Source).
For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (Br J Nutr. 2015).
Another 2015 study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (Source).
Another meta-analysis of 14 cohort studies (2015), found that dietary legume consumption reduces risk of colorectal cancer. Legumes are a diverse group of foods, including soybeans, peas, beans, lentils, peanuts, and other podded plants, which are widely cultivated and consumed.
Other studies have found that specific types of nuts may be linked to a lower cancer risk. For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (Source).
These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.
Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.
Caution: Whilst we don't want to avoid nuts unnecessarily, limiting nuts may be helpful if you are experiencing recurrent cold sore (Herpes type 1) infections. While nuts are usually a great way to add to a healthy diet in order to pack in some extra protein, fibre and minerals, they are also a high source of arginine. In particular, peanuts, walnuts and hazelnuts are the worst offenders so steer clear of these. This includes peanut butter and other nut butters, unfortunately. (source)
Berries
Berries are high in anthocyanins, plant pigments that
have antioxidant properties and may be associated with
a reduced risk of cancer.
There are more than 17,000 search results on berries and cancer on PubMed. Do take note that most of the research studies are
pre-clinical, lab, animal and non-human studies.
In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (Source).
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (Source).
One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (Source).
Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (Source).
Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer. Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (Source).
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (Source).
One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (Source).
Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (Source).
Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer. Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
Soy
A review of 14 studies (Plos One. 2020) found that tofu intake was associated with a
lower risk of breast cancer. Tofu (bean curd), is a popular food derived from soy in Asia.
lower risk of breast cancer. Tofu (bean curd), is a popular food derived from soy in Asia.
A review of 35 studies (Plos One. 2014) found that soy intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.
Dairy products, milk, calcium and wholegrains
Best evidence: A 2021 umbrella review (Nature) of the literature concluded that consumption of dairy products, milk, calcium and wholegrains are inversely associated with colorectal cancer risk.Coffee and Cancer
Best evidence: A 2021 umbrella review (Nature) of the literature concluded that coffee consumption is inversely associated with risk of liver cancer and skin basal cell carcinoma.
In addition, based on data from another large observational study nested in a clinical trial, are in line with earlier studies showing a connection between regular coffee consumption and improved outcomes in patients with non-metastatic colorectal cancer. The study is being published by JAMA Oncology (2020).
Beans
Beans are high in fiber, which some studies have found may help protect against colorectal cancer (Source, Source, Source).
One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (Source).
According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (Source).
According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
Don't use tobacco
Smoking is a major cause of cancer. Cigarette smoking topped the charts as the leading risk factor, contributing to nearly 20 percent of all cancer cases and close to 30 percent of cancer deaths. Smoking comprised 56 percent of potentially preventable cancers in men and almost 40 percent of those in women. (Journal of the American Cancer Society 2024) |
| Journal of the American Cancer Society 2024 |
Smoking has been linked to many types of cancer,
including cancer of the lung, mouth, throat, voice
box, pancreas, bladder, cervix and kidney. Even being
around secondhand smoke might increase the risk of
lung cancer.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
Maintain a healthy weight and be physically active
Being at a healthy weight might lower the risk of some types of cancer. These include cancer of the breast, prostate, lung, colon and kidney.Physical activity counts too. Besides helping control weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Doing any amount of physical activity benefits health. But for the most benefit, strive for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of hard aerobic activity.
You can combine moderate and hard activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.
Studies Confirm Importance of Strength Training in Moderation
Best evidence: A systematic review and meta-analysis of 16 studies published in the British Journal of Sports Medicine in 2022.
Muscle-strengthening activities were associated with a 10% to 17% lower risk of cardiovascular disease (CVD), total cancer incidence, Type 2 diabetes and all-cause mortality*. As in O’Keefe’s study, this review found a J-shaped association, with a maximum risk reduction of all-cause mortality, CVD and cancer (10 % to 20%) being observed at a dose of 30 to 60 minutes per week.
*Note: "Death from anything" may be a clearer term for the layperson as opposed to 'All-cause mortality'. This is one of the best measures for the factors that increase the risk of what eventually and most likely will take someone's life.
After 60 minutes, the benefits of strength training started to diminish, and above 140 minutes per week, it was associated with an increased risk of all-cause mortality.
Another 2022 systematic review published in the American Journal of Preventive Medicine (AJPM) found that:
“Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% ... cardiovascular disease mortality by 19% ... and cancer mortality by 14% ...
A dose-response meta-analysis of 4 studies suggested a nonlinear relationship between resistance training and the risk of all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training ... Mortality risk reductions diminished at higher volumes.”
“Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% ... cardiovascular disease mortality by 19% ... and cancer mortality by 14% ...
A dose-response meta-analysis of 4 studies suggested a nonlinear relationship between resistance training and the risk of all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training ... Mortality risk reductions diminished at higher volumes.”
Fasting and Cancer
Fasting may help reduce obesity-associated cancers. “There’s a lot of obesity-associated cancers,” said Dr. Jason Fung, a nephrologist and fasting expert. “There’s about 13 cancers that are well accepted that they are associated with obesity; fasting might help decrease that.”Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for energy. Cancer cells rely heavily on glucose, making them less efficient at using ketones.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Intermittent fasting may protect against liver inflammation and even liver cancer, a 2024 study has found. The study, conducted at the German Cancer Research Center and the University of Tübingen and published in the journal Cell Metabolism, aimed to understand more about how intermittent fasting can affect the liver. The researchers found that intermittent fasting can halt the progression of non-alcoholic fatty liver disease (NAFLD), a precursor to chronic liver inflammation and liver cancer.
It is important to remember that intermittent fasting is not the best dietary choice for everyone and can even have dangerous consequences for people with certain health conditions.
Many studies, especially in the last 10 years, have evaluated
the association between different types of cancer and
different types of sleep disorders (Mogavero 2021). The majority of sleep disorders in patients with cancer
are associated with activation of the inflammatory response
(Mogavero 2021).
Alcohol
Drink alcohol only in moderation, if at all. Alcohol increases the risk of various types of cancer, including cancer of the breast, colon, lung, kidney and liver. Drinking more increases the risk.
Best evidence: A 2021 umbrella review (Nature) of the literature concluded that Alcohol consumption is positively associated with risk of postmenopausal breast, colorectal, esophageal, head & neck and liver cancer.
Gut Microbes and Probiotics
Not only have gut bacteria been shown to influence gene expression (R, R), turning some genes on and others off, research (R) published in 2018 found gut microbes actually control antitumor immune responses in your liver, and that antibiotics can alter the composition of immune cells in your liver, triggering tumor growth.
Harvard Medical School researchers have identified the specific population of gut microbes that modulates both localized and systemic immune response to ward off viral invaders.
Certain gut bacteria also promote inflammation, which is an underlying factor in virtually all cancers, whereas other bacteria quell it. The presence of certain gut bacteria has even been shown to boost the patient's response to anticancer drugs. (Nature 2018)
One way in which gut bacteria improve the effectiveness of cancer treatment is by activating your immune system and allowing it to function more efficiently. Researchers have actually found that when these specific microbes are absent, certain anticancer drugs may not work at all.
Certain gut bacteria also promote inflammation, which is an underlying factor in virtually all cancers, whereas other bacteria quell it. The presence of certain gut bacteria has even been shown to boost the patient's response to anticancer drugs. (Nature 2018)
One way in which gut bacteria improve the effectiveness of cancer treatment is by activating your immune system and allowing it to function more efficiently. Researchers have actually found that when these specific microbes are absent, certain anticancer drugs may not work at all.
Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:
-
Practice safe sex. Limit the number of sexual partners and use a condom. The greater the number of sexual partners in a lifetime, the greater the chances of getting a sexually transmitted infection, such as HIV or HPV.
People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
- Don't share needles. Injecting drugs with shared needles can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug misuse or addiction, seek professional help.
Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer and one of the most preventable. Try these tips:
- Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m. when the sun's rays are strongest.
- Stay in the shade. When outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help too.
- Cover your skin. Wear clothing that covers as much skin as possible. Wear a head cover and sunglasses. Wear bright or dark colors. They reflect more of the sun's harmful rays than do pastels or bleached cotton.
- Don't skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply a lot of sunscreen. Apply again every two hours, or more often after swimming or sweating.
- Don't use tanning beds or sunlamps. These can do as much harm as sunlight.
Sleep, Stress and Desk Job
Sleep
Circadian rhythm disorders seem to represent a risk factor
for gastrointestinal and breast cancer, squamous cell
carcinoma, thyroid and prostate cancer (albeit with dubious
evidence), lymphomas and chronic myeloid leukemia, not for
ovarian cancer. Insomnia represents a risk factor for a wide
range of tumors, especially breast, nose, trachea, liver and
oral cavity. (Mogavero 2021)
In a 2022 study, the detrimental associations of poor sleep with all-cause
and cause-specific mortality risks are exacerbated by low PA
(physical activity), suggesting likely synergistic effects.
The study supports the need to target both behaviours in
research and clinical practice.
A 2023 study indicated that insomnia and nap during the day may
be risk factors of PLC (primary liver cancer) and adequate
night sleep might keep us away from PLC (primary liver
cancer).
A 2021 study, concluded that both unfavorable sleep duration and
evening chronotype were associated with increased lung
cancer incidence, especially for those with low to
moderate genetic risk. These results indicate that sleep
behaviors as modifiable risk factors may have potential
implications for lung cancer risk.
Another similar study, the authors concluded that they have found robust
evidence for effect of sleeplessness on lung cancer risk.
Stress
High stress might be one of the most overlooked factors,
especially concerning the long-term impact of being exposed to
a stressful job environment.
Studies have shown that stress might promote cancer indirectly
by weakening the immune system's anti-tumor defense or by
encouraging new tumor-feeding blood vessels to form. But a
study published in The Journal of Clinical Investigation shows that stress hormones, such as adrenaline, can
directly support tumor growth and spread.
However, it’s important to understand the role of stress
on cancer progression. Scientists know that psychological
stress can affect the immune system, the body’s defense
against infection and disease (including cancer).
The body responds to stress by releasing stress hormones,
such as epinephrine (also called adrenaline) and cortisol
(also called hydrocortisone). The body produces these
stress hormones to help a person react to a situation with
more speed and strength. Stress hormones increase blood
pressure, heart rate, and blood sugar levels. Small
amounts of stress are believed to be beneficial, but
chronic (persisting or progressing over a long period of
time) high levels of stress are thought to be
harmful.
Stress that is chronic can increase the risk of obesity,
heart disease, depression, and various other illnesses.
Stress also can lead to unhealthy behaviors, such as
overeating, smoking, or abusing drugs or alcohol, that may
affect cancer risk.
Some studies have indicated an indirect relationship
between stress and certain types of virus-related growths.
Evidence from both animal and human studies suggests that
chronic stress weakens a person’s immune system, which in
turn may affect the incidence of virus-associated cancers,
such as Kaposi sarcoma and some lymphomas.
It is difficult to separate stress from other physical or
emotional factors when examining cancer risk. For example,
certain behaviors, such as smoking and using alcohol, and
biological factors, such as growing older, becoming
overweight, and having a family history of cancer, are
common risk factors for cancer.
Desk Job
One of the most important aspects of lifestyle is your job. If
you're among the 86% of American workers who work at a desk
all day, your job may have an adverse effect on your
health.
Studies have found that those who sat for more than 8 hours a
day with no physical activity had a risk of dying similar to
the risk posed by obesity and smoking.
A 2009 study found that people who had increased sitting times had
higher rates of cancer and overall mortality, even when they
got some daily exercise.
The American Cancer Society has also found a link between long periods of inactivity and cancer. The group says that people who spend "prolonged leisure time sitting" — defined as more than 6 hours per day — have a 19% higher rate of death compared to people who sit an average of 3 hours per day. That number includes all causes of death, but it doesn't necessarily mean that sitting directly causes cancer or other diseases, since sick people are also likely to move around less.
The American Cancer Society has also found a link between long periods of inactivity and cancer. The group says that people who spend "prolonged leisure time sitting" — defined as more than 6 hours per day — have a 19% higher rate of death compared to people who sit an average of 3 hours per day. That number includes all causes of death, but it doesn't necessarily mean that sitting directly causes cancer or other diseases, since sick people are also likely to move around less.
Get regular medical care and Health Screening
Doing regular self-exams and having screenings for cancers — such as cancer of the skin, colon, cervix and breast — can raise the chances of finding cancer early. That's when treatment is most likely to succeed. Ask a health care provider about the best cancer screening schedule for you.
Avoid unnecessary exposure to radiation.
Get medical imaging studies only when you need them. (Harvard Health)
Check your home for residential radon, which increases the
risk of lung cancer. Protect yourself from ultraviolet
radiation in sunlight, which increases the risk of melanomas
and other skin cancers. But don't worry about
electromagnetic radiation from high-voltage power lines or
radiofrequency radiation from microwaves and cell phones.
They do not cause cancer.
Avoid exposure to environmental toxins and infections that contribute to cancer
Avoid exposure to industrial and environmental toxins such
as asbestos fibers, benzene, aromatic amines, and
polychlorinated biphenyls (PCBs). (Harvard Health)
Avoid infections that contribute to cancer, including
hepatitis viruses, HIV, and the human papillomavirus. Many
are transmitted sexually or through contaminated needles.
(Harvard Health)
Caution and Concern
It's important to emphasize caution when it comes to these natural products. It wasn't long ago that, after finding that people who ate a diet rich in foods containing beta-carotene had a lower risk of lung cancer, researchers set out to study the potential effect of supplements of beta-carotene on risk. Unlike the reduced risk seen with dietary beta-carotene, however, beta-carotene in supplement form was associated with an increased risk of developing the disease.Key Takeaways
The best way to prevent cancer is to utilise a menu of strategies by maintaining good health, like from
eating a nutritious whole-food diet with lots of fruits and vegetables, avoid ultra processed foods and
a healthy lifestyle.
Everyone’s situation is different, however, it is important to arm yourself with medical knowledge that cancer doctors (Oncologists) may simply not give you.
While there’s no silver bullet supplement, there are
some anti-cancer supplements on the market that may help you keep the
disease at bay or stop it from getting worse. Whether you’re living with
cancer, a survivor, or just concerned for your health, talk to your doctor
to determine the best treatment for you.
This article is part of the diet and cancer series. Other diet and cancer
related articles:
- Gendicine, The First Approved p53 Gene Therapy Product for Cancer: 20 Years Track Record
Dr Mercola would debate the evil of sunshine. Eatting a good whole food and meat diet with morning or evening sun will give the natural vt D you need. covid-19 problem solved.
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