CANCER SUPPORTThe Mediterranean Diet and Cancer Prevention
Is there a diet that can help prevent cancer?
This is one of the commonest questions I am asked. We all intuitively know that diet has a massive impact on our wellbeing, including physical and mental health. Fortunately over the last few decades clinical studies have looked at this very question- and we now have enough evidence to be able to recommend certain diets for cancer prevention. In this post we will focus on the one which has accrued the most evidence thus far: the Medinteranean diet.
It is important to recognize that cancer is a complex and multifactorial disease, and cancer prevention requires a comprehensive approach. We know that diet plays an important role in the prevention of cancer, but it is only one of several factors that lead to the development of a cancer. A Mediterranean diet is a healthy eating pattern that has been associated with a reduced risk of several types of cancer. If you adopt this diet then you can reduce your risk of cancer but this does not guarantee protection against cancer.
What is a Mediterranean diet?
A Mediterranean diet is a way of eating that is based on the traditional dietary patterns of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is characterized by a high consumption of fruits, vegetables, whole grains, legumes, nuts, and healthy fats, such as olive oil and fatty fish. Red meat and processed foods are limited, while herbs and spices are used to flavor foods instead of salt. Alcohol is consumed in moderation, usually in the form of wine.
Benefits of a Mediterranean diet for cancer prevention
Several studies have shown that a Mediterranean diet is associated with a reduced risk of several types of cancer, including breast cancer, colorectal cancer, prostate cancer, and lung cancer. Here are some of the ways in which a Mediterranean diet can help prevent cancer:
Rich in antioxidants and anti-inflammatory compounds
Fruits and vegetables are the foundation of a Mediterranean diet, and they are rich in antioxidants and anti-inflammatory compounds. These compounds help to neutralize free radicals and reduce inflammation, both of which are risk factors for cancer. Some of the most potent antioxidants found in the Mediterranean diet include vitamins A, C, and E, and carotenoids such as beta-carotene and lycopene.
High in fibre
Mediterranean diet is high in fiber, which is important for maintaining a healthy digestive system. Fiber helps to keep the digestive system moving, reducing the risk of colon cancer. Additionally, fiber helps to lower blood sugar and insulin levels, reducing the risk of developing diabetes, which is also a risk factor for cancer.
Low in processed foods
The Mediterranean diet is low in processed foods, which are often high in sugar, salt, and unhealthy fats. These foods are associated with an increased risk of several types of cancer, including colorectal cancer and breast cancer. By avoiding processed foods and focusing on whole foods, you can reduce your risk of developing these types of cancer.
Rich in healthy fats
The Mediterranean diet is rich in healthy fats, such as monounsaturated and polyunsaturated fats. These fats are found in foods such as nuts, seeds, avocados, and fatty fish. They have been shown to have anti-inflammatory properties and may help to reduce the risk of several types of cancer, including breast cancer and prostate cancer.
Moderate alcohol consumption
Moderate alcohol consumption is a key component of the Mediterranean diet, and it is often consumed in the form of red wine. Red wine contains antioxidants and polyphenols, which have been shown to have anti-cancer properties. However, it is important to note that excessive alcohol consumption can increase the risk of several types of cancer, including breast cancer and liver cancer.
Emphasis on healthy lifestyle
The Mediterranean diet is not just about the foods you eat; it is also about the lifestyle that goes along with it. People who follow a Mediterranean diet often have a more active lifestyle and are less likely to smoke, which are both important factors in reducing the risk of cancer.
In the following section we will discuss some of the evidence which supports the Mediterranean diet for prevention of cancers of the breast, colon, prostate.
Reduced Risk of Colorectal Cancer
Colorectal cancer is the third most common cancer in the world, with an estimated 1.8 million cases diagnosed in 2018. Studies have found that individuals who follow a Mediterranean diet have lower risk of developing colorectal cancer than those who do not follow the diet.
The high fiber content of a Mediterranean diet, due to the consumption of whole grains, fruits, and vegetables, may play a role in reducing the risk of colorectal cancer. Fiber helps to promote regular bowel movements, which can reduce the amount of time that carcinogens are in contact with the intestinal lining.
Reduced Risk of Breast Cancer
Breast cancer is the most common cancer in women worldwide, with an estimated 2.3 million new cases diagnosed in 2020. Studies suggest that women who followed a Mediterranean diet had a significantly lower risk of developing breast cancer than those who did not follow the diet.
The protective effects of a Mediterranean diet against breast cancer may be due to the high intake of phytochemicals, such as polyphenols and flavonoids, found in fruits, vegetables, and olive oil. These compounds have antioxidant and anti-inflammatory properties, which can help to prevent damage to cells and reduce the risk of cancer.
Reduced Risk of Prostate Cancer
Prostate cancer is the second most common cancer in men worldwide, with an estimated 1.4 million new cases diagnosed in 2020. Several studies have found that the Mediterranean diet reduces risk of prostate cancer, particularly aggressive prostate cacncer.
The high intake of lycopene, a carotenoid found in tomatoes and tomato products, in a Mediterranean diet may play a role in reducing the risk of prostate cancer. Lycopene has antioxidant properties and may help to prevent DNA damage that can lead to cancer.
Reduced Risk of Lung Cancer
Lung cancer is the most common cancer worldwide, with an estimated 2.2 million new cases diagnosed in 2020. Studies have found that individuals who followed a Mediterranean diet had a 13% lower risk of developing lung cancer than those who did not follow the diet.
The high intake of antioxidants, such as vitamin C and beta-carotene, in a Mediterranean diet may help to reduce the risk of lung cancer. These compounds can help to neutralize free radicals that can damage cells and increase the risk of cancer.
In conclusion, a Mediterranean diet is a healthy eating pattern that has been associated with a reduced risk of several types of cancer.
By focusing on whole foods, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds, and limiting processed foods, red meat, and alcohol consumption, you can reduce your risk of cancer. Additionally, a Mediterranean diet emphasizes a healthy lifestyle, including regular physical exercise and emotional self care.
References
Rosato, V., Guercio, V., Bosetti, C. et al. Mediterranean diet and colorectal cancer risk: a pooled analysis of three Italian case–control studies. Br J Cancer 115, 862–865 (2016).
Schwingshackl L, Schwedhelm C, Galbete C, Hoffmann G. Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients. 2017 Sep 26;9(10):1063.
Castelló A, Boldo E, Amiano P, Castaño-Vinyals G, Aragonés N, Gómez-Acebo I, Peiró R, Jimenez-Moleón JJ, Alguacil J, Tardón A, Cecchini L, Lope V, Dierssen-Sotos T, Mengual L, Kogevinas M, Pollán M, Pérez-Gómez B; MCC-Spain Researchers. Mediterranean Dietary Pattern is Associated with Low Risk of Aggressive Prostate Cancer: MCC-Spain Study. J Urol. 2018 Feb;199(2):430-437.
