Research suggests that keeping to a healthy diet, maintaining ideal weight and regular exercise reduces the risk of developing cancer by up to 35 percent. It is a known fact that overweight people are twice as more prone to developing cancer than people with normal weight. On the other hand, keeping to a correct diet does have a positive effect on the treatment of cancer patients.

Anadolu Medical Centre Nutrition and Diet Specialist Çağatay Demir spoke of the relation between cancer and nutrition.

Can you explain the relation between being overweight and cancer?
35% of cancer cases seen in males and females are related to nutritional habits. On a similar note, overweight people are twice as more prone to developing cancer. This is why the risk of overweight or obese people developing cancer and especially that of the breast, colon, endometrium, oesophagus and kidney is considerably higher that people maintaining an ideal weight. Similarly, studies indicate a heightened risk of cervical, gall bladder, lymphatic, ovarian, pancreas, thyroid and prostate cancers for obese people. Likewise, various studies have proven that loosing weight reduces the risk of developing some specific forms of cancer such as breast cancer.

Do nutritional habits have cancer-preventing effects?
We know that nutritional habits have an undeniable effect on the risk of developing cancer. It is an accepted fact that a high calorie diet can give way to obesity and therefore increase the risk of cancer. Meanwhile some minor changes in our nutrition clearly reduce the risk of developing cancer. For instance, a predominantly fruit and vegetable based diet distinctly lowers the risk of lung, mouth, oesophagus, stomach and colon cancers. Antioxidant substances like Vitamin C, Vitamin E, carotenoids and several other phytochemicals contained in fruit and vegetables counteract the metabolic oxidant materials and therefore help prevent the development of cancer. Oxidant substances cause cell damage and increase the risk of cancer. The body uses antioxidant materials contained in fruit and vegetables to counteract this mechanism. Clinical studies on antioxidant preparations preventing cancer remain largely inadequate. Therefore the easiest and cheapest way to protect our bodies from cancer and intake these fundamental antioxidant substances is to consume plenty of fruit and vegetables.

Which foods should we consume and which should we stand clear to protect ourselves from cancer?
We now that alcohol consumption increases the risk of developing certain types of cancer such as oral, laryngeal, liver and breast cancers. This is why people with an increased risk of developing these forms of cancer should limit their alcohol consumption. Humans are unable to digest a type of carbohydrate called fibre and this plays a critical role in preventing and monitoring a great variety of illnesses. Fibres found in dried legumes, wholegrain wheat products as well as fruit and vegetables are known to reduce the risk of developing cancer. The amount and type of fats in our regular diet also have a direct and indirect effect on the development of cancer. Firstly, we know that consuming highly saturated fats directly increase the risk of cancer. On the other hand, we also know that omega-3 fatty acids (found in fish), mono-unsaturated fatty acids found in olive oil and canola oil and other poly-unsaturated fatty acids reduce the risk of cancer. A diet rich in fats causes excessive calorie intake, which leads to obesity and therefore increasing the risk of developing obesity related types of cancer. We know that processed meat products like salami and sausage contain cancer-inducing preservatives like nitrate. Nitrate is added into such foods for colour and freshness however the body transforms this substance into cell damaging nitrosamines. Hence, it is extremely wise to stop consuming these products or at least consume in moderation together with Vitamin C rich nutrients that minimise the harmful effects of such foods.

Cooking methods also play an important role in steering clear of cancer and hence demand attention. Research has proven that quick cooking methods like deep-frying and close range grilling promote the release of certain chemicals that increase the risk of cancer. On the other hand cooking methods like boiling, steaming, baking or poaching reduce the release of these chemicals and therefore should be preferred for preparing foods.

A large number of studies indicate that physical activity prevents the development of cancer, especially that of the breast, colon, prostate and uterine. Since physical activity helps reach and maintain normal weight it has a direct and critically important influence on preventing obesity related forms of cancer.

What would you suggest for a healthy diet that helps prevent cancer?
Obesity is not only a perpetually growing significant health problem it is also an important risk factor in the development of life threatening illnesses including cardio-vascular diseases, diabetes and cancer. Body Mass Index (BMI) is a value defined as the individual's body weight divided by the square of his or her height and is a value we use commonly in determining a person’s weight. BMI value between 20-25 translates as an ideal weight whilst people with values between 25-30 are considered overweight and people over 30 are obese. For instance an individual 1.63 m tall and 73 kg in weight will have a BMI value of 27.4 (73/1.63x1.63) and be considered in the overweight category. This value provides invalid results for pregnant women, infants and people involved in intense physical activity.

Below you will find some recommendations to reach an ideal weight by keeping to a BMI value between 20-25 and therefore protect yourself from cancer:

Make sure to have a variety in your diet. Consume different types of fruit and vegetables with a variation in colour. This will ensure you benefit from a wide spectrum of nutrients.

Eat 6 times a day (3 main meals and 3 snacks). This method will suppress the sensation of excessive hunger and therefore reduce your calorie intake and in return speed up your metabolism.

• Limit sugar consumption as much as possible; prefer milk-based deserts.
• Increase daily fibre intake by consuming dried legumes, wholegrain wheat, fruit and vegetables.
• Make sure to eat your 5-a-day fresh fruit and vegetables.
• Prefer low fat and low cholesterol foods.
• Consume calcium rich foods.
• Stand clear of solid fats (butter, margarine etc.)
• Reduce salt intake.
• Stand clear of processed meat products.
• Increase water intake, something critical for your body.
• Stop adding oil/fat into meat dishes. Meat already has adequate amount of fat.
• Stop consuming high-energy foods with ambiguous ingredients.
• Make an effort to increase physical activity.
• Pay attention to oral and dental hygiene.
• Do not smoke.
• Limit alcohol and caffeine intake.
• Prepare and cook foods in the correct way.
• Refrain from starting on “rapid-weight loss diets”.