Part Two This is the second installment of a two part series
A portion of meat equates to 80g. This is the same as about 2 large pork sausages, or one average serving of chicken breast. Red meat was defined as beef, lamb, pork and veal ( for this study). Processed meat was mostly pork and beef that were preserved by methods other than freezing.
They include ham, bacon, sausages, liver pate, salami, canned meat, luncheon meat and corned beef. Many researchers believe that because animal products take longer to digest, this longer transit time in the digestive system, may be the cause of the increased risk of colorectal cancer.
More and more these large, prospective, observational studies show that high intakes of red meat (12- 14 portions per week) can almost double the increase of colorectal cancer risk.
Specifically, Dr. Janet Stanford, co-director of the Hutchinson Center’s Program in Prostate Cancer Research, and her colleagues found that men who reported eating french fries, fried chicken, fried fish and/or doughnuts at least once a week were at an increased risk of prostate cancer as compared to men who said they ate such foods less than once a month.
Fish is a good source of protein and iron. At present most people do not meet the recommended intake of fish. Increasing the amount of fish in your diet lowers triglyceride levels, deaths from cardio vascular disease and now appears to decrease the risk of cancer of the colon and pancreas. Risk factors for cancer? Research has identified a number of lifestyle risk factors for all cancers: • Physical inactivity • Low intake of fresh fruits and vegetables • Being Overweight • Exposure to tobacco products in early life • Smoking • High intakes of red and processed meat • Excessive alcohol consumption, possibly combined with low micronutrient intakes (folate). So what should we do to lower our risk of cancer? Health Restoration’s recommendations to lower cancer risk: • Increase intake of fruits and vegetables – especially onions, garlic, leeks. • Increase intake of cruciferous vegetables (especially broccoli). Also raw vegetables found to be protective in 85% of studies. • Increase fiber intake. • Selenium, folic acid, vitamin B-12, vitamin D, chlorophyll, and antioxidants such as the carotenoids ( carotene, lycopene, lutein, cryptoxanthin ). • Increase intake of flax seed, cod liver oil – source of omega 3s and phytoestrogens. • Calcium and vitamin D may be protective against some cancers. • Decrease consumption of red meat. Eat more fish. • Exercise everyday. Carolyn Guilford, nutritionist and wellness advocate can be reached at POBox2814- Savannah, GA 31402, or call