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Psychology & Diet

Foods that promote cancer and others that protect against cancer

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Presse Santé

Many factors can contribute to the development of chronic diseases, including some types of cancer. The relationship between diet and cancer risk is complex. However, certain dietary patterns and food choices are associated with an increased risk of cancer. This article explains how diet may influence cancer risk.

Researchers have predicted that cancer will become the leading cause of death in every country in the world by the end of the century, making cancer prevention a health priority. Although many factors can influence the risk of developing cancer, research shows that environmental causes, including dietary choices, can also affect cancer risk. In the early 1960s, researchers discovered that cancer rates varied from country to country and identified that certain dietary patterns were correlated with certain types of cancer.

They also found that cancer rates in people from countries with low cancer risk who emigrated to countries with higher cancer risk equaled or exceeded the cancer rates of the country to which they emigrated. This suggests that diet and lifestyle have a strong impact on cancer development. Researchers have since identified specific foods and eating habits that may increase the risk of certain cancers.

This article will focus primarily on diet, but it is important to remember that alcohol and tobacco use are also important dietary risk factors for cancer development.

Foods and diets associated with cancer risk.

Research on diet and cancer risk is ongoing, and researchers still have much to learn about how and why food choices influence cancer risk.

Red and processed meats.

Scientists know that there is a strong link between the consumption of processed meat and certain types of cancer. In 2015, the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), classified processed meat as carcinogenic and unprocessed red meat as “probably” carcinogenic. A 2018 review found that increasing consumption of processed meat to about 60 grams (g) per day and red meat to 150 g per day increased the risk of colorectal cancer by about 20%.

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Diets high in processed meat and red meat are also associated with an increased risk of other cancers, such as stomach and breast cancer.
Compounds created during high-temperature cooking and smoking processes can cause damage to cells, which can initiate the development of cancer cells. Heme iron present in red and processed meats can also have a toxic effect on cells.

Ultraprocessed foods

Ultraprocessed foods often contain industrially processed ingredients, such as protein isolates, hydrogenated oils, high fructose corn syrup, flavor enhancers, artificial sweeteners and thickeners. Examples of ultra-processed foods and beverages include ultra-processed sweet and savory snacks, soft drinks and energy drinks, breakfast cereals, reconstituted meat products, frozen pizzas, candy, etc.

According to health experts, diets high in ultra-processed foods, including Western diets, significantly increase the risk of certain types of cancer.

A 2018 study involving data from nearly 105,000 people found that increasing the dietary proportion of ultra-processed foods by 10% had associations with a significant 12% increase in overall cancer risk and an 11% increase in the odds of developing breast cancer.

Ultraprocessed foods are high in saturated fats, added sugars, and salt, but low in protective nutrients, such as fiber, vitamins, and minerals. Ultraprocessed foods also contain potentially carcinogenic compounds formed during processing, such as heterocyclic amines and polycyclic aromatic hydrocarbons. Some food additives and chemical contamination of food packaging may also contribute to the increased cancer risk associated with the consumption of ultra-processed foods.

In addition to cancer, consumption of ultra-processed foods is associated with many other chronic diseases, such as type 2 diabetes and heart disease, and with an increased risk of death from all causes. It is important to try to limit consumption of ultra-processed foods as much as possible to reduce the risk of developing these conditions.

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Diets high in salt

A diet high in added salt may increase the risk of certain types of cancer, including stomach cancer. Scientists have suggested that high salt intake may increase the risk of infection caused by the bacterium Helicobacter pylori. H. pylori infections significantly increase the risk of stomach cancer.

In addition, consumption of foods with a high salt content can lead to the production of N-nitroso compounds (NOCs). IARC has classified several of these compounds as “probably” carcinogenic to humans. Diets high in added salt are associated with an increased risk of certain types of cancer, such as stomach and esophageal cancer.

Burnt drinks

Consumption of boiling beverages may increase the risk of cancer. IARC has classified beverages with temperatures above 65°C as “probably” carcinogenic to humans. A 2015 review of 39 studies found that consumption of hot beverages is associated with a significantly increased risk of esophageal cancer, particularly in South American and Asian populations.

The study found that people who habitually drank very hot or hot beverages were almost twice as likely to develop esophageal cancer as those who habitually drank lukewarm or cold beverages. Recurrent temperature-related lesions in esophageal cells can lead to the development of precancerous and cancerous lesions.

Other possible dietary risk factors.

IARC has identified other dietary factors that may promote cancer progression. For example, following a high glycemic load diet may increase the risk of endometrial cancer. Glycemic load diets have a negative effect on blood sugar levels and can lead to chronically elevated insulin levels and insulin resistance. This can have a negative effect on hormone levels and lead to an increased risk of developing endometrial cancer.

High glycemic load diets are often high in added sugars and refined carbohydrates, such as white bread and white rice.

Aflatoxin is a compound produced by a fungus that grows on foods, such as nuts, cereals, and dried fruits, stored in warm, moist conditions. Aflatoxin is considered by IARC to be carcinogenic. Prolonged exposure to aflatoxins is associated with an increased risk of gallbladder and liver cancer. Scientists consider aflatoxin exposure to be an important risk factor for liver cancer in low-income countries, particularly in people with active hepatitis, which affects the liver.

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Reducing the risk of cancer and chronic diseases through diet.

Before examining foods and dietary habits that may protect against the development of cancer, it is essential to understand that engaging in activities that scientists consider important cancer risk factors, such as smoking or excessive alcohol consumption, may counteract the potential protective effects of diet. Avoiding smoking, reducing alcohol consumption, controlling body weight and staying active are essential elements in reducing cancer risk.

Researchers have found that, just as certain dietary patterns may increase cancer risk, nutritional choices may also have a protective effect against cancer.

For example, the Mediterranean diet, rich in fiber, antioxidants, and anti-inflammatory compounds, and low in red and processed meats and ultra-processed foods, is associated with an overall protective effect against cancer and cancer-related deaths.

Studies have shown that diets rich in fruits, vegetables, and other fiber-rich plant foods offer protection against the development of cancer. This is because these foods contain compounds that help protect against cell damage. Eating a varied diet that provides optimal amounts of fiber, vitamins, minerals and beneficial plant compounds is essential for overall health and for reducing the risk of cancer.

In addition to a diet rich in plant foods, reducing consumption of red and processed meats, ultra-processed foods, added sugars and salt can help reduce the risk of some cancers and many other chronic diseases.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a health professional.

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Psychology & Diet

The advantages and disadvantages of each

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Presse Santé

If you’ve ever been to a cheese shop, you know there’s a huge selection of different cheeses. Between Camembert, Gruyère, Roquefort and Emmental, choosing cheese based on uses can be an easy task for some and difficult for others. However, in this article you will discover the strengths and weaknesses of each of these types of cheese and which one to choose for your next party. Be sure to take a look at: The 6 cheeses with fewer calories

Pie chart:

Camembert is a delicious soft cheese originating from the Normandy region of France. It is made with unpasteurized cow’s milk and has a characteristic white rind. Camembert is often eaten with bread or crackers, and can also be used in cooking.

Here are 4 reasons why camembert is so popular:

  1. Camembert has a rich, creamy flavor that is perfect for spreading on bread or crackers.
  2. Camembert’s unique rind gives it a special appearance that sets it apart from other cheeses.
  3. Camembert is made from raw milk, which means it retains all of its natural flavors and nutrients.
  4. Camembert is a versatile cheese that can be enjoyed in many different ways.

Camembert’s weak points:

  1. Camembert is a relatively soft cheese, which means it can easily go moldy if not stored properly.
  2. The white or orange rind is edible, but some people find it unappetizing.
  3. Camembert can be quite spicy, so it may not be the best choice for people with sensitive noses.
  4. This cheese is best when it is fresh, so it may not taste the same if it is left in the refrigerator for a long time.

Gruyere:

Gruyère is a type of cheese originating in Switzerland. It is made with cow’s milk and its rind is hard and yellowish brown. The texture of the cheese is smooth and creamy, with a slight nutty flavor. Gruyere is a versatile cheese that can be used in cooked and raw dishes.

Here are 4 benefits of Gruyère cheese:

  1. Gruyère melts well, making it ideal for use in sauces, gratins, and fondues.
  2. Gruyere pairs well with both red and white wines, making it a great choice for entertaining.
  3. Unlike other cheeses, Gruyere does not turn bitter when heated, making it perfect for cooked dishes.
  4. Gruyere has a long shelf life, so it’s always available when you need it.

Gruyère’s weak points:

  1. Gruyere is quite high in fat. Therefore, it is not the healthiest cheese out there.
  2. The price of Gruyere can be quite high, especially if you buy it at a specialty cheese shop.
  3. The flavor of Gruyere can be quite strong, which may not be to everyone’s liking.

Roquefort:

Roquefort cheese is a type of blue cheese made from sheep’s milk. It is originally from the south of France and is one of the most popular blue cheeses in the world. The popularity of Roquefort cheese is due to many reasons.

Its strengths:

  1. It has a unique flavor that is both spicy and salty.
  2. Roquefort has a creamy texture that makes it perfect for spreading on bread or crackers.
  3. It is relatively low in fat and calories, making it a healthier option than other types of cheese.
  4. Roquefort contains probiotics that can help improve intestinal health.
  5. It is an excellent source of calcium, providing 25% of the recommended daily intake per 100g.

Its weak points:

  1. Cheese can be quite crumbly, making it difficult to slice through without making a mess.
  2. Its strong flavor may not appeal to everyone. If you’re serving Roquefort for the first time, it’s best to offer a milder blue cheese as well.
  3. Roquefort can be expensive, which may not be the best option if you’re feeding a large group.

emmental:

Emmentaler is a type of Swiss cheese that is characterized by its holes and its mild nutty flavor. Although most commonly found in Switzerland, Emmental is also produced in neighboring countries such as France and Germany.

Here are 4 benefits of Emmental cheese:

  1. The holes in Emmentaler help trap and release flavor molecules, making it tastier than other types of cheese.
  2. The unique bacterial culture used to make Emmentaler gives it a distinctive flavor that is both sweet and nutty.
  3. Emmental is a good source of calcium, phosphorus and vitamin B12.
  4. Emmentaler goes well with a variety of foods, including fruits, vegetables, breads, and meats.

Its weak points:

  1. Its flavor can be quite strong, which some people find unpleasant.
  2. Its texture can be a bit grainy.
  3. The holes can make the cheese difficult to slice.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way

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Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet

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Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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