Inflammation has been added to the list of potential risk factors for prostate cancer by the American Cancer Society. Here are some basic guidelines to follow if you want to reduce inflammation in the body – and possibly the risk of prostate cancer – through diet.
Avoid low starches and other simple sugars
The cornerstone of any anti-inflammation diet is regulating blood sugar. Low starches and simple sugars elevate insulin and glucose levels, which exacerbate inflammatory conditions. Avoid simple carbohydrates or high glycemic index foods like potatoes, any kind of rice, all corn, cakes, pastries, pies, all pastas such as macaroni, spaghetti, noodles, or crackers, chips and tortillas. (Yes, unfortunately, the good stuff.)
Many people don't realize pro-inflammatory foods may appear as a nutritious and tasty choice, but once digested, rapidly convert into sugar in the body. Examples: potatoes, bananas, fruit juices, processed cereals, breads, rice and pasta. All of these high-glycemic foods cause blood sugar to rapidly rise, and thus trigger an increase in insulin and inflammation in the cells.
No high fructose corn syrup
The American diet is awash in large amounts of high fructose corn syrup (what may soon be renamed "corn sugar"), replacing sucrose in most soft drinks, candies and processed foods. This inexpensive and processed sugar is associated with development of the insulin resistance syndrome. Read the label for corn syrup, fructose or high fructose corn syrup. Not only are they found in the usual suspects like soft drinks and snacks, but also in many meal replacement bars and diet drinks.
Eat high ratio of omega-3 to omega-6 fats
A diet rich in omega-3 diet foods seems to reduce the risk of an aggressive form of prostate cancer. A study reported in Science Daily found men who ate at least one serving of fatty fish per week reduced their risk of prostate cancer by a whopping 63 percent when compared to men who never ate this type of fish. The researchers noted that omega-3 fatty acids also protect against heart disease by targeting inflammation. Omega-3 foods contain essential fatty acids, found in generous amounts in salmon.
By contrast, most vegetable oils, with the exception of olive oil, are very high in omega-6 fats and are inflammatory and should be avoided. Most Western diets have ratios of omega-6 to omega-3 in excess of 10 to 1, some much higher at 30 to 1. The ideal balance is believed to be 4 to 1 or lower. The balance of omega-3 and omega-6 fatty acids is important in lowering the risk for prostate cancer. This is true for breast cancer as well.
Unsaturated omega-6 fats are found in corn oil, soybean oils, sunflower seed oil, safflower oil as well as poultry, eggs, cereals and most vegetable oils. Keep this in mind too: The good omega-3 fats from fish oil — which are needed to overcome existing inflammation — fall short of providing their full anti-inflammatory impact in the presence of vegetable oils.
No trans fats
Trans fats are used by the food industry to extend shelf life and flavor, but all of them are pro-inflammatory and boost cancer risk. In many areas of food processing, trans fats have taken the place of healthier natural solid fats and liquid oils. Trans fats can effectively double the risk of non-aggressive prostate cancer tumors, according to a Harvard study that followed almost 15,000 men over 13 years. This fat is found in processed or fast foods, especially fried foods.
Take probiotics
This is the good bacteria that lines your gut and helps with many bodily functions in the digestive system, like lowering intestinal pH, controlling growth of pathogens, and preventing bad bacteria from taking over your intestinal walls. Potential benefits range from managing lactose intolerance to lowering cholesterol, lowering blood pressure, preventing colon cancer, improving immune function and preventing infections. Probiotics are also vitally important in reducing inflammation and offer anti-cancer potential. Nutritionists advise that it's crucial for anyone on antibiotics — often prescribed for prostatitis — to take probiotic supplements to keep their digestive system in balance.
Low saturated fats
You can reduce inflammation in the body by reducing the amount saturated fats you ingest. Meat and dairy products are high in saturated fat. Cow's milk products contain a protein that causes chronic inflammation and should be avoided. Eat either lean cuts of organic meats, chicken, turkey or fish. Butter is a saturated fat, but when eaten in small amounts like one teaspoon, it usually burns off as energy and is not stored as fat in the body.
More fruit and vegetable antioxidants
Fruits and vegetables, as well as tea and wine, are high in inflammation-reducing antioxidants, especially onions, garlic, peppers and dark leafy greens, as well as inflammation-fighting carotenoids, like vitamin K and vitamin E. Tip: The more colorful your natural plant foods, the richer the food tends to be in antioxidants.
Drink coffee
A Harvard study in 2009 showed that men who drank the most coffee were 60 percent less likely to develop advanced prostate cancer than men who drank no coffee. A similar reduction was shown with decaffeinated coffee drinkers. Coffee and chocolate both contain anti-inflammatory antioxidants and minerals that are associated with reducing the prostate cancer risk.
Green tea
Consumption of green tea has long been a favorite anti-inflammatory antioxidant among holistic healers. Apparently, they are right. In 2009, a study published in Cancer Prevention Research and published in Life Extension magazine showed that men with prostate cancer who drank green tea showed a significant reduction in certain serum markers — including protein-specific antigen — which are predictive of prostate cancer progression.
Green tea contains antioxidants, which destroy free radicals produced when our bodies convert food to energy. Left unchecked, free radicals can lead to cell and DNA damage, putting people at greater risk of cancer and other diseases.
Sources
- Jack Challem, The Inflammation Syndrome, Wiley, 2003.
- Ben Org, All About the Prostate, The Nutrition and Health Institute, 2009.
- Andrew Weil, M.D., Eating Well for Optimum Health, Alfred A. Knopf, 2000.
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