Over the years, the number of people diagnosed with cancer has increased globally. In Singapore, the top three cancers that affect women are breast, colorectal and lung cancers.
Gynaecological cancers such as
cervical cancer,
ovarian cancer and endometrial cancer (also called uterine cancer) are also amongst the top ten cancers commonly diagnosed in Singaporean women. Gynaecological cancers can develop before menopause but the risk increases with age, especially after menopause.
Research has also outlined the common risk factors that may increase individual’s chance of developing cancer, such as diet, obesity, use of alcohol, smoking, family history of certain cancers etc.
Most public health guidelines recommend maintaining a healthy weight, exercising regularly and adopting healthy diet, all of which contribute to reducing the risks of developing cancers in general.
Healthy weight
Excessive energy consumed from food and drink is stored as fat in human body. Majority of overweight or obese women are found to have high body fatness, which causes insulin resistance, leading to high level of circulating insulin that indirectly promote cancer growth, especially endometrial and breast cancers.
Increasing level of circulating estrogen in overweight or obese women is also known to increase risk of developing breast, endometrial and ovarian cancers. Overall, these metabolic syndromes associated with high body fatness and chronic inflammation create a potential environment for cancer growth.
Apart from cancers, overweight or obese people are at higher risk of developing chronic diseases such as
type 2 diabetes (diabetes mellitus) and
heart disease.
Therefore, maintaining healthy weight is one of the key factors to reduce your cancer risk.
Physical activity
Strong evidence suggests that regular physical activity may reduce the risk of endometrial, breast and colorectal cancers as exercise helps to improve insulin sensitivity, reduce body fatness, decrease circulating estrogen levels and chronic inflammation.
Therefore, being physically active is pivotal to helping achieve a healthy weight and thereby reducing cancer risks.
Healthy eating
Increasing the consumption of wholegrains, fruits and vegetables has been shown to be protective against most types of cancers, especially colorectal cancer. Such foods contain high amounts of anti-tumorigenic agents, various antioxidants (Vitamin C, carotenoids, flavonoids, selenium, zinc etc.), phytoestrogens as well as dietary fibre.
The combination of these dietary components has been found to have positive effects on reducing cancers’ risk in general. Additionally, the consumption of such high fibre food also results in better glycemic response, which in turn helps to improve insulin resistance and protects against obesity-related cancers.
Easy ways to add omega-3 to your diet
Say the word “omega-3” and salmon comes to mind. Well, you don’t have to eat the same fish three times a week. The foods listed below are also good sources of omega-3:
Food types |
Examples |
---|
Fish & seafood |
Wild salmon, mackerel, herring, sardines, tuna, scallops, krill |
Nuts |
Walnuts, Brazil nuts and soy nuts |
Plants |
Algae, flaxseeds or flaxseed oil, cauliflower, hummus, collard greens |
If you are overweight, watch out for food such as nuts and oils as they are high in calories and may contribute to excessive weight gain.
And if you want to be sure you’re getting enough omega-3, you may consider taking a supplement containing fish oil, krill oil or high-DHA algae oil.
However, before you start taking any supplements, always consult your family doctor for specific recommendations or warnings based on your health status as omega supplements can thin your blood and increase the risk of bleeding when taken in high doses.
What is omega-3?
Omega-3 fatty acids are a group of polyunsaturated fatty acids that are essential to human health for certain vital functions and benefits.
Alpha-linolenic acid (ALA) is essential for the eye, nerve and membrane development. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are important for the production of prostaglandins, a hormone-like substance, that usually help to regulate blood pressure, inflammation, neurological functions, hormones production etc. in human body.
"The human body itself cannot produce these essential fats such as ALA, EPA and DHA, hence will need to obtain these nutrients from diet. ALA it is typically found in plant-based oils (e.g. flaxseed, canola, soybean oils), nuts and flaxseeds.
DHA and EPA are the long-chain fatty acids that can be synthesized from ALA in human body, however the conversion is slow and limited. Therefore, it is recommended to source EPA and DHA from seafood, mainly oily fish (e.g. salmon, tuna etc.) and shellfish (e.g. crab, oysters)," said Dietitan Ms Joey Ho.
Ref: G25 (ed)
Related articles:
Top Supplements for a Healthy Heart
5 Essential Vitamins Your Body Needs
Antioxidants: What You Need to Know
Is Overdosing on Vitamins Possible?
Children Supplements: Is It Necessary? How Safe Is It?