The more affluent we’ve become, the more we have increased our meat consumption. Most people today can’t imagine a meal without meat. That means the average family has meat three to four times a day.

           Every day someone asks me how to decrease the risk of cancer, or where does cancer come from? My answer is always the same. Change your diet. Change your lifestyle.

New data from a very big multi-ethnic cohort study that looks at the dietary habits, and lifestyle of 190,545 men and women, African-American, Japanese-American, Caucasian, Latino and Native Hawaiian, found that diets high in red meat, processed meats, and pork appear to put individuals at an increased risk of developing pancreatic cancer, and colon cancer.

This studies’ principal investigator believes that there is something about the preparation of the processed meats and the red meat and pork that has to do with their association with these cancers.

In the first seven years of this cohort study, 1,482 cases of pancreatic cancer, and 27,927 cases of colon cancer, occurred and have been analyzed. Consumption of poultry, fish, dairy products and eggs showed no link to pancreatic cancer risk, nor did overall intake of total fat, saturated fat or cholesterol.

These large prospective epidemiological studies give the best data because none of the participants knew before answering the questions that they were going to get any illness. There is no bias in this type study. 

The study showed that:

• Adults consuming more than 2 portions of meat a day had a significantly increased risk   of colorectal cancer compared to those consuming less than 1 portion per day.

• Associations were stronger for processed rather than unprocessed red meat but did not   show whether one type of red meat was more strongly associated with colorectal risk.

• Subjects eating a portion of fish every other day had a 30% reduced risk of colorectal  cancer compared to those consuming less than a portion a week.

• Poultry consumption was not associated with the risk of either cancer  – either positive   or negative.

           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. They should therefore be consumed in moderation.

           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 triglycerides 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 101’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.

“Health is Wealth”