Rx: Food as medicine

Ages ago, Greek physician Hippocrates (a.k.a. The Father of Medicine) gave the world this mouthful of legacy: "Let food be your medicine and let your medicine be food." Hippocrates believed that the body must be treated as a whole, not as a series of parts. A believer of the natural healing process, he wrote this prescription: Good diet, good rest, fresh air, and cleanliness.

Hippocrates died in 377 BC at the ripe old age of 83. Today, his wisdom lives. Studies have clearly shown how heart disease and diabetes, among other lifestyle diseases, are related to diet or the food that we eat.

There’s more than a grain of truth in the saying "You are what you eat." And the big question on everyone’s lips is: What should we eat to strengthen our immunity against disease, like the greedy killer called cancer?

That absorbing question is answered by immunologist Jau-Fei Chen, PhD in her book Cancer & Nutritional Immunology while keeping in mind this food for thought, "The World Health Organization vehemently declares that at least one third of cancers today could have been prevented if only patients had eaten healthily and led a healthier lifestyle ..."

Zealously devoted to the science of nutritional immunology, Dr. Chen has done a lot of research, digging deep into the relationship between food and the immune system, how a healthy immune system – one nourished by a well-balanced diet, moderate physical activity, abstinence from tobacco or alcohol, and a joyful attitude (often, it ’s not just what you eat but what’s eating you up that’s the culprit) – can be our best bet in the fight against cancer.

Dr. Chen tells everything you may want to know about nutritional immunology, indeed today’s hope for tomorrow, and more in her book. Here are some morsels of wisdom straight from the mouths of Dr. Chen and other experts:

What are the nutrients we need in our daily diet to help maintain the health of our immune system?

Dr. Jau-Fei Chen: Research shows that micronutrients like antioxidants, phytochemicals, and polysaccharides are good for boosting immune functions and preventing cancer. Wholesome plant foods are the best source of these nutrients. Plant foods are richer sources of micronutrients than animal-based foods. A landmark German study revealed that a vegetarian has two times more natural killer (NK) cell activity than a meat eater. (NK cells are our body’s cancer combat specialists.) This is partially attributed to the constant supply of antioxidants that a vegetarian consumes. The British Medical Asso-ciation also concluded that vegetarians have 39 per-cent less chance of dying of cancer.

Some doctors suggest eating a lot of dairy and animal products to obtain sufficient protein while others recommend plant sources of protein. Who is right?

From a nutritional immunology point of view, protein from plant sources is better absorbed by the body. Plant protein may also be more beneficial to the immune system as animal food sources also contain high amounts of fat that jeopardize immune function.

If I want to eat meat, which type is better?

Studies show that it is dangerous to consume too much red meat. Many experts agree that if you must eat meat, fish is the healthiest source.

Can vitamin pills replace a balanced diet?

Vitamin pills are essential for health and the best way to obtain them, according to the American Dietetic Association and the US National Academy of Sciences, is through wholesome foods. Vitamins in pill form should not be used to take the place of a balanced diet.

Is it true that tea can reduce cancer risk?

No one knows for sure. Some researchers have suggested that tea can protect against cancer because it contains antioxidants called catechins. Tests on lab animals show that catechins prevent tumor growth. Population studies, however, show mixed results. Tea contains caffeine, which slows the body’s DNA repair mechanism. For example, oolong tea, jasmine tea, red tea, and green tea are all made with camellia leaf, which contains a high percentage of caffeine. Camellia leaf contains 3.5 percent caffeine by weight while coffee beans only contain 2.2 percent caffeine by weight. A high intake of caffeine has been linked with bladder cancer.

Can tomatoes reduce cancer risk?

Tomatoes are rich in lycopene, a powerful antioxidant. A Harvard University study showed that men who ate 10 servings of foods like cooked tomatoes and tomato paste daily had 35 percent less risk of prostate cancer than those who ate fewer tomato-based foods. In another study, scientists found that men who had higher blood lycopene levels had a lower risk of developing aggressive prostate cancer.

Can garlic reduce cancer risk?

Some experts think that allyl sulfur compounds found in garlic prevent cancer by slowing down or preventing tumor growth. Evidence is especially strong in the prevention of stomach and prostate cancers. One study conducted in China showed that smokers who ate a lot of garlic had a lower risk of stomach cancer than smokers who did not. A large-scale Iowa Women’s Health Study that tested 41,000 middle-aged women found that women who regularly consumed garlic had 35 percent less risk of developing colon cancer.

Can fish oil reduce cancer risk?

The effects of fish oil supplements on preventing cancer have not been verified. So far, research has only shown strong beneficial effects of omega-3 fatty acids from natural fish sources.

Can calcium reduce cancer risk?

The American Cancer Society reports that foods high in calcium may reduce risk for colorectal cancer and even modestly reduce the formation of colorectal adenomas (polyps). It advises adults to consume recommended calcium levels through food sources such as soy, leafy vegetables, and greens rather than animal products.

Can salted or preserved foods increase cancer risk?

Studies link diets containing large amounts of foods preserved by salting and pickling with an increased risk of stomach, nasopharyngeal, and throat cancers. This could be due to nitrites, which are added to many preserved meats to maintain color and to prevent contamination. Nitrites can be converted in the stomach to carcinogenic nitrosamines, which may increase the risk of stomach cancer.

Diets high in vegetables and fruits that contain vitamin C and phytochemicals retard the transformation of nitrites to nitrosamines.

Can having a sweet tooth increase cancer risk?

Unfortunately, yes, say experts. Refined carbohydrates like sugar and white flour, ingredients found mostly in commercial products like cookies, cakes, and other sweet tidbits, are believed to have a direct effect on tumor growth. In addition, these foods can also lessen the positive effects of beneficial foods like fiber. Research has shown that eating 100 grams of refined sugar in one sitting can drastically lower our white blood cells’ ability to destroy invading germs, leaving the body vulnerable to infections.

How much water and fluids should we drink?

The American Cancer Society suggests that drinking water and other liquids may reduce the risk of bladder cancer. This is because water dilutes the concentration of carcinogens and shortens the time in which they are in contact with the bladder lining. However, although drinking eight cups of water a day is recommended, an American Journal of Physiology report warns that each individual requires different amounts of water. Too much water may become burdensome and lead to water intoxication, where the kidney cannot keep pace with the fluid intake.

How does stress affect the immune system?

Some experts think that excessive and sustained stress can cause up to 80 percent decline in immune function. They believe that such an extreme effect on our immune cells could drastically drive up cancer rates.

How does exercise reduce cancer risk?

Exercise not only improves cardiovascular fitness and prevents obesity, it also increases the body’s ability to detoxify itself. Some of the documented anticancer benefits of exercise include: increased supply of oxygen to tissues, thus repelling cancer cells; stimulation of lymph fluid, which filters toxins from the blood; stimulation of natural killer cell activity; increased sweating, which helps eliminate toxins as well as corticosteroids, our stress hormones.

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