Introduction
Cancer is one of the leading causes of death worldwide, accounting for about 9.6 million deaths in 2018 according to the World Health Organization (WHO). While there are several risk factors for cancer, including genetic and environmental factors, diet also plays a crucial role in cancer prevention. In recent years, the Paleo diet has gained popularity as a healthy eating plan that may help prevent chronic diseases such as cancer. In this post, we will explore the relationship between Paleo diet and cancer prevention.
What is Paleo Diet?
Paleo diet or Paleolithic diet is a dietary approach that mimics the eating habits of our ancestors who lived during the Paleolithic era (over two million years ago) before agriculture was practiced. The rationale behind this way of eating is that our bodies have not evolved to process foods introduced during modern times such as processed foods, grains, dairy products and legumes which can lead to chronic diseases. Therefore, following a Paleo diet means consuming whole foods that were available during prehistoric times such as meats from grass-fed animals, wild-caught fish and seafood, fruits and vegetables.
How Does Paleo Diet Prevent Cancer?
Several studies have investigated the potential benefits of following a Paleo-style diet on reducing the risk of developing various types of cancers:
1. Reducing inflammation
Inflammation is associated with many chronic diseases including some types of cancers such as colon cancer. A study published in Nutrition Journal found that individuals following a Mediterranean/Paleo-style diet had lower levels of inflammatory markers than those following Western-type diets high in refined carbohydrates and saturated fat. This suggests that consuming anti-inflammatory foods like fruits, vegetables and omega-3 rich fish could reduce inflammation linked to colon cancer.
2. Lowering insulin resistance
Insulin resistance occurs when cells fail to respond effectively to insulin produced by your pancreas leading to elevated blood sugar levels which can increase cell growth promoting conditions resulting in certain types of cancers such as breast cancer. A study published in Nutrients investigated the effects of a Paleo diet on insulin resistance, body composition and cardiovascular risk factors in postmenopausal women. The results showed that after 24 months of following a Paleo-style diet, participants had lower insulin levels and improved insulin sensitivity compared to those following a Mediterranean diet.
3. Promoting gut health
The gut microbiome plays an essential role in promoting immune system function and maintaining overall health. Certain types of bacteria found in the gut have been linked to increased risk for cancers such as colon cancer. A study published in Plos One found that following a Paleo-style diet led to changes in the bacterial profile of participants’ guts which could promote better gut health, reduce inflammation and improve metabolic functions.
4. Providing anti-oxidative properties
Oxidative stress occurs when there is an imbalance between free radicals (molecules with unpaired electrons) and antioxidants (compounds that neutralize free radicals). Oxidative stress has been associated with several chronic diseases including some types of cancers such as prostate cancer. Foods consumed on the Paleo Diet are rich in antioxidants which can help combat oxidative stress thus reducing cancer risks.
5. Reducing exposure to carcinogens
Carcinogens are substances or agents known to cause cancer by damaging DNA cells leading to cell mutations that promote tumor growths like lung cancer caused by smoking tobacco products or skin cancers resulting from excessive UV radiation exposure. By avoiding processed foods high in additives, artificial flavors, preservatives and consuming grass-fed meats and wild-caught fish instead of factory-farmed varieties may limit your intake of environmental toxins linked to certain types of cancers.
Conclusion
In conclusion, while there is no guaranteed way to prevent all forms of cancer, adopting healthy eating habits such as those promoted by the Paleolithic-style approach can help reduce your risk for developing certain types of cancers through various mechanisms including reducing inflammation, lowering insulin resistance improving gut health, providing anti-oxidative properties and limiting exposure to carcinogens. However, it is important to note that the Paleo diet is not a cure-all solution for cancer prevention and should be considered in conjunction with other healthy lifestyle factors such as regular physical activity, avoiding smoking or excessive alcohol consumption, getting adequate sleep and maintaining a healthy weight.
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