It’s a common concern, and honestly, it’s tough to answer.

People want a clear number, a magic threshold, but it’s not simple.

The truth is that even small amounts of alcohol can increase your risk.

That’s right, even that glass of wine with dinner or that beer after work isn’t completely harmless.

Dr. Vivek Murthy, The Surgeon General of the U.S. Public Health Service, has been emphasizing it, and I echo that warning.

Alcohol and Cancer

Researchers have associated alcohol with at least seven cancer types: mouth, throat, larynx, esophagus, breast, liver, colon, and rectum.

In fact, in 2020 alone, over 740,000 cancer cases worldwide were attributed to alcohol consumption.

That’s a staggering number.

Even more concerning is that many people are unaware of this link.

A 2019 survey found that only 45 percent of Americans believe alcohol significantly impacts cancer risk. More on that finding in a bit.

Here’s the bottom line: the more you drink, especially regularly over time, the higher your risk.

And this applies to all types of alcohol — beer, wine, and liquor.

I know this isn’t what people want to hear.

We all enjoy a drink occasionally, but it’s crucial to be aware of the risks and make informed choices.

Even Small Alcohol Amounts Increase Cancer Risk

Even small amounts of alcohol can increase your cancer risk.

• What’s a standard drink? A standard drink has 14 grams of alcohol, like a 5-ounce glass of wine, a 12-ounce beer, or a 1.5-ounce shot of liquor.
• Less than one drink a week still has risks. Research shows that even this small amount can increase your risk of certain cancers.
• Lifetime risk: For women who have less than one drink a week, about 17 out of 100 will develop an alcohol-related cancer in their lifetime. This number includes cancers like breast cancer (about 11 out of 100 women), which alcohol’s effect on estrogen levels can influence. Men who have less than one alcoholic drink per week have about a 1 in 10 chance of developing alcohol-related cancer during their lifetime.

Any Alcohol Amount or Type Increases Cancer Risk

Any amount of alcohol consumption increases cancer risk.

The idea that a drink a day is good for you is outdated.

Current research shows that even one alcoholic beverage weekly increases your health risks.

What About One Drink Per Day?

Many of my Seattle friends and patients consume at least one standard drink daily.

You heard the risk increase for less than one alcoholic beverage per week.

What about daily?

Again, from the U.S. Surgeon General’s report:

For women, this means a 19 percent lifetime risk of developing an alcohol-related cancer.

For men, it means an 11 percent lifetime risk of developing an alcohol-related cancer.

Which Cancers Are Associated with Alcohol?

Alcohol consumption increases the risk of at least seven cancer types:

• Mouth
• Throat
• Voicebox
• Esophagus
• Breast
• Liver
• Colorectal

I’d like to make this information more practical by giving the absolute (rather than relative) risk increases for two drinks daily:

Five more women out of 100 will develop cancer secondary to drinking two alcoholic beverages daily. Three additional men out of 100 will develop cancer.

If you consume more than four drinks daily, you can add four more cancers to the list: Liver, stomach, gallbladder, and pancreas.

Less Than Half of Americans Are Knowledgeable

This pronouncement from Dr. Murthy disturbs me:

Less than one-half of Americans are aware that alcohol consumption increases cancer risk.

Here are the specifics:

Problems With My Analysis

It’s time for me to criticize Dr. Murthy’s analysis of the alcohol data.

The Surgeon General put out advice saying that even moderate drinking is linked to a series of cancers.

He implicates at least seven cancers.

Meta-analyses form the basis for much of my thinking.

Think of a meta-analysis as making a juice blend.

The quality of the juice depends entirely on the fruits you add.

Because alcohol consumption is self-reported, there are limitations:

• Accuracy: People might not accurately remember or report how much they drink.
• Bias: Reporting habits could differ based on race, socioeconomic status, and education level.
• “Non-drinker” category: The reasons people don’t drink vary widely, including health issues, past alcohol problems, or medical advice.

How I Approach Habits

I tend to consider several endpoints when I think about habits that may impact my health, including the following:

• What is my projected life expectancy? If it is six months, I might do things I wouldn’t do if I had decades.
• How well will I live (morbidity/ disability)? My quality of life (my health span) is enormously important.
• How much joy does the activity spark?
• What is the impact on those around me? If I were mean to others after drinking, it would (I hope) greatly influence my consumption.

Do you approach habits differently? Perhaps your belief system (religious or otherwise) has an influence?

For me, less is better.

But I don’t like the taste of alcohol in general (I don’t mind the occasional sake or hanjan (the latter is a Korean brand of soju, traditionally a rice-based spirit.

If I did drink, one word: Moderation.

Finally, if you have concerns, talk to your healthcare provider.

They can help you understand your risk factors and make the best decisions for your health.

Vivek H. Murthy

News about Vivek H. Murthy. Commentary and archival information about Vivek H. Murthy from The New York Times.

www.nytimes.com

The post How Much is Too Much? The Link Between Alcohol and Cancer appeared first on Medika Life.

Yes, I, too, am surprised. There is a side note, however: Reducing or quitting alcohol does lower oral cancer risk.

In this essay, I will offer the findings of the International Agency for Research on Cancer (IARC) working group.

Edgar Allan Poe had this to say:

“Fill with mingled cream and amber,
I will drain that glass again.
Such hilarious visions clamber
Through the chamber of my brain —
Quaintest thoughts — queerest fancies
Come to life and fade away;
What care I how time advances?
I am drinking ale today.”

Does eliminating alcohol have positive effects?

Cutting back on alcohol has several positive effects, according to a comprehensive review of 63 studies. When people reduce or quit drinking, it has several positive benefits, including the following:

• lowers the chances of ending up in the hospital
• injury risk reduction
• lower blood pressure
• weight loss
• recovery of ventricular heart function in alcoholic cardiomyopathy
• improvement of anxiety and depression symptoms
• improvement in mild liver disease
• lower psychosocial stress levels
• early mortality risk reduction

This lifestyle change can bring about improvements in both physical and mental health, leading to an overall better quality of life.

I wanted to include this section lest I come across as believing that alcohol is a benign drug.

Cutting back on alcohol

After reviewing dozens of studies, the International Agency for Research on Cancer (IARC) concluded this:

For most alcohol-related cancers, there is limited evidence to support a link between eliminating or reducing alcohol consumption and lower cancer risk.

More specifically, the IARC Working Group, which included 15 scientists from eight countries, reported “limited” evidence on this association for laryngeal, colorectal (CRC), and breast cancer, as well as “inadequate” evidence for pharyngeal (throat) and liver cancer.

The report did highlight two exceptions: Reducing or quitting alcohol was associated with a lower risk for both oral and esophageal cancer.

The IARC working group based this conclusion on large studies of long-term alcohol cessation in these cancer types.

My thoughts

I know of the perils of alcohol.

When it comes to cancer risk, however, the benefits of quitting or cutting back on alcohol remain much less clear, according to a new report from the cancer agency of the World Health Organization (WHO).

Apart from the latest IARC report, some separate studies have hinted that giving up or drinking less alcohol might lower the risk of certain types of cancer.

These studies independently suggest that making changes in alcohol consumption habits could have a positive impact on reducing the chances of developing specific cancers.

Even though there’s not a ton of evidence firmly connecting cutting down or quitting drinking to a lower risk of cancer, it’s well-established that the more you drink, the higher your chances of getting cancer become.

So, while the link between less alcohol and lower cancer risk isn’t super clear, there’s a solid connection between drinking more and increasing the cancer risk.

Actionables

A previous IARC analysis figured out that about four percent of newly diagnosed cancers around the world are linked to drinking alcohol.

The types of cancer most commonly associated with alcohol are esophagus, liver, and breast cancer.

The IARC goes so far as to classify alcohol as a group 1 carcinogen, which means there’s strong evidence proving that alcohol can cause cancer in humans.

According to guidelines from the American Cancer Society, the US Department of Agriculture, and the Department of Health and Human Services, women should have one drink or less per day, and men should stick to two drinks or less on any given day.

The post Quitting Alcohol Drops Your Cancer Risk, Right? Not So Fast. appeared first on Medika Life.

I ask each of my patients to get some physical activity. Regular exercise is a fantastic way to keep your body in shape.

But did you know that physical activity is a powerful ally in the fight against various types of cancer?

In this essay, I will explore how exercise is crucial in maintaining a healthy weight, bolstering the immune system, and regulating hormones, key factors in preventing cancer.

We’ll delve into the science behind how exercise can lower your cancer risk.

I will highlight the latest research findings and expert insights to help you understand the compelling connection between staying active and cancer-free. I want to inspire you to get moving.

Exercise Reduces Cancer Risk

I exercise at least five days a week. My goal? I hope to reduce my risks of dementia, heart attack, stroke, diabetes, obesity, cancer, depression, and more. I hope to promote creativity, too.

Exercise can have a protective effect against cancer development. An umbrella review of the clinical literature discovered this:

Individuals who engaged in regular moderate to vigorous physical activity had a significantly lower risk of developing several cancer types, including breast, colon, and lung.

Physical activity appeared to be associated with a lower risk of seven cancer sites, including the following:

• Colon
• Breast
• Endometrial (uterus)
• Lung
• Esophagus
• Pancreas
• Meningioma

Colon (a protective association with recreational physical activity) and breast cancer (a protective association with overall physical activity) were supported by strong and highly suggestive evidence, respectively.

How Exercise Drops Cancer Risk: A New Study

A new study provides insights into how exercise drops cancer risk.

This small study enrolled only 21 individuals. The research builds on vast evidence associating regular exercise with lower cancer risk (especially colorectal cancer).

I want to present this study largely because the researchers went a step further; they investigated how exercise might lower cancer risk.

Lynch Syndrome

The 21 study subjects had a condition known as Lynch syndrome.

Lynch syndrome increases the risk of many cancer types. Parents can pass the gene for the condition to their children.

Families with Lynch syndrome have more cases of cancer than expected. The risk increases for colon, endometrial (uterus), and other cancer types. Lynch syndrome-associated cancers tend to happen at an earlier age.

Clinicians formerly referred to Lynch syndrome as hereditary nonpolyposis colorectal cancer (HNPCC). HNPCC describes families with a strong history of colon cancer.

“Lynch syndrome” is used when a cancer-causing gene runs in the family.

Study Details

MD Anderson Cancer Center (USA) researchers enrolled 21 volunteers for their small study. All of the participants had Lynch syndrome.

The scientists divided the subjects into two groups:

• #1: A 12-month exercise program group
• #2: A control group

The scientists checked the subjects’ cardio and respiratory fitness and tracked immune cells — natural killer cells and CD8+ T cells — in colon and blood tissues.

These immune cells are central to an attack on foreign entities, including cancer cells.

Study Results — How Exercise Drops Cancer Risk

Here are the study results:

The natural killer and CD8+ cells — charged with attacking cancer cells — appeared more active for those exercising.

Moreover, the exercisers had a drop in inflammatory marker prostaglandin E2 (PGE2). The drop was closely linked with the increase in immune cells. Both changes suggest a more strong immune response.

The researchers believe the changes reflect an “immune surveillance” system boost that should enhance the hunting down (and elimination) of cells that would otherwise become cancerous.

Summary — How Exercise Drops Cancer Risk

Physical activity reduces the risk of several cancer types.

The admittedly very small study is the first to show a link between exercise and changes in immune biomarkers. It is one thing to know the epidemiology and another to understand better how physical activity reduces cancer risk.

The study findings apply to those with Lynch syndrome, but I suspect we will discover similar immune changes in people without the syndrome.

The reasons behind this cancer-fighting power of exercise lie in its ability to help:

• Maintain a healthy body weight
• Control inflammation
• Improve insulin sensitivity
• Regulate hormones like estrogen.

All of these can influence cancer development. Do you exercise? If yes, what motivates you?

Final Thoughts

The American Cancer Society (ACS) notes that over 15 percent of all cancer deaths (aside from tobacco-related cancers) in the United States are related to lifestyle factors.

These factors include physical inactivity, excess body weight, alcohol use, and poor nutrition.

The ACS recommends weekly 150 to 300 minutes of moderate-intensity exercise to reduce cancer risk. Subjects in the study had a significant immune response with 135 minutes of high-intensity exercise per week.

Remember: Any physical activity may reduce your cancer risk. Do you lack time? Walking daily for 30 minutes is a relatively easy approach for many individuals. Just move!

Others may benefit from walking during lunch breaks or taking the stairs instead of the elevator. Have you considered joining a fitness class or getting a walking (or workout) buddy?

The post How Exercise Drops Cancer Risk appeared first on Medika Life.

Moreover, this rise coincides with a four to five percent annual increase in advanced-stage prostate cancer diagnoses since 2011; the proportion of men diagnosed with distant spread of cancer (metastases) doubled.

I am concerned each day as we continue to see an increasing proportion of men with more advanced prostate cancer in my oncology clinic. Today, I want to focus on seven ways men can reduce their risk of getting (or dying from) prostate cancer.

Men need to be aware of the health of their bodies, as well — prostate cancer and breast cancer are almost on the same level. It’s fascinating that the correlation between the two is almost the same — people don’t talk about it so much, but they are almost equal in numbers. — Olivia Newton-John

Let’s look at seven ways men can drop their prostate cancer risk.

1. Dropping prostate cancer risk through diet

While we don’t fully understand the relationship between diet and prostate cancer risk, studies suggest that certain eating habits may be beneficial.

• Reduce fat intake. Eat less trans and saturated fats. Incorporate healthy fats such as omega-3 fatty acids from fish, nuts, and seeds into your diet.
• Eat more fruits and vegetables. Consume a wide variety of produce, including lots of leafy greens. The antioxidant lycopene in cooked or processed tomatoes may slow prostate cancer cell growth. Cruciferous vegetables (for example, cauliflower and broccoli) contain sulforaphane, which may reduce cancer risk.

• Consider soy and green tea. Some clinical studies hint that soy can lower a measure of prostate cancer activity (prostate-specific antigen or PSA). Green tea consumption may help men at higher risk for prostate cancer.
• Avoid charred meat. The charred meat (from grilling or frying at high temperatures) may produce chemical compounds associated with cancer.

2. Drop prostate cancer risk through exercise

Harvard Chan School scientists study homed in on a common molecular alteration in prostate tumors called TMPRSS2:ERG. This gene fusion occurs in about one-half of prostate cancers. The study showed for the first time that long-term vigorous physical activity is associated with a lower risk of developing TMPRSS2:ERG-positive prostate cancers.3. Stop Smoking and

3. Drink Less and don’t smoke

Quitting smoking lowers cancer risk. For those who enjoy alcohol, please consider doing so in moderation. The Prostate Cancer Foundation offers this chill observation: You can safely have one daily drink.

4. Drop prostate cancer risk: Stay sexually active

Men with a higher frequency of ejaculation (with or without a sexual partner) are less likely to be diagnosed with prostate cancer.

For example, a 2016 Harvard study discovered that ejaculating over 20 times monthly reduced prostate cancer risk by about one-fifth compared to ejaculating only four to seven times per month for men in their 20s and 40s, respectively.

While investigations continue, some experts postulate that ejaculation clears the body of toxins and other substances that could cause inflammation.

5. Maintain a Healthy Weight

The American Cancer Society offers that obesity is a risk factor for developing more aggressive prostate cancer. Maintaining a healthy weight as you age can reduce your cancer risk and many other health problems.

6. Family history

While prostate cancer runs in some families, most cases occur in men with no history of the disease. Still, having a father or brother with prostate cancer doubles a man’s risk (higher if you have a brother with it than a father). Having several affected relatives further increase risk, especially if the relatives were young at diagnosis.

Inherited mutations in BRCA1 or BRCA2 (breast cancer genes 1 and 2) increase prostate cancer risk in men. Men with Lynch syndrome (hereditary non-polyposis colorectal cancer) have a higher risk of numerous cancers, including prostate cancer. Other inherited gene changes can also raise risk: What Causes Prostate Cancer?

7. Get appropriate screening

The American Cancer Society (ACS) recommends that men have a chance to make an informed decision with their healthcare provider about whether to have prostate cancer screening. The decision should be made after getting information about the uncertainties, risks, and potential benefits of prostate cancer screening.

The discussion about screening should take place at:

• Age 50 for men with an average risk of prostate cancer and a life expectancy of at least ten years.
• Age 45 for men at high risk of developing prostate cancer. The high-risk group includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65).
• Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age).

Two more quick observations: Some studies suggest good vitamin D levels are associated with a lower risk of prostate cancer. There is some evidence that firefighters exposed to certain chemicals might have a higher risk of prostate cancer.

The post 7 Tips to Lower Your Prostate Cancer Risk — Using Lifestyle and Screening appeared first on Medika Life.

Today we explore the clinical literature showing some studies reporting an association between low vitamin D levels and an increased risk of colorectal cancer, but others finding no such link.

Vitamin D and cancer — A randomized study

A 2018 clinical trial randomized participants to a control (marine omega-3 fatty acids, one gram daily) or vitamin D (cholecalciferol, 2000 IU daily).

The VITamin D and OmegA-3 TriaL (VITAL) clinical trial enrolled nearly 26,000 American men (50 and older) and women (55 and older) to examine the impact of vitamin D3 on several outcomes:

• Cancer prevention
• Cardiovascular disease risk (heart attack, stroke, and cardiovascular mortality).
• Secondary endpoints included site-specific cancers, cancer mortality, and additional cardiovascular events.

The results? With a median 5.3-year intervention, vitamin D supplementation did not reduce cancer or cardiovascular risk, the study’s two primary endpoints.

There appeared to be no significant differences in the secondary endpoints, either. The vitamin D3 intervention did not reduce the incidence of total cancer mortality or breast, prostate, or colorectal cancer. Finally, treatment effects did not differ by baseline vitamin D blood levels.

The researchers reported no excess risks of high calcium levels (hypercalcemia) or other side effects associated with vitamin D supplementation.

But are we sure that vitamin D3 supplementation does not reduce cancer risk? A 2019 meta-analysis analysis of the scientific literature concluded that:

Vitamin D3 did not reduce cancer incidence but did drop cancer mortality.

In addition, a secondary analysis of the VITAL clinical trial published in 2019 showed that while vitamin D supplementation did not lower cancer incidence, it appeared to be associated with a reduced incidence of advanced cancer.

My take

The VITAL clinical trial has tremendous strengths, including a large population with racial and geographic diversity. The daily vitamin D dosing seems reasonable, with follow-up blood collection in many participants showing blood levels in the target range.

The study has some significant limitations, however. For example, the researchers examined only a single dose of vitamin D3. Hopefully, future studies will look at another dose. Finally, the follow-up is not nearly long enough. For example, cancer can take decades from its birth before it is clinically observable.

We may also need to consider cancer risk by genotypes of vitamin D-associated genes.

Here are the US Preventative Services Task Force recommendations:

• Premenopausal women. The USPSTF recommends against daily supplementation with 400 IU or less of vitamin D and 1000 mg or less of calcium for the primary prevention of fractures in community-dwelling, postmenopausal women. Current evidence is insufficient to assess the balance of the benefits and harms of daily supplementation with doses greater than 400 IU of vitamin D and greater than 1000 mg of calcium for the primary prevention of fractures in community-dwelling, postmenopausal women.
• Men and premenopausal women. The USPSTF concludes that the current evidence is insufficient to assess the balance of the benefits and harms of vitamin D and calcium supplementation, alone or combined, for the primary prevention of fractures in men and premenopausal women.

Note this USPSTF observation: “These recommendations do not apply to persons with a history of osteoporotic fractures, increased risk for falls, or a diagnosis of osteoporosis or vitamin D deficiency.” Given we don’t routinely test for deficiency, how would I know if I am deficient?

Daily vitamin D3 supplementation for five years among initially healthy adults does not appear to lower cancer or major cardiovascular event risk. The evidence is insufficient to make supplement recommendations for community-dwelling individuals.

Thank you for joining me in this look at vitamin D and cancer risk. Today, I will not examine the impact of vitamin D (and vitamin K) on bone fracture risk.

The post Does Vitamin D Drop Cancer Risk? appeared first on Medika Life.

The Environmental Working Group is a non-profit organization that aims to improve the environment and human health. Each year, the group gives us a “dirty dozen” list of fruits and vegetables. It also releases a “Clean 15” produce list.

First, I want to put a disclosure front and center. Several prominent organic marketers fund the Environmental Working Group.

The “dirty dozen” fruits and vegetables

The Environmental Working Group’s annual Dirty Dozen report exclaims strawberries, spinach, and nectarines have the most pesticide residues. Here is the complete 2022 rundown:

1. Strawberries
2. Spinach
3. Kale, collard, and mustard greens
4. Nectarines
5. Apples
6. Grapes
7. Bell and hot peppers
8. Cherries
9. Peaches
10. Pears
11. Celery
12. Tomatoes

The EWG notes that a small amount of papaya, summer squash, and sweet corn sold in the United States is made from genetically modified seeds. Consider buying organic varieties of these crops if you want to dodge genetically modified produce.

The “dirty dozen” fruits and vegetables — testing

The US Department of Agriculture and the Food and Drug Administration (FDA) do the testing. They found 245 different pesticides and pesticide breakdown products on over 70 percent of non-organic produce.

Before performing a test, the USDA washes, scrubs, and peels them as a typical consumer would. It seems clear from the report that simple washing is not enough to remove all pesticides.

The “dirty dozen” fruits and vegetables — Criticism

An industry group for growers of produce (both organic and non-organic) and some dieticians offer objections to the report, noting that the annual report raises an unnecessary alarm and may discourage folks from eating enough fruits and vegetables.

Listen to Teresa Thorne, Executive Director of the Alliance for Food and Farming:

“Ignore or discount the list.” Like others, she fears that if an organic fruit or vegetable costs more, as they often do, consumers will bypass produce altogether, especially low-income consumers. “Pick what’s best for you and your family,” she says.

Counters toxicologist Dr. Alexis Temkin of the Environmental Working Group: “All the residues found were within legal limits set by the Environmental Protection Agency. She adds that “although the levels are legal, that doesn’t necessarily mean they are safe.

On the other hand, the report provides information to help consumers make informed decisions about the produce they choose to purchase.

Before you turn away from buying that produce, remember that both organic and conventionally grown fruits and vegetables have pesticides of different sorts. There is a Pesticide Residue Calculator from toxicologists at the University of California, Riverside, that provides some comfort.

You can use the calculator to see that trace amounts of chemicals in conventionally grown produce don’t appear to be hazardous. One may consume 850 apples per day without suffering harm from pesticides. I am a bit sceptical about such claims, but the calculator provides another perspective.

I am a work in progress, trying to have about half of my plate filled with fruits and vegetables. That is the best move I’ve made in my diet in a long time. You too should think about getting those fruits and vegetables!

What is your approach?

The post The Best Diet Move I’ve Made appeared first on Medika Life.

First, a quick look at the scope of the problem. Worldwide, there are over 1.4 million men with prostate cancer. Prostate cancer represents about seven percent of all cancer cases.

Each year, over 375 000 will die from prostate cancer. This mortality number is nearly four percent of all deaths related to cancer.

Such statistics haunt me, driving me to continue to explore how we can work harder on the front end — risk-reduction — to reduce the probability of being diagnosed with, or dying from, prostate cancer.

Prostate cancer — risk factors (fixed)

Like all types of cancer, the exact cause of this male cancer isn’t easy to determine. Multiple factors may be involved in many cases, including genetics and exposure to environmental toxins, like certain chemicals or radiation.

Anything that can raise your risk of a disease (such as cancer) is a risk factor. Some of the risk factors for being diagnosed with prostate cancer include:

• Age. Prostate cancer risk rises with age. For whites with no family history of prostate cancer, the chances rise significantly after age 50. The risk increases for blacks or those with a close relative with prostate cancer at age 40. Approximately two-thirds of cases are among men 65 and older. However, the older a man with prostate cancer is, the less aggressive the disease tends to be, especially after age 70.
• Inherited genetics (family history). For most men with prostate cancer, the genetic changes associated with prostate cancer are acquired during life and are present only in specific prostate cells. These somatic variants are not inherited. The American Cancer Society offers that inherited mutations cause up to ten percent of prostate cancer cases.
• Race. The risk of prostate cancer is 1.8-times higher for African-American men (compared with white Americans). In addition, some studies indicate that prostate cancer tends to be more advanced among African-Americans. Interestingly, the risk is low in Africa and Japan but rises sharply for immigrants to higher-risk countries like the USA. We don’t know why.
• Geography. Prostate cancer is more common in the Caribbean, North America, northwestern Europe, and Australia. Rates are lower in Asia, Africa, Central America, and South America.

Prostate cancer — risk factors (changeable)

Here are some potentially modifiable risk factors:

• Vitamin D. Did you know that in the USA, men living north of 40 degrees latitude have a higher risk of dying from prostate cancer than those who live more south. The Prostate Cancer Foundation explains that this may be secondary to lower levels of sunlight (and therefore vitamin D). Whether getting more vitamin D reduces prostate cancer risk remains unknown.
• Smoking. Please don’t do it.
• Diet. Some studies suggest dietary fat is associated with prostate cancer. Those in countries with a high-fat diet also are more likely to eat fewer fruits and vegetables. There is speculation that meat and dietary products play a role, given places where people consume many of them have a higher risk (compared with places where diet centers on rice, vegetables, and soy products). Is there high-level evidence of a diet: prostate cancer relationship, in my view? In a word, no. Here are some thoughts from the University of California, San Francisco (USA).
• Obesity. While being obese may not raise one’s risk of prostate cancer, the extra pounds may increase your risk of getting more aggressive prostate cancer. That’s the conclusion of some, but not all, research.
• Sedentary behavior. Here’s the take of the Seattle Cancer Care Alliance: Studies have found that men who get regular physical activity have a slightly lower risk of prostate cancer. Vigorous activity may have a more significant effect, especially on the risk of advanced prostate cancer. Also, physical activity is associated with better survival in men with prostate cancer. About three hours a week of modestly vigorous activity may substantially improve prostate cancer survival.
• Ejaculate frequently. Men who ejaculate frequently have a lower chance of being diagnosed with prostate cancer. Perhaps they are clearing irritants out of the prostate.

Prostate cancer risk reduction — Action

Thank you for joining me today. The takeaway? Watch your weight, get some physical activity, and consider vitamin D (with K2). Frequent ejaculation may lower risk, too.

Thank you for joining me.

The post Three Pro Tips to Drop Your Prostate Cancer Risk appeared first on Medika Life.

Here are the numbers: Approximately one-quarter of Americans volunteer that they made New Year’s resolutions. The most common commitments? Exercising more, with nearly half (46 percent) of those surveyed offering that as their goal. Other targets include diet (45 percent), losing weight (44 percent), and saving money (41 percent).

I put resolutions aside in favor of focusing on my pillars of health:3 Pillars of Wellness for 2022HAPPY NEW YEAR TO YOU. I genuinely appreciate that you took time out of your day to read my musings. Today, I want to…medium.com.

Irrespective of whether you make New Year’s resolutions or not, some of you may have a goal of drinking less alcohol. Cutting back can provide both short- and long-term health benefits.

Today, I will focus on cancer, even as I recognize that alcohol can influence the probability of vehicle crashes, violence, physical and mental health, and sexual risk behaviors.

Alcohol consumption guidelines

The United States Centers for Disease Control recently developed guidelines to help folks drop their risk of alcohol-related harms. Let’s look at them:

• Adults of the legal drinking age can choose not to drink or drink in moderation by limiting intake to two drinks or less in a day for men or one drink or less for women on days when alcohol is consumed.
• Individuals who do not drink alcohol should not start drinking for any reason.
• If adults of the legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more.

An impetus for my writing this piece is noting how many of my patients with cancer exceed these recommendations for alcohol consumption. Two in three adult drinkers report drinking above these moderate levels at least once per month.

Alcohol and cancer

The American Cancer Society reminds us that alcohol consumption is associated with a higher risk of several cancers, including breast, colon, and liver cancers. Alcohol also likely increases your chances of cancers of the stomach and other organs.

There is a dose-response relationship — the more alcohol you consume, the higher your cancer risk. My patients are often surprised when I note that some forms of cancer (for example, breast cancer) can be associated with even small amounts of alcohol intake.

Does the alcohol type matter?

You already know that ethanol is an alcohol type in alcoholic beverages, whether wine, beer, liquors, or other forms. While alcohol-containing beverages can have varying percentages of ethanol, typically, a standard drink (five ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor) has about one-half ounce of alcohol. Stronger or larger drinks have more ethanol.

The cumulative volume of alcohol consumed over time is the most critical factor for cancer risk. This is akin to tobacco and cancer risk — we calculate pack-years smoked by multiplying the number of packs per day by the number of years used.

Alcohol — Takeaway messages

Some individuals should not consume alcohol. These include those who are pregnant (or might be), young people under the legal age for drinking, those who have certain medical conditions (or are taking certain medications) that interact with alcohol, and those recovering from an alcohol use disorder or are unable to control the amount they drink.

It is probably safest for breastfeeding women to dodge alcohol, too.

With more than two out of three consumers of alcohol exceeding guidelines, I want to remind you that reducing (or stopping) alcohol can meaningfully reduce the risk of getting cancer.

The post Want to Drink Less Alcohol? appeared first on Medika Life.

We do not have a handle on why this incidence rise among young people is rising, at the same time as the risk for older folks is decreasing. Some speculate that the cause is increased consumption of a Westernized diet (think lots of added sugar, red and processed meat, and refined grains).

Suboptimal diet

Even though I am aware of the numerous problems with the American diet, this statistic rocked me: Sixty percent of the Standard American Diet is made of ultra-processed foods such as industrial baked sweets, soft drinks, and processed meat.

This suboptimal diet is associated with a higher risk of colon and rectal cancer. However, I don’t believe we have high-level evidence, and the studies are inconsistent.

Look at the picture above, and you see pretty colorful and ultra-processed food. My office break room is chock full of delicious-appearing treats this holiday season. Alas, many of the beautiful colors I see are from artificial dyes.

Dietary synthetic dyes and colon cancer

Could these colorings be problematic when it comes to colorectal cancer? I recently came across the work of Lorne Hofseth. Ph.D. The Director of the Center for Colon Cancer Research at the University of South Carolina (USA) has been looking at the effects of these synthetic food dyes on colorectal cancer development.

He appropriately observes that research into a potential connection between cancer risk and synthetic food dyes is in its infancy.

Let’s keep going, even as we recognize there is no high-level evidence to say, with certainty, that colorful unprocessed food consumption increases colon cancer risk.

Food dyes make our food appear tastier. Did you know that people used a variety of substances to add color to foods in ancient times? The ancients used everything from plants and herb extracts to fruit and vegetable peelings.

Other food additives used to enhance color included saffron, carrots, grapes, berries, and pomegranates. Here are other color enhancers: Beets, parsley, indigo, spinach, marigold, turmeric, red saunders (a powdered wood), and more.

People used natural ingredients like plant and herb extracts and vegetable and fruit peelings to add rich color in ancient times. You may have encountered saffron, carrots, pomegranates, grapes, berries, beets, parsley, spinach, indigo, turnsole, alkanet (borage root), red saunders (a powdered wood), marigold, and turmeric were all used as food coloring agents.

Our ancestors also mixed in some natural substances: People incorporated minerals and ores such as azure, silver, and gold. Put aside the fact that some of these substances are poisonous.

Natural dyes for diet

As an aside, if you want to color some food naturally, here is your guide:How To Make Your Own Natural Food DyeDitch artificial food dyes. It’s easy to make your own in a snap with these commonly available fruits and vegetables…www.thespruceeats.com.

Let’s look at things from Dr. Hofseth’s point of view:

• Gut bacteria can break down synthetic dyes into cancer-causing molecules. We need more research on how the microbiome interacts with synthetic food coloring and potential cancer risk.
• Artificial food dyes can bind to cellular DNA and proteins. These dyes can stimulate our inflammatory machinery, creating problems for colorectal health.
• Synthetic food dyes are associated with cancer, at least in rodents.

Thank you for allowing me to introduce the potential food dye — colorectal cancer risk association. While I offer you no high-level evidence regarding the connection, I wanted to give you a heads-up on the recent findings in rodent models. I suspect most of us have bigger fish to fry for cancer risk reduction.

Colorectal cancer — reduce your risk

Let’s look at some other potential risk-reducing maneuvers you can consider:

• Get some physical activity: A 2016 meta-analysis of 126 studies showed that individuals who did the highest level of physical activity had a one-fifth lower risk of colon cancer than those who were the least physically active.
• Get colorectal screening
• Avoid being overweight
• Avoid a low-fiber (and high-fat) diet or one high in processed meats.
• Watch the alcohol consumption.
• Avoid tobacco use

Thank you.

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