Cancer Rates Are Rising

Cancer rates among the young are soaring worldwide. A global study in BMJ Oncology (1) found a 79% increase in early-onset cancer (under 50) between 1990 and 2019. These included colorectal, breast, oesophageal, gastric and pancreatic cancer.

A separate study looking at data from over 23 million cancer cases in the US noticed the same disturbing trend. Cancers of the small intestine, kidneys, pelvis and pancreas were three times higher in those born in 1990 than the Boomers born in 1955 (2).

Yet another study, in the Lancet Oncology revealed colon cancer rates had risen by 52% among people aged 25-49 since the 1990s; yet cases in the older age groups had declined or remained stable (3).

Australia, holds the unfortunate title of world-leader when it comes to colorectal cancer; since the year 2000, rates of bowel cancer in 30-39 year-olds have increased by 174% (4).

Why are the Young Getting More Cancer?

Ultra-processed foods (UPS) have a lot to answer for. These are foods chemically altered to enhance shelf life and include snacks like fruit straps and mini cheddars as well as less obvious food staples like supermarket bread; containing ingredients like emulsifiers ( soy lecithin) and highly processed seed-oils.

Research shows a clear between these foods and cancer risk; with every 10% increase in UPFs in the diet linked to double the risk of pancreatic cancer and a 51% increase in colon cancer risk.

However, it’s not the whole story. Days spent indoors on-screens – without sunlight and vitamin D – as well as our food-chain filled with plastics and glyphosate (Roundup) are also contributors.

When I’m in clinic with clients I take a 360 view of their health, covering many bases. However, for the purpose of this blog I will focus on one major dietary change you can make to significantly reduce your risk.

Eat more Fibre

Few of us are eating the recommended 25-30g of fibre a day, but doing so helps slash our risk of cancer; and not just colorectal cancer. Women who eat 30g of fibre a day cut their breast cancer risk in half according to a study in the International Journal of Epidemiology (5).

How does fibre help protect against cancer?

In these 4 ways:

• It binds carcinogens in the stool helping to excrete them more quickly
• Fibre feeds the good bacteria in our gut including short-chain-fatty acids like butyrate which have proven anti-cancer qualities (6)
• It helps us feel fuller longer, thereby reducing sugar cravings and helping us to maintain a healthy weight
• By consuming fibre-rich vegetables you are increasing the amounts of plant-based compounds which have many anti-cancer properties (7). These include phytochemicals like sulforaphane (cabbage, cauliflower, broccoli) and flavonoids (berries, onions, kale).

So how do you get the recommended 30g a day?

Skip the ultra-processed breads and cereals and go for low-sugar, nutrient-dense foods instead.

Here is a typical day on my plate which provides 37.3 grams of fibre. On days where I don’t eat legumes, I proactively add more fibre by eating more raw veg and a chia pudding – see table below of suggested dietary additions.

Fibre Fuelled Day On A Plate

37.3g fibre

BREAKFAST

KETO SMOOTHIE – 12.3g Fibre

• 1/3 cup raspberries (3g fibre)
• ½ cup Nutty Bruce Almond milk
• ½ cup water
• 1 scoop of Nourished Blends Gut Food (4.2g fibre)
  This is an organic blend of flaxseeds, chia seeds, psyllium husk, hemp seeds, diatomaceous earth, pomegranate (to further feed the good bacteria) and more.
• 1 tbsp cacao powder (1.8g fibre)
• 1 tbsp MCT oil
• ¼ avocado (3.3g fibre)
• 1-2 tbsp Nutra Organics Collagen Powder Vanilla (this is sweetened with natural monk fruit so no sugar spikes)

LUNCH

LENTIL & VEGGIE SOUP AND KETO BREAD -17.9g fibre

Breakdown: Lentil and Veggie Soup (7g fibre) with 2 slices Venerdi Low Carb Hemp and Linseed Bread (8) (7.6g fibre) and ¼ avocado (3.3g fibre)

DINNER

ROAST CHICKEN & COLESLAW – 7.1g fibre

Breakdown: Roast Chicken with homemade coleslaw of cabbage and carrot (2.7g fibre) plus serve of steamed broccoli (1.5g fibre) and scoop of sauerkraut (2.9g fibre).

FIBRE ADDITIONS TO YOUR DIET

• Chia pudding – 2-3 tbsp chia seeds – 10g fibre
• Avocado – ½ a medium avocado – 6.6g fibre
• Kiwi fruit with skin-on – 3.5g fibre
• Cooked oats 1 cup – 4g fibre
• Sweet potato baked one cup – 6.6g fibre
• Carrots, 2 small – 2.7g fibre
• Beetroot per serve – 2g fibre
• Cauliflower 1.7g per cup cooked
• Ground Flaxseed 1 tbsp – 1.9g fibre
• Almond Butter 1 tbsp – 1.6g fibre

Final word… choose organic where you can. You want to front load your diet with vegetables, not pesticides.

Unfortunately, approximately 68 per cent of Australian food has been heavily sprayed, often with numerous pesticides. More than 80 of the chemicals used in Australia have been prohibited in France, Germany and other member countries of the European Union 9.  This includes carcinogens, hormone disruptors, and chemicals that the World Health Organisation has classified as highly hazardous or extremely dangerous.