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Does what you eat affect skin cancer?
Limiting alcohol consumption and the fat in your diet may
lower your risk
By Karen Collins, R.D.
MSNBC
Updated: 7:38 a.m. ET June 30, 2006
Skin cancer rates and deaths are increasing dramatically
around the world.
One in five Americans will develop skin
cancer during their lifetime, and one American dies from
it every hour. Experts say that by far the most important
ways for us to protect ourselves are by minimizing sunlight
exposure and avoiding indoor tanning beds or lamps. Along
with sun protection, a healthy diet may help.
Ozone depletion seems to be leaving us more vulnerable to
damage from ultraviolet (UV) radiation. This radiation causes
formation of highly reactive “free radicals” within our
bodies, damaging our cells in ways that increase the chance
for cancer to develop. In theory, antioxidants like beta-carotene
and other carotenoids might stabilize free radicals and
end the damaging chain reactions they start.
Recent studies have shown very mixed results on the impact
of blood and dietary levels of antioxidant nutrients like
the carotenoids, vitamins E and C, and selenium. These nutrients
are absorbed from a balanced diet that focuses on colorful
fruits and vegetables and whole grains, along with beans,
nuts and seeds.
Some studies have shown less skin cancer among people who
eat diets rich in these substances, while others show no
effect.
Limiting fat, lowering cancer
Limiting dietary fat is a step supported by a number of
studies as a smart move to lower risk of skin cancer. High-fat
diets may increase cancer risk by suppressing the immune
system, according to some evidence. Polyunsaturated fats,
such as most vegetable oils, may pose the biggest risk.
Consuming more polyunsaturated fat means that our body cells
contain more polyunsaturated fat, which is a relatively
unstable fat more vulnerable to free radicals than other
fats.
Excess alcohol has been linked with greater risk of melanoma
skin cancers by some researchers. In one study, those who
drank the most alcohol had 65 percent greater risk of melanoma
than those who drank the least.
Apply sunscreen often
Sunlight exposure reportedly causes 80 to 90 percent of
skin cancer, which is why experts recommend sunscreens with
a Sun Protection Factor (SPF) of at least 15.
SPF of 30 to 60 may even be preferable, especially if you
will be spending significant time outdoors.
Researchers say that most of us apply too little and forget
that we need to reapply it every three hours when we’re
outdoors, and sooner if we swim or sweat. Experts also note
that while sunscreens are a valuable tool, their use is
just one part of an overall strategy that also includes
limited time in the sun and protective clothing.
Some consumers believe that if they don’t tend to get sunburns,
sunlight is not damaging their skin and putting them at
risk. It’s true that highest skin cancer risks seem to fall
on those with fair skin or family history of skin cancer.
But studies now show that our risk is based on the intensity
of sunlight exposure over a lifetime, even for those who
tan but don’t burn.
Experts sometimes say, “The only safe tan comes from a bottle.”
They are referring to sunless self-tanners, which contain
an ingredient (DHA) that oxidizes on the outermost layers
of the skin, giving the look of a tan.
Lots of veggies to lower cancer risk
The American Institute for Cancer Research (AICR) recommends
a mostly plant-based diet with five to 10 daily servings
of a variety of fruits and vegetables to lower overall cancer
risk. That includes some protection against skin cancer,
but be sure to take the other vital precautions as well:
avoid sun and indoor tanning, cover up with hats and long-sleeved
clothing, and use sunscreen liberally.
Nutrition Notes is provided by the American Institute for
Cancer Research in Washington, D.C.
http://www.msnbc.msn.com/
id/13622763/
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