A nutritionist who specializes in cancer patients has revealed the diet tips she gives her patients to prevent developing the disease.
Nichole Andrews has been working with survivors for 12 years, designing meal plans during and after treatment to help reduce the risk of the disease returning, but she says her advice also applies to the general public.
The recommendations, including some that readers may find surprising, including avoiding supplements and protein bars, come amid a mysterious spike in early-stage cancers.
Andrews, a registered dietitian from Washington, revealed her top do’s and don’ts on TikTok.
Cancer-fighting nutritionist Nichole Andrews, from Washington state, is pictured above in two of her videos on how to reduce your risk of the disease
PREVENT:
Green powders
Green powders may increase the risk of cancer
Green powders are regularly marketed as a way to ‘meet nutritional needs’ and ‘fill in the gaps’ in the daily diet.
But Andrews is against them, warning that they often cut out the vital fibers that patients need to prevent cancer.
She said: ‘I would never buy those green powders and try to consume them as fruits and vegetables.
‘The fibers have been removed, there are no liquids in them, sometimes they are enriched with strange herbs that can damage your liver.
“Just eat fruits and vegetables, skip those green powders.”
Numerous studies have linked a high-fiber diet to a higher risk of cancer, especially of the colon.
Experts say this may be because patients who eat less fiber have more inflammation in their digestive systems, increasing the risk of harmful mutations in cells.
There is currently little research linking green powders to a higher risk of cancer, but tests suggest they may contain cadmium – a known carcinogen.
Supplements made the list for their high doses of vitamins and minerals
Supplements
Nearly six in ten Americans use supplements,
But Andrews suggested there was an ugly side to the $50 billion industry.
She said most people don’t need to take vitamins because they get enough from food and elsewhere.
This means that many people use them unnecessarily, putting them at risk of overdose.
Because the supplement market is not well regulated, many available pills also often contain too much of a nutrient.
“Supplements (may) increase the risk of cancer due (to) high dose supplements, more than 200 percent of the daily value,” she warned.
Large doses of supplements such as vitamin B3 have been linked to a higher risk of cancer in the brain, while others – such as vitamins C and E – have been linked to faster tumor growth.
But others have been suggested to have the opposite effect, including articles finding that taking calcium lowers the risk of colon cancer.
Andrews recommends people ask their doctor before taking supplements to find out which ones are right for them.
She said supplements are best used in cases where blood tests have detected a nutrient deficiency in the body that cannot be resolved by dietary changes.
Alcohol
Alcohol in any amount can cause cancer, she warned
On average, Americans drink about four alcoholic drinks every week, with one in five binge drinking every month – or drinking five or more drinks in one evening.
But studies have linked drinking alcohol in any amount to a higher risk of cancer, including of the breast, liver, throat and mouth.
Mrs Andrews said: ‘I never drink alcohol, any form of alcohol, none. Alcohol increases the risk of six forms of cancer, regardless of consumption. No alcohol.’
In the body, alcohol is broken down into acetaldehyde – a known carcinogen that can damage the DNA of cells.
It has been linked to the cancer spike in Iowa, which has the second fastest growing rate in the US.
And in Canada, officials have become so concerned that they are now recommending people drink just two alcoholic drinks a week. U.S. officials say they could follow suit.
Deli meats were also on the list
Processed meat
Deli meats, bacon, hot dogs and even prosciutto often contain added nitrates and nitrites to keep them fresh longer.
But these chemicals have been linked to cancers by scientists, who found that they react in the body to form compounds known to cause cancer in animals.
Mrs Andrews said: ‘I don’t make my sandwiches with processed meat.
‘I fry chicken in advance and cut it into pieces and use it for my sandwiches or wraps. Processed meat increases the risk of colorectal cancer.
‘Use fresh meat, or canned tuna is fine, or vegetarian sandwiches.’
Previous studies have warned that eating just 50 grams of processed meat a day – or two slices of ham – increases the risk of bowel cancer by 50 percent.
And protein-rich snacks such as bars, cookies and donuts
High-protein cookies, donuts, and chips (even though they do NOT increase cancer risk)
High protein snacks were also mentioned, although Andrews said this was only because they were still to be seen as treats.
“It’s still donuts, cookies and chips,” she said.
‘These foods are fine, they do not increase the risk of cancer.
‘But if you want to go for proteins, I always choose protein powders, protein drinks, animal proteins or vegetable proteins.’
“If you want a donut, have a donut. But don’t say, oh because it has protein in it, it’s a better choice.’
Her concerns likely revolve around the fact that these are still relatively high in calories, with a “healthy” protein bar containing more fat and sugar than a Krispy Kreme donut.
It comes amid concerns about the obesity epidemic in the US, with an estimated one in three adults in the country considered obese.
AND OTHER LIFESTYLE TIPS:
The Keto diet involves eliminating all carbohydrates
Avoid the Keto diet
She also offered some other tips to help someone avoid cancer, including avoiding the keto diet.
Followers of the diet get all their energy from fats and proteins and avoid carbohydrates completely.
An estimated seven percent of Americans follow the plan.
But Andrews said: ‘Our bodies are designed so that 50 percent of our calorie intake comes from carbohydrates because that is our body’s preferred source of energy. Moreover, it is your brain’s favorite energy source.
“So if you suffer from brain fog every day or want to take care of your brain, eat carbs.”
Experts say following the keto diet for a short period of time can help fight cancer, with studies showing it can shrink tumors in the pancreas and colon.
But over longer periods, some doctors have suggested it could damage DNA and cells and increase the risk of cancer – although their claims are not supported by large peer-reviewed studies.
She advised people to exercise regularly to reduce the risk of cancer
Exercise 150 minutes a week
Andrews also praised the World Health Organization’s recommendation to get at least 150 minutes of exercise every week.
She also said people should exercise repeatedly throughout the day to reduce their risk of cancer.
“I’m not just going to exercise and sit for the rest of the day,” she said, “it’s important to exercise 150 minutes a week to reduce the risk of cancer.”
‘But sitting less and exercising more is also recommended to reduce the risk of cancer.’
‘All those other hours of sitting increase the risk of exercise.’
Previous studies have linked prolonged periods of sitting to a higher risk of cancer, including cancers of the colon, ovaries and uterine lining.
This may be because the body maintains higher blood sugar levels for longer during these periods, increasing the risk of cell damage.
And to sleep at least seven hours a night
Sleep seven hours a night
The CDC says everyone should get seven to nine hours of sleep every night, and Andrews echoed this sentiment.
‘I don’t skip sleep. At least seven hours of sleep per night.
‘It balances your hormones and helps rebuild your cells and muscles. If you have to undergo cancer treatment and your body needs to recover from the cancer treatment, you need to sleep.”
She said getting more sleep can also balance hunger hormones, which doesn’t force a person to overeat and put them at greater risk for obesity and related conditions.
Breakfast was labeled as the most important meal of the day
Eating breakfast
Andrews, who has previously been campaigned by cereal brands, says she doesn’t skip breakfast and advises others to do the same.
“I don’t skip breakfast,” she said. “It’s such an important meal of the day.”
“Waking up every day and feeling hungry in the morning is a sign of a healthy metabolism. People who eat breakfast also have a better weight.
‘They have a healthier weight, they enjoy losing weight more, I don’t skip breakfast. Every day when I wake up, I eat lean protein, whole grain carbs, and some fruit, but I never skip breakfast.”
Don’t fall for organic labels
Andrews says she always buys conventional fruit and vegetables, rather than the organic varieties where possible.
“The difference in nutritional value is no different from organic to conventional,” she said, “(and) organic products also use pesticides.”
‘I always buy conventional unless there is no other option, because I’d rather get some fruit and vegetables than none.’
Several studies have shown that organic foods are no more nutritious than their conventional alternatives, likely because they are grown in the same soil.
The USDA also says that products that use synthetic pesticides – such as glyphosate, atrazine and malathion – can still be labeled as organic, despite the pesticides being linked to a higher risk of cancer.
As such, she suggested that organic foods did not offer a lower risk of cancer compared to conventional types.