In this video, Gerardo Mackenzie, PhD, a expert in nutrition and cancer research, delves into diet and lifestyle choices for disease prevention with a special focus on cancer. Viewers will gain insights into the evolving definition of health, the impact of poor nutrition, and the specific dietary and lifestyle choices linked to increased cancer risk. Dr. Mackenzie discusses the hallmarks of cancer, shares the World Cancer Research Fund’s 10 cancer prevention recommendations, and explores the correlation between weight, physical activity, and cancer.
Quick insights
- Health is more than the absence of disease; it includes physical, mental, and social well-being and is in constant fluctuation.
- Modifiable risk factors such as excess body weight, alcohol consumption, poor diet, and lack of physical activity contribute significantly to the risk of cancer.
- Nutrition, exercise, and lifestyle modifications play a significant role in reducing cancer risk by influencing factors like obesity, inflammation, and tumor growth.
Featured expert: Gerardo Mackenzie, PhD
Gerardo Mackenzie, PhD, is an Associate Professor and Co-Vice Chair in the Department of Nutrition at UC Davis, where he also serves as an Associate Nutritionist in the Agricultural Experiment Station (AES). With a Ph.D. in Cell Biology and a B.S./M.S. in Biochemistry from the University of Buenos Aires, Argentina, Dr. Mackenzie brings a wealth of knowledge and expertise to his role. His research focuses on the role of diet and lifestyle factors in cancer development, prevention, and treatment. Key research projects include understanding the cellular and molecular mechanisms linking obesity, inflammation, and cancer, evaluating the impact of dietary interventions such as the ketogenic diet alongside standard chemotherapy for pancreatic cancer, and investigating the potential of select nutraceuticals as chemopreventive agents.
Dr. Mackenzie is also the Program Director for the Nutritional Biology Graduate Admissions Pathways (NUTGAP) program. This initiative provides students from Fort Valley State University and Savannah State University with hands-on research experience, professional development, and long-term mentoring. NUTGAP aims to increase the number of scientists from underrepresented groups pursuing research careers in nutritional biology. Dr. Mackenzie’s dedication to mentorship and his groundbreaking research make him a valuable asset to the UC Davis community and the broader field of nutritional biology.
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Video highlights
00:00 – Introduction
Gerardo Mackenzie introduces the topic of improving our diet for disease prevention, focusing specifically on cancer prevention through dietary interventions. His research centers on understanding the links between diet, lifestyle factors, and cancer development.
00:44 – What is health?
Dr. Mackenzie discusses the evolving definition of health, questioning whether it is simply the absence of disease, a sense of well-being, or the ability to stay active as we age. He emphasizes that health encompasses mental, physical, and social well-being, beyond just being disease-free.
01:57 – What are the effects of poor nutrition?
Dr. Mackenzie explains that most people in the United States consume unhealthy diets high in sodium, saturated fats, and sugars while lacking sufficient fruits and vegetables. Poor nutrition leads to increased risks of metabolic diseases such as obesity, heart disease, stroke, type 2 diabetes, and cancer. He aims to discuss specific dietary interventions to mitigate or prevent cancer risk.
03:08 – Dietary and lifestyle choices linked to increased cancer risk
Dr. Mackenzie outlines how tobacco use, excess body weight, alcohol consumption, poor diet, infections, and reduced physical activity are connected to cancer risk. He categorizes these risks into genetics and personal history, environment, and lifestyle—highlighting that lifestyle choices, including diet and exercise, are modifiable.
04:27 – The hallmarks of cancer and the influence of lifestyle and dietary choices
Dr. Mackenzie explains that tumor cells have specific processes influenced by external factors like weight, physical activity, and certain nutrients. These processes include sustaining proliferative signaling, inducing angiogenesis, and resisting cell death. He emphasizes how diet plays a crucial role in either feeding tumor growth or preventing it.
06:10 – Ten cancer prevention recommendations from the World Cancer Research Fund
Dr. Mackenzie shares the World Cancer Research Fund and American Institute of Cancer Research’s 10 recommendations for cancer prevention, applicable to chronic diseases as well. These include:
- Maintaining a healthy weight
- Being physically active
- Eating a diet rich in whole grains, vegetables, fruits, and beans
- Limiting consumption of fast foods and processed foods, red and processed meat, sugar-sweetened drinks, and alcohol
- Not using supplements for cancer prevention
- Breastfeeding
- Following professional recommendations after a cancer diagnosis
07:53 – Weight and cancer
Dr. Mackenzie discusses the correlation between obesity and cancer risk, noting that excess body weight increases the risk for 12 different types of cancer, including liver, kidney, stomach, colorectal, pancreatic, and ovarian cancers. He explains that maintaining a healthy weight through diet and exercise can mitigate this risk by reducing inflammation and stress on the body.
09:45 – Physical activity
Dr. Mackenzie emphasizes the importance of physical activity, recommending at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity per week. Physical activity can help protect against cancers like breast and endometrial cancers, decrease the risk of liver and esophageal cancers, improve survivability after breast cancer, and enhance overall quality of life. He suggests starting with small steps, such as 30 minutes of activity a day or mini-workouts.
13:07 – Diet and cancer prevention
Dr. Mackenzie highlights the strong link between dietary fiber, whole grains, and the prevention of colon cancer. He recommends a diet rich in whole grains, vegetables, fruits, and beans, aiming for at least 30 grams of fiber and 3-4 cups of whole fruits and vegetables daily. Choosing a variety of whole foods over processed snacks can significantly improve health.
16:17 – Limiting the consumption of fast foods and processed foods
Dr. Mackenzie explains that fast foods and processed foods contribute to weight gain and increased cancer risk. He advocates for cutting down on high-fat, high-sugar foods and choosing healthier alternatives to reduce cancer risk.
17:51 – Limiting the consumption of red and processed meats
Dr. Mackenzie discusses research suggesting that excessive consumption of red meat and even small amounts of processed meat can increase colorectal cancer risk. He advises limiting red meat to no more than 12 ounces per week and minimizing processed meat intake.
20:10 – Limiting the consumption of sugar-sweetened drinks
Dr. Mackenzie points out that overconsumption of sugar-sweetened drinks leads to increased body weight and a higher risk of developing certain cancers. He recommends water as the best beverage choice.
21:41 – Limiting alcohol consumption
Dr. Mackenzie notes that alcohol consumption is a risk factor for six types of cancer. He advises limiting alcohol intake to reduce cancer risk.
23:15 – Supplements and cancer prevention
Dr. Mackenzie advises meeting nutritional needs through diet rather than supplements, as high doses of dietary supplements have not consistently shown protective effects against cancer risk.
24:49 – Mothers and breastfeeding
Dr. Mackenzie highlights the benefits of breastfeeding for both mothers and babies, noting that it can protect mothers against breast cancer and help children avoid weight gain and obesity.
26:08 – Exploring the evidence supporting these recommendations
Dr. Mackenzie reviews studies that support the cancer prevention recommendations, demonstrating their significant impact on reducing cancer risk and overall mortality.
27:27 – Conclusion
Dr. Mackenzie concludes by emphasizing that small, incremental changes in diet and lifestyle can significantly reduce the risk of cancer and other chronic diseases. He encourages viewers to take actionable steps toward improving their health through better dietary choices and increased physical activity.
Resources
- World Cancer Research Fund
- American Institute for Cancer Research
- UC Davis Health Comprehensive Cancer Center
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References
- World Cancer Research Fund. (2020). 10 Cancer Prevention Recommendations. Retrieved from https://www.wcrf.org/dietandcancer/cancer-prevention-recommendations/
- American Institute for Cancer Research. (2018). Obesity and Cancer Risk: A Critical Overview. Retrieved from https://www.aicr.org/research/reports/obesity-cancer-risk/
- International Agency for Research on Cancer. (2018). Dietary Fiber and Colorectal Cancer: A Meta-Analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/29902947/
- National Institutes of Health. (2020). Red Meat Consumption and Colorectal Cancer Risk: A Systematic Review. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32004123/