The Mediterranean diet for cancer survivors: what it is, its benefits and how to get started

The Mediterranean diet can play a major role in cancer care and prevention

Diet, sedentarism, and obesity are the most important risk factors for cancer after smoking. Recent studies suggest that a change in dietary habits can help prevent the onset of cancer by 30–50%. That's why certain dietary habits are becoming increasingly more popular.

The Mediterranean diet has undeniable health benefits. Inspired by the traditional eating habits of countries bordering the Mediterranean Sea, it is a dietary pattern that emphasizes whole foods, healthy fats, plant-based ingredients and seafood. So in this article we will look at the health benefits, components and tips for starting this very healthy diet!

Core Components of the Mediterranean Diet: 

1. Abundance of Fruits and Vegetables: Fresh, seasonal produce forms the cornerstone of the Mediterranean diet. A rainbow of fruits and vegetables ensures a rich intake of essential vitamins, minerals, and antioxidants.

2. Whole Grains: Foods like whole wheat, brown rice, and oats are staples. These complex carbohydrates provide sustained energy and are packed with fiber.

3. Healthy Fats: Olive oil is the primary source of fat in the Mediterranean diet and is rich in monounsaturated fats and antioxidants. Nuts, seeds, and avocados can also be incorporated.

4. Lean Proteins: Fish and seafood are preferred protein sources, particularly fatty fish like salmon and sardines, which are high in omega-3 fatty acids. Poultry, eggs, and dairy are consumed in moderation, while red meat is limited.

5. Legumes and Nuts: Beans, lentils, and various nuts are regularly included, providing protein, fiber, and essential nutrients.

6. Herbs and Spices: Instead of salt, meals are flavored with herbs and spices such as basil, oregano, rosemary, and garlic, which add both flavor and health benefits.

7. Moderate Dairy: Cheese and yogurt are enjoyed in moderate amounts, offering calcium and probiotics.

8. Wine in Moderation: In many Mediterranean cultures, a glass of red wine with meals is common, providing antioxidants such as resveratrol.

The Health Benefits of the Mediterranean Diet:

1. Heart Health: Reduces the risk of heart disease and stroke by lowering blood pressure and improving cholesterol levels.

2. Weight Management: Promotes healthy weight loss and helps maintain a healthy weight.

3. Diabetes Management: Improves blood sugar levels and insulin sensitivity.

4. Longevity: Associated with a longer lifespan due to its overall health benefits.

5. Digestive Health: High fiber content improves gut health and prevents digestive issues.

The Mediterranean Diet also has some benefits that are particularly important for cancer patients and cancer survivors:

1. Reduced Risk of Certain Cancers: Associated with a lower risk of developing certain cancers, such as breast, colorectal, and prostate cancer.

2. Better Nutritional Status: Provides essential nutrients that can help support the immune system and overall health during cancer treatment.

3. Improved Treatment Outcomes: Some studies suggest that adherence to a Mediterranean diet may improve the effectiveness of cancer treatments and reduce the risk of cancer recurrence.

4. Enhanced Quality of Life: A balanced, nutrient-rich diet can help improve energy levels, mood, and overall quality of life.

5. Antioxidant-Rich: High in antioxidants, which help protect cells from damage caused by free radicals, potentially slowing cancer progression.

6. Anti-inflammatory Effects: The diet’s anti-inflammatory properties can help reduce inflammation, which is often a concern for cancer patients.

Here a some Practical Tips for Adopting the Mediterranean Diet

1. Start with Small Changes: Gradually incorporate more fruits and vegetables into your meals. Try having a salad with olive oil dressing daily and replace refined grains with whole grains. This should be 50% of your plate.

2. Cook at Home: Preparing meals at home allows you to control the ingredients and ensure they align with Mediterranean diet principles. Experiment with traditional recipes like a Greek salad or Ratatouille.

3. Choose Healthy Fats: Replace butter and margarine with olive oil. Snack on nuts and seeds instead of processed snacks.

4. Eat Seafood Twice a Week: Aim to include fish or seafood in your diet at least twice a week. Grilled salmon, sardines, or shrimp can be delicious and nutritious options.

5. Flavor with Herbs and Spices: Use herbs and spices to enhance the flavor of your dishes without relying on salt. Experiment with different combinations to discover new favorites.

6. Enjoy Meals with Loved Ones: The Mediterranean diet is not just about the food; it's also about the lifestyle. Sharing meals with family and friends can enhance enjoyment and promote a healthy relationship with food.

So, the Mediterranean diet is more than a diet; it's a way of life that promotes health, longevity, and culinary pleasure. By focusing on whole foods, healthy fats, and plant-based ingredients, you can enjoy a diverse and satisfying array of meals while reaping numerous health benefits, especially for cancer patients and survivors.

Written by Luis Guilherme