Health & Wellness: The role of nutrition and lifestyle in skin cancer prevention | News, Sports, Jobs

Gregory Bull, Associated Press

As a state, Utah ranks highly in many quality-of-life areas, including boasting a robust economy, low crime rates, fiscal stability, education, advanced infrastructure and a natural environment that provides an array of outdoor recreational opportunities.

The Beehive State leads the nation in another category — albeit in a negative way. According to updated data from the Centers for Disease Control and Prevention, Utah is the runaway leader in rates for melanoma, the deadliest form of skin cancer.

The CDC report indicates that in 2021, the latest year for which statistics are available, there were 43.4 cases of melanoma per 100,000 people, nearly double the national average. This dubious distinction is nothing new, as Utah has posted the highest state melanoma numbers for 13 of the last 16 years.

There are some obvious risk factors that may make melanoma more common in Utah:

• About three-quarters of Utah’s population is white. Fair-skinned individuals are more susceptible to melanoma.
• Utahns tend to be notoriously devoted to outdoor activities and the higher elevation offers less ozone protection.

The good news is that some definitive steps can be taken to prevent skin cancer. Today, we’re going to take a look at how the combination of diet and lifestyle habits can empower individuals to take proactive steps toward reducing their risk of contracting skin cancer.

The pros of antioxidants

Courtesy Shutterstock

Antioxidants are protective powerhouses when it comes to protecting the skin from damage caused by ultraviolet radiation, a significant risk factor for skin cancer.

According to the Skin Cancer Foundation, “UV exposure wreaks a lot of its havoc on the skin by generating free radicals, unstable, nasty little oxygen molecules that produce inflammation and damage cell function and your skin’s DNA. This DNA damage can cause changes in your genes called mutations that lead to skin cancer.”

Some antioxidants (endogenous) are made by the body. However, our bodies also rely on external, or exogenous, sources for the remainder of the antioxidants they need. These come primarily through diet. Grains, vegetables and fruits are rich sources of dietary antioxidants.

Wholesome sources of antioxidants include:

• Berries.
• Apples.
• Avocados.
• Cocoa.
• Cruciferous vegetables (cabbage, broccoli, Brussels sprouts, cauliflower, kale).
• Green tea.
• Mushrooms.
• Nuts.
• Olive oil.
• Potatoes.
• Tomatoes.

If you’re looking for an easy way to increase your antioxidant intake, these would be great additions to your diet.

Other dietary boosts

In addition to peppering your diet with antioxidant-rich items, there are numerous other ingredients you should consider getting on your personal menu when it comes to skin cancer prevention. They include the following:

Omega-3 fatty acids: Omega-3 fatty acids, primarily found in fatty fish, flaxseeds and walnuts, possess anti-inflammatory properties that may help reduce the risk of skin cancer. Chronic inflammation is a known contributor to cancer development, and incorporating omega-3-rich foods can mitigate this risk.

Polyphenols: Polyphenols, abundant in foods like green tea, grapes and dark chocolate, have been studied for their potential anti-cancer properties. These compounds can protect skin cells from UV damage and may inhibit the growth of cancerous cells.

Beta carotene: This nutrient offers health benefits by converting to vitamin A in the body. It is generally recommended to consume beta carotene through a balanced diet rich in colorful fruits and vegetables — such as carrots, squash, sweet potatoes, cantaloupe, apricots and mangoes — rather than supplements.

Lycopene: This carotenoid helps protect cells from oxidative stress and damage caused by UV radiation. Research suggests that a diet rich in lycopene can enhance skin protection against UV-induced damage, reducing the risk of developing skin cancer. The same red pigment in lycopene that helps protect tomatoes from sun damage may also protect your skin in the same manner. Lycopene is found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit and blood oranges.

Selenium: A major review of 16 studies involving more than 144,000 people reported that those with a higher intake of selenium have a 31% lower risk of cancer at any site and a 40% lower risk of cancer deaths. Just one to two Brazil nuts a day provide all the selenium you need. Meats such as chicken and grass-fed beef are also rich in this mineral.

Vitamins C and E: Found in citrus fruits, berries, nuts and seeds, these vitamins are known for their skin-protective properties.

Vitamin D: Synthesized in the skin through exposure to sunlight and obtained from certain foods and supplements, vitamin D is crucial for bone health and immune function. Its role in skin cancer prevention is a bit of a paradox. While the body’s vitamin D levels are enhanced through moderate sun exposure, excessive UV exposure heightens the risk factor for skin cancer. Balancing sun exposure to maintain sufficient vitamin D levels while minimizing skin cancer risk is key, and dietary sources or supplements can help achieve this balance without excessive UV exposure.

Zinc: An essential mineral with antioxidant and anti-inflammatory properties, zinc is vital for maintaining skin health and protecting against various skin conditions, including skin cancer. A small 2017 study of men in The American Journal of Clinical Nutrition found that just a modest increase in dietary zinc helped replenish antioxidants and restore immune functions in the body. It also increased the level of proteins involved in DNA repair and reduced the kind of DNA damage that can lead to cancers. High amounts of zinc can be found in beef and lamb, shellfish, and legumes such as hummus, chickpeas, lentils and black beans.

Lifestyle choices and skin cancer prevention

A new study released by the American Cancer Society states that 40% of new cancer cases in adults 30 and over, as well as half of cancer deaths, are attributable to preventable risk factors. This includes all forms of cancer. Eating a healthy diet and exercising were two lifestyle choices that demonstrated significant cancer risk reduction.

When it comes to skin cancer, proper sun protection is the first line of defense in prevention efforts. Simple yet effective measures include:

• Using sunscreen: Regularly applying a broad-spectrum sunscreen with an SPF of 30 or higher can significantly reduce UV exposure.
• Wearing protective clothing: Long-sleeved shirts, wide-brimmed hats and UV-blocking sunglasses can provide additional protection.
• Seeking shade: Avoiding direct sunlight during peak hours can minimize harmful UV exposure.

According to Dr. April Larson, MD, FAAD, and chief medical officer of PathologyWatch, a Utah-based company specializing in digital dermatopathology services, avoiding tanning beds and conducting regular self-examinations are also key preventative measures when it comes to skin cancer.

“Tanning beds emit UV radiation that can increase the risk of skin cancer,” Larson said. “It’s much safer to opt for self-tanning products or embrace your natural skin tone. Also, familiarity with your own skin and noticing any changes in moles or new growths can lead to early intervention and better health outcomes. Annual dermatological check-ups are vital for early detection.”

Synergistic effects of diet and lifestyle

The synergy between a healthy diet and proactive lifestyle choices amplifies skin cancer prevention and detection efforts. Here’s how they work together:

• Enhanced immunity: A nutrient-rich diet supports a robust immune system, which can help detect and destroy abnormal cells before they develop into cancer.
• Reduced inflammation: Combining anti-inflammatory foods with stress-reducing activities like yoga and meditation can lower chronic inflammation levels, reducing cancer risk.
• Improved skin health: Hydration, balanced nutrition and protective measures enhance overall skin health, making it less susceptible to damage and disease.

The role of nutrition and lifestyle in skin cancer prevention and detection is both profound and actionable. By embracing a diet rich in antioxidants, omega-3 fatty acids and polyphenols, and combining it with sun safety practices and regular skin checks, individuals can significantly lower their risk of developing skin cancer. Empowering oneself with knowledge and making informed choices can lead to a healthier, more resilient life.

Remember, the steps you take today can pave the way for a cancer-free tomorrow.

Doug Fox is a project manager at Fullcast, a Silicon Slopes-based, end-to-end RevOps platform that allows companies to design, manage and track the performance of their revenue-generating teams.

Newsletter