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7. If possible, eat less or no red meat.
8. Minimise fried foods, takeaways and meals out – make them the exceptional treat.
9. Drink less alcohol, caffeine and sugary drinks.
10. Choose wholemeal flower and wholegrain bread rather than white processed bread.

Case Study

My long-term diet - by Matt Carter

Because there’s just so much information out there, it’s almost impossible for OOSO to recommend
singularly, the ‘perfect diet’. But since having had oesophageal cancer and other health related
issues, I can share with you the dietary decisions I have made.

Like all former patients we don’t want to experience cancer ever again, so my diet to a large extent
focusses on things that I hope will reduce the likelihood of cancer returning. The spin-off of all this is
a healthier diet and generally feeling fit and well. I have made some difficult and quite significant
changes but can honestly say I am ever so glad I did.

It’s important to note that whilst peer reviewed studies are emerging, there is still precious little
hard scientific evidence that proves particular foods or components of food directly cause cancer.
So, whilst we wait for evidence to emerge, it’s mindful to be wary of myths.

Dealing with the here and now, by chatting with other former patients, friends, dieticians and
doctors, the following six themes have rightly (or wrongly) influenced my dietary choices, and to
some extent lifestyle:

1. Carcinogens. These are typically harmful chemicals or substances that have the capacity to
cause cancer. Some are purely man-made whilst others found in the natural environment.
It’s worth noting that exposure to carcinogens apparently doesn’t always cause cancer. It
depends on our individual genetics, as well as the level and duration of exposure to the
carcinogen. There are very few studies that have conclusively, directly linked any one food
item with cancer. In one such case however, according to the World Health Organization
(WHO), there is “convincing evidence” that eating processed meat or too much red meat can
cause cancer. Cancer Research UK say eating processed meats such as bacon, salami and
sausages and too much red meat, like beef and lamb can result in a higher risk of developing
bowel cancer. Although it’s a complicated picture, reducing or avoiding processed foods isn’t
as hard as it sounds, and long-term benefits may be well worth the effort.

2. Sugar. Sadly, I have a sweet tooth and love beer, so this has been challenging for me. All
kinds of cells, including cancer cells, depend on blood sugar / glucose for energy. Sugars are
obviously important to us, but there seems to be growing evidence that excessive amounts
of sugar in the diet can be harmful. Eating too much sugar can lead to weight gain and
increase the risk of obesity and diabetes, which may increase the risk of cancer. More
research is needed to understand the relationship between sugar in the diet and cancer, but
it feels an intuitively sensible thing to be cautious, and only eat small or moderate amounts
of sugar. This means one small piece of chocolate not two, choosing low or no sugar drinks,
and having one beer not three!

3. Acidity. ‘PH’ is a measure of acidity and alkalinity. Acidic conditions range between 1-6, and
alkalinity 8-14. A healthy body 'PH’ is typically between 7.3-7.4, in the ‘Neutral Zone’. Based
on the notion that cancer might thrive in less healthy, acidic environments, PH is a