In my career, I have often encountered profound misunderstandings about certain dietary habits, especially about the relationship between seafood and cancer. Once, a middle-aged lady came to my clinic in a hurry, her eyes full of worry. She told me that she had recently eaten a lot of seafood at a family gathering, and then read online that eating seafood might increase her risk of cancer, and she was very afraid that her health would be seriously affected.
After talking to her in detail, I found out that her concerns were mainly rooted in some unverified information online. In fact, seafood itself is a nutritious food that contains essential fatty acids, proteins, vitamins, and minerals that can be beneficial for health. However, certain seafood may pose health risks due to factors such as environmental pollution. Therefore, the key is not to avoid seafood, but to choose and prepare these precious ingredients to minimize potential risks.
Scientific analysis of the association between seafood and cancer
First of all, seafood itself is a rich source of protein, omega-3 fatty acids, vitamin D, and selenium, which are all nutrients that are beneficial for health. For example, omega-3 fatty acids have been shown to reduce the risk of cardiovascular disease and may fight certain types of cancer. However, problems often arise with the harmful substances that seafood may contain, such as heavy metals (mainly mercury) and environmental contaminants (such as PCBs).
Studies have shown that apex predators such as sharks, swordfish and tuna have high levels of mercury in their bodies due to their bioaccumulation, and that long-term consumption of these fish in large quantities may increase health risks, including cancer risk. Mercury can interfere with cellular function and may trigger cancer through oxidative stress mechanisms. In addition, fish in some areas may contain high amounts of PCBs due to industrial pollution, and long-term exposure to these chemicals may increase the incidence of cancer.
There is no consensus in the scientific community on the direct link between seafood consumption and cancer. Some studies have shown that the consumption of certain seafood in a reasonable manner may have a positive effect on the prevention of specific types of cancer, such as colorectal cancer. For example, one study found that fish oil, which is rich in omega-3 fatty acids, can help reduce the proliferation of colon cancer cells.
A health guide to eating seafood
1. Choose seafood that is low in contamination
Contaminants in seafood, especially heavy metals such as mercury, are a major concern. The choice of fishing area is critical, as the waters of some areas may be high in heavy metals due to industrial contamination. In general, smaller fish such as sardines, herring, and mackerel contain less mercury than large predatory fish such as sharks and swordfish.
2. Store seafood properly
Seafood should be placed in the refrigerator or freezer area of the refrigerator immediately after purchase. Ensuring the freshness of seafood is not only related to taste, but also related to food safety. Fresh seafood should smell like a fresh sea breeze and have clear and shiny eyes.
3. Cook seafood to reduce risk
Proper cooking kills the parasites and bacteria that may be present in seafood. Cook seafood at an internal temperature of at least 145°F (about 63°C) and keep it at that temperature for at least 15 seconds. Avoid raw or semi-raw seafood, especially if you have immune system problems or if you are pregnant, elderly, and children.
4. Avoid overconsumption
While seafood is a healthy food choice, excessive consumption of the same kind of seafood can lead to the accumulation of certain nutrients to unsafe levels. It is recommended to consume a variety of seafood no more than two to three times a week, with caution in the intake of high-mercury fish in particular.
5. Consider environmental protection and sustainability
Choosing seafood products labeled "sustainably caught" not only helps to protect marine resources, but also often means that the seafood comes from healthy, well-managed waters.
Common misunderstandings and popular science
1. Increase social activity
Join a club or club: Participate in a local book club, dance class, or board game group, which not only reduces loneliness, but also stimulates the brain.
Get together with family and friends regularly: Schedule weekly or monthly family gatherings to keep in touch with friends and family and share the moments of life.
2. Improve your eating habits
Brain Healthy Foods: Increase foods rich in omega-3 fatty acids, such as salmon, walnuts and flaxseeds, and eat more vegetables and fruits, especially blueberries and spinach.
Regular meal times: Set regular meal times to avoid skipping meals or overeating for long periods of time between them.
3. Maintain regular physical activity
Walking and light exercise: At least 30 minutes a day of walking or other light physical activity, such as tai chi or water fitness, can enhance cardiovascular health while helping to maintain cognitive function.
Join a fitness class: Attending a fitness class for middle-aged and older adults, such as yoga or stretching classes, can increase physical vitality and reduce muscle deterioration.
4. Regular habits
Get enough sleep: Get 7 to 8 hours of quality sleep each night. Sleep is essential for the brain to clean up waste and consolidate memories.
Mental health: Engage in practices such as meditation and mindfulness at the right time, which can help manage stress and reduce the risk of anxiety and depression.
By implementing the above steps, middle-aged and older adults can significantly improve their quality of life and reduce the risk of Alzheimer's disease. Each recommendation is based on research and clinical experience and is designed to provide practical preventive measures for middle-aged and older adults.