prevention and fitness – Page 33 – watercress words by Dr Aletha

Red Meat, Vegetables, and Cancer

The World Health Organization has classified red and processed meats as carcinogens, advising reduced consumption to lower colorectal cancer risk. A 2015 study found that vegetarian diets are associated with a 22% lower colon cancer risk, with pescovegetarians benefiting the most at 43%. Diets rich in fruits and vegetables improve overall health as well.

The World Health Organization has officially classified red meat and processed meat as carcinogens-that is, likely to cause cancer if eaten regularly and recommends

“reducing consumption of these products (red and processed meats) to reduce the risk of colorectal cancer” .
WHO

Benefits of eating vegetables

In another post I shared some related information about diet and the risk of colon cancer – what is the risk of cancer in people who do not eat meat, or who eat very little?

cows in a field — American beef is popular

NEJM Journal Watch (New England Journal of Medicine) published this report in 2015.

“Vegetarian Diets Are Associated with Lower Risk for Colorectal Cancer”

In this North American prospective study, researchers identified the eating habits of 78,000 adults for 7 years, A prospective study means the people studied are followed or observed over a continuing period of time, usually years.

Participants followed one of five diets:

Vegans: No eggs, dairy, fish, or meat
Lacto-ovo vegetarians: Eggs and dairy, but no fish or meat
Pescovegetarians: Eggs, dairy, and limited fish, but no meat
Semivegetarians: eggs, dairy, and limited fish plus meat (≤1 time per week)
Nonvegetarians: eggs, dairy, and fish plus meat (>1 time per week)

plate of vegetables — a meat free appetizer-hummus, cucumbers, crackers, and pita bread

results of the study

In that 7 years, 490 people developed colon cancer.

After adjusting for certain personal and clinical factors, they reported that all four vegetarian groups had a 22% lower risk of colon cancer than non vegetarians.

Most impressive was a 43% lower risk for the pescovegetarians.

They concluded that any diet in which fruit and vegetable intake is emphasized has health benefits, including lower risk for colon cancer. And that eating fish in particular may be even more beneficial in regard to colon cancer.

Vegetarian diets are popular for various reasons, some related to health, some related to concern for animals or the environment.

Besides cancer prevention, diets high in fruits and vegetables help to prevent and control

diabetes,
heart disease,
obesity, and
high blood pressure.

other resources

What the American Cancer Society says about diet and cancer.

More detail about the World Health Organization’s report on the link between red meat and cancer.

green leafy vegetables — Watercress and other greens are among the most nutritious vegetables.

Learn about Powerhouse Vegetables

Exploring the HEART of Health

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When To Have a Mammogram

updated June 18, 2026

This information is current as of the date of original publication or update but may have changed by the time you read this. Do not use this information for diagnosis or treatment purposes. Before making health decisions, discuss with a qualified healthcare professional.

According to a report published in JAMA, screening mammograms can reduce deaths from breast cancer. Breast exams done routinely do not decrease mortality.

Screening guidelines also do not apply to women with breast symptoms suggestive of cancer.These women need appropriate diagnostic testing which might include mammography, ultrasound, MRI, and/or biopsy.

Breast cancer screening and treatment: One size doesn't fit all. bras hanging on a clothes line — photo from Medline, National Library of Medicine

American Cancer Society screening recommendations for women at average breast cancer risk

These guidelines are for women at average risk for breast cancer. For screening purposes, a woman is considered to be at average risk if she doesn’t have a personal history of breast cancer, a strong family history of breast cancer, or a genetic mutation known to increase risk of breast cancer (such as in a BRCA gene), and has not had chest radiation therapy before the age of 30. (See below for guidelines for women at high risk.)

Women between 40 and 44 have the option to start screening with a mammogram every year.
Women 45 to 54 should get mammograms every year.
Women 55 and older can switch to a mammogram every other year, or they can choose to continue yearly mammograms. Screening should continue as long as a woman is in good health and is expected to live at least 10 more years.
All women should understand what to expect when getting a mammogram for breast cancer screening – what the test can and cannot do.

Clinical breast exams (physical exams done by a health professional) are not recommended for breast cancer screening among average-risk women at any age.

These are guidelines for physicians to apply to each individual patient, not hard and fast rules. Some physicians may choose to follow the guidelines of the U.S. Preventive Services Task Force (USPSTF)

For ages 40-49 years, individualize the decision to screen every 2 years
For ages 50-74 years, screen every 2 years
For ages 75 years and older there is no recommendation.

Both organizations recommend that physicians discuss the decision to screen or not to screen with patients and base the decision after considering possible harms versus potential benefit.

And while breast cancer is the second leading cause of cancer death among women in the United States, it is treatable and the chance of long term survival is high.

American Cancer Society screening recommendations for women at high risk

Women who are at high risk for breast cancer based on certain factors should get a breast MRI and a mammogram every year, typically starting at age 30. This includes women who:

Have a lifetime risk of breast cancer of about 20% to 25% or greater, according to risk assessment tools that are based mainly on family history (see below)
Have a known BRCA1 or BRCA2 gene mutation (based on having had genetic testing)
Have a first-degree relative (parent, brother, sister, or child) with a BRCA1 or BRCA2 gene mutation, and have not had genetic testing themselves
Had radiation therapy to the chest before they were 30 years old
Have Li-Fraumeni syndrome, Cowden syndrome, or Bannayan-Riley-Ruvalcaba syndrome, or have first-degree relatives with one of these syndromes