Breast and lung cancers are the most common types of cancer that we hear about. But did you know that the uppermost part of the body is also vulnerable to the abnormal mutations of cells that turn cancerous? While it may not be genetically associated, there are surprisingly simple measures that we can take to prevent the occurrence of head and neck cancer.

Head and neck cancer can occur anywhere in the mouth or oral cavity; pharynx where the food passes through; larynx which plays a role in breathing, swallowing and producing sound or voice; nose or nasal cavity; sinuses that humidify and warm the air we breathe and produce mucus to protect against infection; and the salivary glands that produce saliva.

Studies have shown that smoking and alcohol drinking pose a great risk of developing head and neck cancer. Have you heard of betel nut chewing? This practice originated in Southeast Asia and is even practiced in the Philippines. Betel nut, also known as areca nut, is chewed with other ingredients such as tobacco for its stimulating and narcotic effects. This practice also increases the risk of developing head and neck cancer.

The last week of April is Head and Neck Consciousness Week in the Philippines. It was former president Gloria Macapagal-Arroyo who declared the Presidential Proclamation No. 1676, directing the Department of Health and the Philippine Society of Otolaryngology – Head and Neck Surgery to take the lead in planning and organizing activities that will create awareness during the head and neck consciousness week.

There are surprisingly simple ways to increase your chances of not getting cancer, especially in the head and neck areas. Unfortunately, we are also vulnerable to second-hand smoke. As much as we try to totally avoid exposure, there are some smokers who just don’t care about the people around them and secretly smoke in areas where it is off limits. Second-hand smoke is dangerous. Even the slightest hint of tobacco smoke in furniture and clothing is harmful. How do we protect ourselves?

The key lies in eating vegetables that have potent chelating properties. Heavy metals like lead, mercury, chromium, cadmium, arsenic, and nickel are not only obtained through smoking but also in the environment. Pollution is everywhere, even when you simply inhale gasoline fumes when filling your car’s gas tank. These heavy metals are highly oxidative and can damage the DNA of cells. Cancerous cells are technically damaged and mutated cells.

Chelating vegetables or chelators contain plant chemicals that bind with heavy metals in the body. The detoxification process will render these heavy metals weak and unable to induce oxidative stress that causes cell damage. The by-products of the chelation and detoxification process will be excreted from the body.

All vegetables are anti-cancer because of the phytochemicals and antioxidants, not to mention the fiber that they contain. There are, however, specific vegetables that have chelating properties due to their sulfur-rich compounds. Sulfur-containing cruciferous vegetables include cabbage, broccoli, cauliflower, Brussels sprouts, arugula, radish, kale, bok choy, watercress, turnip, mustard, and Chinese cabbage or wombok.

Cruciferous vegetables also contain phenethyl isothiocyanate or PEITC. This is abundant in watercress. PEITC can induce apoptosis or programmed cell death in cancer cells. Simply put, it kills cancer stem cells. Why don’t you intentionally eat one vegetable dish from cruciferous vegetables every day? If you are concerned with an underactive thyroid gland, do not worry as cooking cruciferous vegetables decreases the effect of goitrogens that affect thyroid function in excessive amounts.

Other vegetables not belonging to the cruciferous family are also potent chelators because they contain sulfur compounds as well. The allium vegetables bind with lead and cadmium in the body to aid in the chelation and detoxification process. Therefore, intentionally add garlic and onion to your dishes and eat them. To enhance the production of the sulfur compounds, allow sliced, chopped, or crushed allium vegetables to sit for at least 10 minutes before cooking. When preparing ingredients, cut the allium vegetables first to be more efficient while maximizing optimum sulfur production. The allium family also includes chives, leeks, shallots, and scallions or green onions.

Aside from cruciferous and allium vegetables, a fragrant and lemony-tasting leafy green herb is also a powerful chelator. This is known as cilantro, coriander, or locally called wansoy. Studies have shown that it enhances the excretion of mercury, lead, and aluminum by helping the liver with detoxification.

We are exposed to so much heavy metal pollution from the air that we breathe, the food that we consume, the cosmetics we apply, and more. We are all at risk of getting head and neck cancer if we do not regularly consume wholesome, plant food sources, particularly cruciferous vegetables, allium vegetables, and herbs like cilantro. You may not feel anything now, but it would be prudent to begin incorporating this fresh produce into your daily staples.

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