Two of my dear friends died from ovarian cancer, so it's with great interest when I see headlines that say certain diets prevent ovarian cancer. In fact, more than 21,000 women in the U.S. may get a diagnosis of ovarian cancer this year, according to Environmental Nutrition newsletter.

Unfortunately, because there are few symptoms at early stages, the disease only has a 45 percent survival rate.

Can diet play a role? Only if that diet reduces excess body fat. According to the American Institute for Cancer Research, obesity increases levels of hormones, and causes chronic inflammation, that can contribute to cancer development.

There are plenty of "promises" that so-called superfoods will fight ovarian cancer. In reality, there is little research-backed support for eating habits that reduce the risk of ovarian cancer.

Here are a few myths debunked:

1. Dairy foods have been blamed for increased risk of ovarian cancer, but overall research does not show that limiting consumption or changing particular choices offers protection. Some studies suggest that lactose, the natural sugar in dairy products, changes levels of ovary-related hormones; others question dairy fat. However a major report from AICR concluded that data was too limited to show any link between ovarian cancer and lactose or any dairy products. Another major study in Nutrition and Cancer reached the same conclusion.

2. Soy foods have been touted to lower risk of ovarian cancer in population studies in Asia, but studies in Europe and the U.S. show no link. Studies have suggested that you may gain more benefit from including soy earlier in life. Overall, evidence isn't strong enough to prove definitive ovarian cancer protection from soy.

3. A few large population studies have linked less ovarian cancer to greater intake of cruciferous vegetables such as cabbage, broccoli, cauliflower and kale. However, recent studies have showed no benefit. But go ahead and eat your veggies — plant foods should always be part of a diet to lower cancer risk.

4. In cell and animal studies, green tea's polyphenol compounds seem to inhibit ovarian and some other cancers. Small human studies suggest tea may promote the body's antioxidant defenses, however large population studies have failed to find that tea is linked with ovarian cancer. For now, tea (green or black) is an excellent no-calorie beverage choice.

The bottom line: To reduce your cancer risk, it's best to create a long-term lifestyle of nutrient-rich foods that allow you to fill up without excess calories. Go for healthy portion sizes, limit sweets and keep active.

Q and A

Q: Does the recommendation for at least 30 minutes of physical activity every day apply even to older adults?

A: Yes, in fact, if you're an older adult, regular physical activity is among the most important things you can do for your health. Keeping active reduces risk of cancer and other chronic diseases like heart disease and diabetes. What's more, the American College of Sports Medicine cites strong evidence that physical activity supports psychological well-being and brain function, and may reduce risk of dementia. Regular physical activity helps maintain the ability to live independently, reducing risk of dangerous falls and keeping muscles strong enough to continue day-to-day activities.

If you're 65 years of age or older, are generally fit and have no limiting health conditions, you can follow the recommendations to get at least 150 minutes of moderate activity each week (30 minutes at least five days a week), or 75 minutes of vigorous activity weekly. Getting an hour a day or more of moderate activity is even better. In addition to this aerobic activity that gets your heart rate up a little, the ACSM says there's strong evidence that for middle age and older adults to maintain muscle, they need to do some sort of muscle-strengthening (resistance training) exercises two or more days a week. It's important to work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). For people with arthritis, diabetes, heart disease and other conditions who can also benefit from regular exercise, talk with your doctor to make a plan for physical activity that is right for you. Physical activity helps people with high blood pressure and may help improve balance problems. If you've been sedentary, start with blocks of 5 to 10 minutes of moderate activity and build up. Even 60 minutes a week is better than none. No matter your age, avoid physical inactivity.

Information courtesy of the American Institute for Cancer Research.

Recipe

This recipe for walnut chicken with basil is from "Healthy in a Hurry" by Williams Sonoma. It's loaded with protein and other nutrient without a lot of calories or carbs.

WALNUT CHICKEN WITH BASIL

1/2 cup walnut pieces

3 tablespoons low-sodium soy sauce

2 tablespoons fresh lime juice

2 tablespoons honey

3 teaspoons peanut oil

2 red bell pepper, seeded and thinly sliced

2 large shallots, thinly sliced

3 boneless, skinless chicken breast halves, thinly sliced across the grain

1/2 cup fresh basil leaves, torn into pieces

Preheat oven to 350 degrees. Spread walnuts on a baking sheet and toast until lightly browned, about 10 minutes. Transfer to a plate to cool. In a small bowl, whisk together soy sauce, lime juice and honey. Set aside. Heat 1 1/2 teaspoons of oil in a wok over high heat. Add bell pepper and cook just until wilted, 1-2 minutes. Transfer bell pepper to a plate and add remaining 1 1/2 teaspoons oil to pan. Add shallots and cook, stirring constantly, until just beginning to brown, 30 seconds to 1 minute. Add chicken to pan with shallots and cook, stirring often, until opaque throughout, 3 to 4 minutes. Return bell pepper to pan and stir in soy-sauce mixture, basil and walnuts. Toss and stir just until basil is wilted, about 1 minute longer. Serves 4.

Per serving: 310 calories, 26 g protein, 17 g carbohydrate, 16 g fat, 70 mg cholesterol, 2 g fiber, 530 mg sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.