By Jeremy Berger, DO, and Ann Backus, MS, Harvard Chan School of Public Health
Life for a Maine lobsterman is tough: long hours at sea, unpredictable weather, and relentless physical exertion. The ocean provides sustenance, but to continue thriving in this rugged industry, proper nutrition is essential. A strong body, a sharp mind, and a healthy heart are as important as a well-maintained boat. Yet, many lobstermen face serious health risks, with cancer and heart disease ranking as the leading causes of death in Maine. The good news? The right diet can serve as a powerful tool in preventing these illnesses, keeping lobstermen strong for years to come.
Cancer: The Leading Cause of Death in Maine
Cancer takes more lives in Maine than any other disease. According to the American Lung Association’s State of Lung Cancer 2024 report, the state has an alarming lung cancer incidence rate of 67.7 cases per 100,000 people—well above the national average of 53.6. This is particularly concerning for lobstermen, who are often exposed to environmental pollutants and may have a higher rate of smoking. However, research suggests that nearly a quarter of all new cancer cases could be prevented through better nutrition.
One Approach to Cancer Prevention Through Nutrition
Harvard’s Nutrition Source emphasizes that food plays a crucial role in reducing cancer risk. The Harvard Chan School of Public Health hosted a panel on cancer prevention, where experts debunked misinformation and promoted science-backed dietary strategies. Here are key takeaways:
Eat a variety of plant-based foods: Vegetables, fruits, whole grains, and legumes are loaded with fiber, vitamins, and phytonutrients that support the body’s natural defenses against cancer.
Avoid processed and red meats: Research suggests that excessive consumption of processed meats (such as bacon and deli meats) is linked to colorectal cancer. Instead, choose lean proteins like fish, poultry, and plant-based alternatives.
Incorporate antioxidant-rich foods: Nutritionists recommend consuming foods high in antioxidants—such as berries, leafy greens, nuts, and seeds—to combat the build-up of free radicals that can lead to cancer cell development.
Use healthy fats: Research highlights the benefits of mono-unsaturated and poly-unsaturated fats (found in olive oil, nuts, and avocados) in reducing inflammation, which is linked to cancer progression.
Dr. Beth Frates, a Harvard professor and past president of the American College of Lifestyle Medicine, reinforces this approach: “The true Mediterranean diet is primarily focused on eating plant-based foods and foods that are fresh and unprocessed.”
Cancer-Fighting Nutrition Tips
Eat more fresh vegetables: Cruciferous vegetables like broccoli, kale, and Brussels sprouts contain cancer-fighting compounds. Tomatoes and carrots provide powerful antioxidants.
Incorporate whole grains: Ditch refined carbohydrates and choose quinoa, brown rice, and oats to lower inflammation.
Choose lean proteins: Lobstermen have access to one of the best sources of protein, fresh seafood! Omega-3 fatty acids found in fish help reduce cancer risk.
Limit processed foods and alcohol: Smoking and drinking are known risk factors for lung and gastrointestinal cancers. Reducing consumption can lower the odds of disease.
Heart Disease: The Second Leading Cause of Death in Maine
After cancer, heart disease is the second leading cause of death in Maine. The mortality rate for heart disease in the state is 146.1 per 100,000, with some counties, like Knox (159.1 per 100,000) and Washington (184.0 per 100,000), experiencing even higher rates. Lobstermen, with their physically demanding jobs, need a strong heart to sustain them. But a diet high in fried foods, processed snacks, and excessive salt can increase the risk of high blood pressure, heart attacks, and strokes.
Heart-Healthy Diet Tips
Eat more fiber: Whole grains, beans, lentils, and leafy greens can significantly lower cholesterol and reduce the risk of cardiovascular disease.
Consume healthy fats: Studies show that Omega-3s from fish, avocados, and nuts improve heart function and reduce inflammation.
Reduce sodium intake: Processed foods, canned soups, and deli meats contain excessive salt, which can raise blood pressure. Choose fresh foods whenever possible.
Stay hydrated and cut out sugary drinks: Soda and energy drinks spike blood sugar, leading to weight gain and cardiovascular strain. Stick to water, herbal teas, and natural fruit-infused beverages.
In a profession where time is limited, it is tempting to rely on fast food or grab-and-go energy bars. But processed meals and sugary snacks provide little real nutrition and can contribute to long-term health problems. Instead of hot dogs, consider packing a lunch with:
Homemade wraps with lean protein (turkey, fish) and whole-grain bread
A mix of raw veggies (carrots, bell peppers, cucumbers) with hummus
Grilled fish or a seafood salad packed with heart-healthy fats
Nuts, seeds, and fresh fruit for natural energy
The Call to Action: Businesses, Restaurants and Communities
Maine’s lobstermen are the backbone of the state’s coastal economy, and their health should be a priority. But nutrition does not just depend on personal choices, it requires a supportive environment. Local businesses, restaurants, and grocery stores can play a crucial role in ensuring that lobstermen and their families have access to healthier food options. Grocery stores could provide more reasonably priced, high-quality fresh vegetables, making them more accessible to working families. Restaurants could introduce more heart-healthy and cancer-preventing meals on their menus, such as grilled fish, whole grains, and vegetable-rich dishes. Local leaders could offer incentives to attract businesses that promote nutritious, fresh food options in coastal communities.
When businesses, leaders, families, and individuals work together, we can make healthy living possible. Let us create a future where Maine’s coastal communities set the standard for healthy living, proving that hard work and good health go hand in hand.
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