Preventing cancer is not a rocket science. some little caution in choosing food and a healthy lifestyle is a very effective way to prevent cancer.
Whether you have a legacy of cancer in your blood, or you are currently fighting the disease, lifestyle factors, including your diet, has the ability to make a huge difference in helping you to prevent cancer. Some of the foods increase the risk of cancer, on the other hand, some support your body and strengthen your immune system. you can protect your health and boost your ability fight cancer and other diseases, through being smart in choosing food. before knowing how to prevent cancer, we need to know an important fact. that is a relation cancer and diet.
The relation between cancer and diet
Not all health issues of the world are avoidable, but you have more control over your health than you may even imagine. Research tells us that a huge percentage of cancer-related deaths are directly related to lifestyle choices like- smoking (cigarettes, drugs), drinking (wine, alcohol), lack of exercise, unhealthy diet etc. Avoiding smoking and drinking alcohol, gaining a healthy weight, and exercising on a regular basis, are a great initial task to prevent cancer. Then comes another important part, and that is eating habit.
Prevent cancer through eating habit
Whatever you eat—and don’t eat—has an immense impact on your health, including the risk of cancer. You may be having many foods that fuel cancer because you don’t know this fact. while neglecting the positive diets and nutrients which have the ability to prevent cancer. For an instance, eating processed meat on a daily basis increases your risk of colorectal cancer, whereas having soy foods such as tofu or edamame regularly can help reduce your risk of breast cancer and having more fruits and vegetables lower your risk for various common cancers. You can lower your risk of disease, through making small changes to your diet and daily routine. And trust me, you seriously think about your food habit in order to prevent cancer.
The controversy about GMOs, pesticides and the high risk of cancer
GMO (Genetically Modified Organisms) is a process where DNA of plants or animals has been altered in ways that cannot take place in nature or in general crossbreeding, most commonly in order to confront the pesticides or produce an insecticide. According to the U.S. Food and Drug Administration (FDA) and the biotech companies, GMO is safe. many food safety advocates mentioned that these sorts of products have undergone only short-term testing to determine whether they are safe or not for human.
Some research on animal indicated that consuming GMOs well may cause certain sorts of cancer. Since most GMOs are designed for herbicide tolerance, the use of toxic herbicides such as- Roundup has fairly increased since the time when GMOs were launched. Some research indicated that the use of pesticides even at low amount could increase the risk of certain sorts of cancers like leukemia, lymphoma, breast cancer, brain tumors and prostate cancer. However, research into the relation between GMOs, pesticides, and cancer have not come to an ultimate conclusion so far.
If you’re in two minds about GMOs and pesticides, go for organic or local foods.
In most countries, organic crops don’t contain GMOs and organic meat produced from animals who eat organic, GMO-free feed. Locally grown produce is more likely to be related with GMOs.
Focus on consuming fruits and vegetables
Fruits and vegetables indeed are the cancer-fighting powerhouses.
Fruits and vegetables contain less amount of unhealthy fat. contains more fiber, and more cancer-fighting food values. These three essences work together to boost your immune process and help your body to prevent cancer. These days, most of the people are not consuming the recommended daily minimum of four/five servings of fruit and vegetables. In fact, most of us should double the quantity we currently consuming to remain healthy and help prevent or fight against cancer.
The way to add more cancer-fighting fruits and veggies to diet:
There is a lot of ways to add organic foods to your diet. A good visual object is to aim for a plate of food that is filled two/third with whole grains, vegetables, beans, or fruit. Fish, meat dairy product are not supposed to take more than a third of the plate.
Breakfast: Add some fruit and nuts to your whole grain. low-sugar cereal such as oatmeal.
Lunch: Eat a lot of salad made with your favorite beans and peas. you can go with some other combo of veggies. Always order lettuce and tomato and cucumber on your sandwiches, which must be made with whole grain bread. take some veggies like carrots, sauerkraut.
Snacks: Grab a fresh apple or banana or guava on your way out the door. Veggies like carrots, celery, cucumbers, peppers, jicama etc. would be great.
Dinner: Add fresh veggies to your pasta sauce or rice dish. A baked potato with yogurt, broccoli and sauteed veggies, with salsa. take sauteed vegetables or tomato sauce made with healthy olive oil instead of creamy pasta sauces.
Dessert: Replace your richer dessert with some fruits. Or just a single piece of dark chocolate.
Fight cancer with fiber
You can get fiber in fruits, vegetables, and whole grains. On a large note, the more natural the food, the higher the amount of fiber in it. The amount fiber in food like meat, dairy, sugar, white bread, white rice, and pastries are almost nil.
Tips to add more cancer-fighting fiber to your food:
- stop taking white rice. take brown rice.
- stop taking white bread. take whole grain brown bread.
- take bran muffin instead of croissant or pastry.
- have popcorn instead of french fries.
- eat fresh fruits like banana, apple, pear etc.
- eat fresh carrots, cucumber, celery instead of fried chips.
- drink plenty of water. because fiber absorbs water.so the more fiber you add to your diet the more water you should drink.
Making healthier meat and other protein choices
It is not necessary to stop eating meat and become a vegetarian. The fact is most people tend to consume industrially-raised or processed meat than organically raised. You can cut down the cancer risk to a fair extent by decreasing the quantity of animal-based products you eat. And choosing healthier meats, more fruits and vegetables in your food menu.
Stop eating red meat on a regular basis. Try fish, poultry, or vegetarian sources to fulfill protein.
Use meat as a flavoring or less important element, not the basic focus of your meal.
Add beans and other plant-based protein to your food menu.
Stop eating processed meats like sausage, hotdogs, salami and deli meats.
Choose organic meat. Organic livestock used to have access to the outdoors and provided organic feed, free of GMOs.
Choose your fats wisely
Consuming a diet with fat increases your risk for various types of cancer. But stop taking fat entirely isn’t the solution, either. In fact, some certain types of fat may actually protect you from cancer. The trick is to select fats smartly and eat them in moderation.
Cancer increasing Fats–
The most harmful sort of fat is trans-fat. It is also known as partially hydrogenated oils, trans fats are created by mixing hydrogen with vegetable oils to make them look more solid. It is very profitable for food manufacturers and very harmful for you. But some saturated fats like foods from whole milk and eggs have health benefits. the unhealthy saturated fats like fast food and fried foods can increase your cancer risk.
Cancer decreasing Fats –
The fats that has a positive impact on your health are unsaturated fats. It comes from sources like olive oil, avocados and various kind of nuts. Don’t forget to focus on omega-3 fatty acids. It fights inflammation and supports the brain and heart to work smooth and sound. some other important sources like salmon, tuna etc.
How to choose cancer-fighting Fats and avoid the bad Fats-
Stop eating foods which tend to be high in trans fats and unhealthy saturated fats like all kind of fast foods and fried foods. This includes foods like potato chips, pizza, crackers, cookies, doughnuts, French fries etc.
Eat fish like wild salmon, sardines, herring, and sable fish (black cod) etc.
Cook with olive oil instead of vegetable oil.
before buying any food, check the ingredient list on the labels to avoid anything with “hydrogenated” or “partially hydrogenated” oils.
Add seeds and nuts to cereal, soups, salad or other dishes. Walnuts, almonds, pumpkin seeds, pecans, hazelnuts and sesame seeds would be great.
Prepare your food in healthy and hygienic ways-
Choosing healthy food to eat is not the only significant factor. How you prepare and store your food also matters a great deal. The way you cook your food can either support or interrupt your anti-cancer efforts. Healthy and hygiene food play a big role in preventing cancer.
Cancer prevention: The bottom line
Studies show that a large number of the most common cancers are preventable by changing the diet and lifestyle.
10 Ways to Reduce Your Cancer Risk
1. stick to being as lean as possible while becoming underweight at the same time. Weight gain, overweight, and obesity increase the risk of various types of cancers. Bowel, breast, kidney, prostate, gallbladder, pancreatic, endometrium, and ovarian cancers are among them.
2. Do some physical activities for at least 30 minutes daily. Physical activity decreases the risk of endometrial, colon and breast cancer. As fitness improves, increase the physical activity to 40,60,80 minutes.
3. Avoid all sorts of sugary drinks and energy drinks. Foods that contain high fat, added sugars and low in fiber like many fast and convenience foods are associated with a higher cancer risk.
4. Eat different types of vegetables, fruits, whole grains.
5. decrease the amount of eating red meats such as pork, lamb etc. Avoid processed meats.
6. Stop all sorts of alcoholic drinks.
7. Reduce consumption of salt in any kind of food and avoid moldy grains and cereals.
8. Try to aim to meet nutritional needs through diet alone as much as possible, instead of having supplements to try to prevent cancer.
9. It is best for mothers to feed their child only with breast milk. It reduces the chances of breast cancer. And also, save the child to be overweight.
10. Cancer survivors should follow the suggestion for cancer prevention after the treatment finished. Follow the suggestions for food habit, healthy weight, and physical exercise from your doctor or training professional.