| LIFESTYLES TO PREVENT CANCER |
| Lifestyle Changes to Prevent Cancer By: Cherish Hamutoff Preventing or reducing your risk for cancer is not entirely out of your control. Some cancers have nothing to do with lifestyle choices, but the good news is; changing your habits may prevent some cancers. Smokers, heavy drinkers, and people who maintain a sedentary lifestyle are at greater risk for cancer. Also at higher risk are people who make poor food choices. People who view food as a source of health and energy and choose cancer-fighting foods may strengthen their immune system and reduce their cancer risk. Up Your Intake of Plant-based Foods • Plant foods such as vegetables, fruits, grains, nuts and beans are high in fiber and cancer-fighting nutrients and contain low amounts of fat. • Choose plant foods with the least amount of processing; the less they’ve been stripped of their nutrients by cooking, peeling or juicing, the better. Foods are better “whole.” • Fill your plate two-thirds or more with plant-based foods. The remaining one-third or less can be from fish, meat or dairy products. • If possible, purchase organic and/or local produce. Some pesticides are suspected to be carcinogenic. Organic produce is free of pesticides, and locally grown produce may have fewer chemicals which prevent spoilage. Eat High Fiber Foods • Fiber is the bulk or roughage that is indigestible by the body found in whole grains, legumes, fruits and vegetables. • It aids in moving food through the digestive system; and the less time food remains in the digestive tract, the less time potentially cancer-causing compounds can remain in the system. • Fiber is found in natural and unprocessed foods; not in dairy, sugar, meat and white breads. Consume Less Meat • Vegetarians have a fifty percent less chance of developing cancer than meat eaters. • Meat is full of fat; often saturated fat. High fat diets are linked to higher cancer rates. • Meat may become carcinogenic depending on preparation. • Reduce the amount of meat to 15% or less of total calories in your diet. • Eat red meat sparingly. Abstain from processed meats. Pick lean meats, including fish, turkey or chicken. Choose Better Fats • Saturated and Trans fats are also known as “bad” fats and can increase cancer risk. They are found mostly in animal products like red meat, dairy products and eggs. • Unsaturated fats are known as “good” fats and can support heart and brain health and fight inflammation in the body. They come from plant food such as flaxseed, salmon and tuna. Good sources include avocados, nuts, olive oil and canola oil. • Avoid foods with hydrogenated or partially hydrogenated oils on the label. • Avoid foods that have been fried or packaged. Choose Foods that Aid the Immune System • Eat foods high in antioxidants. Fruits and vegetables contain antioxidants like vitamin C and E, beta- carotene and selenium. • Choose a variety of colorful fruits and vegetables. They are high in immune-boosting and disease- fighting nutrients. • Add spices to your diet. Spices such as ginger, garlic, curry powder, basil, rosemary, turmeric and coriander add a nutrient dense immune boost. • Drink more water. Water stokes the immune system, transports nutrients and flushes out waste and toxins. Use Healthy Preparation Techniques • Although cooking certain vegetables allows the vitamins to be better absorbed, add raw vegetables and fruits to your diet. • Choose to steam lightly rather than overcooking vegetables, to retain the vitamins and minerals. • To reduce the pesticide residue, make sure you thoroughly wash or peel produce. • Reduce carcinogens by eliminating foods that have been dried, cured, preserved, burned, charred, smoked or become moldy. • Choose to bake, boil broil or steam foods instead of frying or sautéing. High heat can cause oils to become carcinogenic. • Protect oils from exposure to light, heat and air. • Use microwave-safe containers. |