This World Cancer day, let us learn about the ways we can keep cancer at bay. Ready for a cancer-fighting diet and life? Well, there is no food guaranteed to keep cancer at bay, however a few dietary and lifestyle changes can keep the dreaded disease at lower risk. It is true, what and how much you eat affect your cancer risk! With emphasis on diet, movement and mental health, good health can be achieved. Here are a few pointers you should keep in mind.
Clean Eating And Living Sticking with a plant-based diet is a good way to avoid cancer. More fruits and vegetables, less alcohol, dairy and processed meats, could lower the risk of cancers in the mouth, lung, breast and colon.
Steer clear of fried foods, cured or smoked meats, soda, refined sugars and farmed fish. With growing awareness, to avoid cancer people are moving towards a diet heavy on organic whole grains, spices, nuts, seeds, lentils, yogurt, organic fruits and vegetables besides red wine in moderation also helps. Befriend organic berries, cruciferous vegetables like kale, broccoli, cabbage, cauliflower, in addition to garlic, berries, there are some powerful cancer-prevention foods to include in your diet like red onions, peas, apples, papaya, pomegranate, cinnamon and pure pumpkin. Also the important chemicals in plants are concentrated in the skins, so eat the whole fruit or vegetable. Emphasis on protein is said to have benefits on the body, foods like eggs, fish, cheese, poultry a few times a month is ideal. Short bouts of exercising, managing stress, getting enough and timely sleep, besides quit smoking which is one of the main causes of any kind of cancer. It has been reported that sitting is the new smoking, so if you have been sitting on your chair or glued to your bed or TV set or laptop for over two hours and beyond apart from sleep hours at night, it could be dangerous for you.
Get your vitamin D in place, get it from the sun or get yourself Vitamin D3 supplements. Don’t rule out Omega 3 fatty acids in your diet, get it from fish oils or flaxseeds. In order to support immunity one can focus on probiotics; polyphenols, such as green tea, curcumin and resveratrol; and antioxidants like glutathione and coenzyme Q10. Finally, remember to decrease portion sizes, so you eat only about one-third of what your appetite tells you to eat. If you eat slowly, you’ll fill up, hence caloric restriction starves cancer and increases lifespan.
In short, focus on what brings joy to you, eat healthy, keep on the move and get some fresh air or sunshine.
Expert Take Nutritionist and Diet expert Sujatha Shetty, Gympik gives us a list of eating habits to reduce the effect of cancer. Sujatha says, ‘Worming the lives of many worldwide, every year the diabolic disease of cancer is said to claim lives daily. While the exact cause of cancer is yet to be established, a lot of it is attributed to lifestyle choices such as smoking, drinking, unhealthy food habits and lack of exercise.
Thus, eating the right food could go a long way in reducing the risk of cancer. Eating the right kind of food can not only boost immunity but also keeps the overall well-being under check, thereby, reducing the risk of cancer to a great extent. Remember, ignoring proper diet and eating unhealthy food can trigger cancerous growth. However, a firm focus on diet and behavioral changes can possibly even stop cancer in its tracks. Here are five guidelines to follow in order to keep such cancerous attacks at bay-
Include plant based food: Add a lot of plant based food like fruits, vegetables, whole grains, nuts, pulses etc. Starting the day with some fruits and nuts is a great practice, followed by whole grain cereal for breakfast. Likewise, for pre-lunch and pre-dinner, a big bowl of salad with vegetables such as lettuce, tomatoes, beetroot, cucumber etc. is highly recommended. These recommendations are based on various studies that have established that people who consumed fewer amounts of fruits and vegetables were twice likely to suffer from cancer as compared to the ones who consumed adequate amounts of fruits and vegetables.
Focus of fibrous food: Fiber is touted to be one of the key components to lower risk of cancer and all plant based food are rich in fiber content that keeps digestive system clean and pushes out cancer causing compounds out of the system before they cause any harm. One can increase fiber intake by replacing white rice with brown and choosing popcorn over potato chips along with fruits. It has been medically proven that dietary intake of fiber is inversely associated with the risk of cancer.
Say no to processed food: The more you eat food in its original form, the better protection it offers to the body. For example instead of drinking orange juice, peel and eat orange or prepare oatmeal porridge with raisins rather than having an oatmeal raisin cookie.
Reduce intake of red meat and whole fat milk: While meat is high on protein and very well fulfills the body’s need for protein, meat and milk lack fiber, antioxidants and nutrients that have cancer protective properties and also is high on saturated fat. Therefore, consumption of too much red meat or whole fat milk is often linked with increased risk of cancer. However, there is no need to completely eliminate meat from the diet.
Water is life: Last but not the least, drinking plenty of water is always highly recommended for any physical problem. A lot of water intake helps in reducing toxins from the body and supply nutrients to the cancer cells, which can kill and prevent them from multiplying. Avoid sugary drinks such as colas and packed juices as they may increase inflammation and cancer growth. However, one must understand that simply choosing healthy food in not the end of it, how you cook and store your food matters!