Diet Tips to Lower the Risk of Some Common Cancers

It is known that lifestyle plays an important role in the development of cancer and individual cancer risk can be influenced at least to some extent. In addition to getting enough exercise and not smoking, nutrition Of great importance here. an expert has something on this Advice,

Even though some foods are said to have miraculous effects, there is no one food that prevents cancer. And no single food can cause this condition. However, a healthy diet and lifestyle can play a big role in reducing the risk of some of the most common types of cancer, says Joseph Dowdell, cancer dietitian. contribution Cleveland Clinic (USA).

Obesity is a cancer risk factor

“Healthy eating may help prevent many chronic conditions that increase cancer risk”Dodell says. “Genetics and other health conditions can also affect the spread of cancer, but these are usually beyond our control.” However, choosing Meal,

according to American Cancer Society is severely overweight (obese) – a body mass index (BMI) of greater than 30 – a risk factor for many types of cancer, such as breast cancer, colon cancer, uterine cancer, gallbladder cancer, kidney Cancer, liver cancer, ovarian cancer, pancreatic cancer, prostate cancer, colon cancer, thyroid cancer, cancer of the mouth, throat and esophagus.

if you your Weight Keeping it at a healthy level can help you avoid these cancers and other chronic diseases.

Recommended Mediterranean Diet

When considering a diet to reduce cancer risk, the bigger picture must be considered. Some of the best foods are found to prevent cancer and lead a healthier life in general. Mediterranean dietWhich emphasizes the consumption of plant-based foods.

This diet includes plenty of fruits and vegetables, whole grains, and healthy fats. Olive Oil, Mad and seeds, as well as lean protein sources such as poultry, fish and legumes.

consuming red meat, high-fat dairy products, added sugars and saturated fat is reduced.

keep weight under control

dowdell is Seven Tips In a nutshell to help control weight and reduce cancer risk:

eat more fruits and vegetables

According to whom is “Eat the Rainbow”? American Cancer Society Good behavior. Various plant pigments may reduce the risk of cancer. Try to eat at least three different colored fruits and vegetables every day.

The expert gives some examples of red color (Apple, tomato and red cabbage), orange (watermelon, Carrot And Oranges), yellow (Bananas, Lemon and pineapple), green (Broccoli and leafy greens such as spinach and Cauliflower) and blue/violet (grapes, blueberries And One type of fruit,

Try to fill about half of your plate with fruits and vegetables. Divide the other half between whole grains and lean meat, or fish vegetable protein Up, recommends Doddell.

abstain from sugar

Cancer feeds on sugar, but not all sugars are created equal. “The problem isn’t foods with natural sugars, such as fruits and cereals. It’s the added sugar that contributes to obesity and heart diseases Can lead. These can increase your risk of cancer.According to Dodell.

avoided or Reduced Sugary drinks, such as sweets and desserts, should be the usual suspects. However, added sugar can also be found in many other products, such as breads, crackers, muesli bars, salad dressings or fruit-flavored yogurt.

keep extra material Sugar To keep your weight in a healthy range and reduce your risk of cancer.

Consider Vitamin D Supplementation

Low vitamin D levels are associated with an increased risk of breast, colon and prostate cancer. Very few foods are naturally rich in vitamin D. Sun exposure can help you Vitamin D levels To increase, and some people benefit from dietary supplements. Talk to your doctor about whether vitamin D supplements are appropriate for you.

eat lots of fiber

Foods rich in fiber will keep you full for longer and discourage you from reaching for breakfast too soon after eating. Research shows that high-fiber foods release the anti-appetite molecule acetate, which sends a message to the brain that we are full.

A high-fiber diet is linked to a lower risk of colon cancer. Because even high-fiber foods have a abundance They can help control weight.

High fiber foods include whole grain cereals, legumes And LensNuts, blueberries and apples.

reduce alcohol consumption

alcohol consumption It is associated with an increased risk of esophageal, throat and breast cancer. People who consume a lot of beer also have an increased risk of rectal cancer. People with alcohol use disorders have a higher incidence of liver cancer.

abstain from salt

Avoid salty, smoked and nitrite-preserved foods such as cured meats. studies show a strong association between gastric cancer and higher consumption of salty foods.

fat reduction

To keep your weight under control, keep your daily fat intake ideally as low as 25 to 30 grams of fat per day. rely on monounsaturated and polyunsaturated fats, such as almonds, peanut butter, avocado Or include hummus.

Can diet cure cancer?

While a healthy diet cannot cure cancer, it can help the body recover from treatment. to strengthen the immune system and protect healthy cells from environmental damage.

People with cancer should consult with their doctor about the best eating habits for themselves. While it’s important to focus on healthy foods, it’s also important to malnutrition To prevent, which can occur with cancer diseases due to loss of appetite.

getting started on a healthy diet

If you decide to eat healthy, you should start small. “It’s hard to change. But you’re small achievable goal Setting Makes It Much Easier to Achieve Big Goals”Dodell says.

If you’re working to reduce your risk of cancer through a healthy diet, do yours. eating habits Be a part of your life and remember that food is also a social issue.

“You can eat this piece of cake on your birthday or treat yourself to a little BBQ. An occasional treat is perfectly fine. But when these practices happen on a daily basis, the downsides come long term effects In play.” (advertisement)