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HEALTHY WAYS TO REDUCE YOUR CANCER RISK

June 3, 2016

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  • kalpana-blog

A well balanced plant-based diet filled with a variety of vegetables, fruits, soy, nuts, whole grains, dairy and beans can help lower your risk for many types of cancer.

  • Be in right weight:Weight gain, overweight and obesity increase the risk of a number of cancers, including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, oesophageal, and ovarian cancers.
  • Be physically active for at least 30 minutes every day: Physical activity decreases the risk of colon, endometrial and postmenopausal breast cancer.
  • Avoid sugary drinks and limit consumption of energy-dense food : Foods that are high in fats, added sugars, and low in fiber, such as many fast and convenience foods, as well as sodas promote weight gain that is associated with a higher cancer risk.
  • Eat more of a variety of vegetables, fruits, whole grains, and pulses such as beans.:Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
  • Limit consumption of red meats (such as beef, pork, and lamb) and avoid processed meats.
  • Limit alcoholic drinks: Alcohol increases the risk of several cancers.
  • Limit consumption of salt and avoid moldy grains and cereals: Limit consumption of processed foods with added salt to ensure an intake of less than 2.4g sodium a day. Do not eat moldy grains or legumes.
  • Where possible, aim to meet nutritional needs through diet alone, instead of using supplements to try to protect against cancer.
  • It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods. Babies who are breastfed are less likely to be overweight as children or adults.
  • After treatment, cancer survivors should follow the recommendations for cancer prevention.Follow the recommendations for diet, healthy weight, and physical activity.
A well balanced plant-based diet filled with a variety of vegetables, fruits, soy, nuts, whole grains, dairy and beans can help lower your risk for many types of cancer.
  • Author:Ms. Kalpana Rani, Dietician, DSRC Hyderabad
  • Tags:Cancer, Cancer prevention, Nutrition, Diet

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