HEALTHY WAYS TO REDUCE YOUR CANCER RISK

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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“CANCER PREVENTION WITH NUTRITION”

An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. For example, if you eat at least two servings of fruits and three servings of vegetables daily and eat the right amount of food, drink plenty of water to stay at a healthy weight, you have achieved the half goal.

Beside this, the nature, mother of all of us, provides all the medicine for our better living & cure. To get optimum benefit of those medicinal properties of fruits & veggies, it is always suggested to eat seasonal & local.

Because Foods that are in-season generally have more nutrients than others. Almost all seasonal foods have some medicinal properties to fight several diseases. But regular & proper intake of some super foods helps better management & prevention for cancer.

Just include these five super foods in regular diet, in proper amount & get the benefit.

five super foods

  • Green tea: -Green tea has powerful antioxidants like flavonoids & EpigallocatechinGallate (EGCG) that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer. Regular intake:-not more than 5 cup/day.
  • Flaxseeds:-flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid- alpha-linolenic acid, also known as ALA or omega-3. Flax seed benefits have been proven time and time again and even including fighting breast, prostate, ovarian and colon cancer. Regular intake: – 2 tsp./day.
  • Garlic: – Add garlic to everything you eat. It contains sulfur compounds that may stimulate the immune system’s natural defenses against cancer, and may have the potential to reduce tumor growth. Studies suggest that garlic can reduce the incidence of stomach cancer. Regular intake: – 10-12 cloves/day.
  • Citrus food:-A daily dose of citrus fruits may cut the risk of mouth, throat, and stomach cancers by half. Regular intake:-2-3 citrus fruit/day.
  • Turmeric:-Recent studies show turmeric is a powerful adversary to cancer. Curcumin shows a marked ability to inhibit cancer cell growth, boost antioxidant levels and the immune system, and kill cancer cells. It seems to work on improving mitochondrial function at a cellular level, and it improves metabolism. Even against drug-resistant strains of leukemia, curcumin caused cell death of cancer cells. Regular intake: – 2 to 2.5 grams of fresh turmeric/every alternative day.

IMPORTANT:Keep in mind that seasonal foods vary depending on region, meaning priority should be given to local foods.

  • Author:Ms. Nabaruna Ganguly, Kolkata, Dietitian, D. S. Research Centre, Kolkata
  • Tags:Cancer, Cancer prevention, Nutrition, Diet
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