How to prevent cancer through diet and lifestyle

How to prevent cancer through diet and lifestyle

Many lifestyle choices and risk factors can affect your risk of cancer, and every day is a good time to remind people that cancer can happen to anyone at any time in their lives, but also that action is possible. precautionary.

Cancer prevention includes eating healthy, exercising, and maintaining a healthy weight. The American Institute for Cancer Research (AICR) recommends eating primarily plant foods and heavily limiting red meat, especially processed meat. They also recommend daily physical activity of at least 30 minutes or more, and maintaining a healthy body mass index.

AICR notes that cancer prevention guidelines not only reduce the risk of cancer, but also other chronic diseases such as diabetes and heart disease. Also, you will feel great and have more confidence.

Choose plant foods

While a vegetarian diet can greatly reduce the risk of cancer, heart disease, diabetes, and other chronic diseases, you don't have to be completely vegetarian to receive all the health benefits of choosing a plant-based diet. Even limiting your meat intake can play a positive role in your health.

AICR recommends eating no more than 250 grams of lean cuts of meat per week, and completely avoiding any processed meat such as ham, sausage and bacon. The World Health Report (WHO) recently released a report indicating that processed red meat causes cancer and is as carcinogenic as cigarette smoking. The largest amount of evidence they found was the link between colorectal cancers.

Build your meals around your vegetables

Instead of preparing your meals around meat products, make plant foods the center of your meals. If you choose to eat meat, eat only a small portion with your meals. Focus on fruits, vegetables, whole grains, beans, and healthy fats. Healthy fats include avocados, flaxseed and coconut oils, nuts and seeds, olives, organic peanut butter, organic tofu, and soy milk, and fatty fish like salmon, tuna, mackerel, herring, trout, and sardines.

As often as possible, avoid packaged sandwiches, commercial baked goods, solid fats like stick margarine or shortening, fried foods, pre-mixed products like cake mix, and trans fats.

Do your daily exercise

A healthy diet alone is not enough to reduce the risk of cancer, and physical activity is another important prevention measure. AICR suggests exercising for at least 30 minutes per day, whether it's cycling, running, walking, dancing, yoga, or even vacuuming! If you can't commit to a full 30 minutes per day, try breaking it up throughout the day by going for a walk during your lunch break or going up and down the stairs.

In addition to daily physical activity, a healthy weight is very important for cancer prevention. Being overweight is linked to seven different types of cancer, including cancers of the esophagus, pancreas, colon and rectum, breast (especially after menopause), endometrium, kidney, thyroid, and gallbladder. Losing weight and exercising can lower your risk of developing this type of cancer.

A normal body mass index is between 18.5 and 24.9, and underweight is any number below 18.5. A body mass index of 25 to 29.9 is overweight, and 30 and over are considered obese. Check your body mass index here. The body mass index is different for babies, preschoolers, and children or teens. See those numbers here.

Video: Cancer Prevention Diet - Neal Barnard MD (October 2020).