When you think about how to reduce cancer risk, quitting smoking is probably the first thing that comes to mind. In reality, there are many lifestyle choices you can make that affect your risk.
As much as 35% to 50% of cancer cases are related to your diet, according to The Physicians Committee for Responsible Medicine. That’s because some foods and drinks tend to inhibit the growth of cancer cells while others may accelerate the process.
Follow these tips to use your diet to cut your risk.
Fighting Cancer with How You Eat
Studies have shown that a diet rich in antioxidants can help reduce the risk of certain types of cancers, including breast cancer. Antioxidants are found in many fruits and vegetables, such as tomatoes, spinach and kale. Eating these foods regularly will help protect your body from free radicals – molecules that cause damage to DNA and cells in your body.
Another way to prevent cancer is by eating foods rich in omega-3 fatty acids. Omega-3 fatty acids are found in salmon, tuna and mackerel and can help reduce inflammation throughout the body, which may lower your risk of developing certain cancers such as breast or prostate cancer.
You can also focus on the following:
Increase Fiber
A diet rich in fiber helps to prevent cancer, possibly by diluting carcinogens. Good choices include any plant products, especially when they’re unrefined and unpeeled. In fact, becoming a vegetarian could cut your risk of cancer in half.
There are many different types of fiber, including soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance when it comes in contact with stomach acid. This prevents constipation by adding bulk to the stool so it can pass through easily without causing straining or discomfort. Insoluble fiber does not dissolve in water and often passes through the body intact without being absorbed by your body.
Monitor Fats
On the other hand, fats seem to promote the growth of cancer cells, and animal fats are of special concern. While it’s essential to have some healthy fats in your diet, you may want to talk with your doctor about what’s the best level for you.
There are two types of healthy fats: monounsaturated fats and polyunsaturated fats. Monounsaturated fats can be found in avocados, almonds, sunflower seeds, olive oil, peanut butter, and some fish. Polyunsaturated fats can be found in fatty fish like salmon, sardines and tuna; nuts like walnuts and pecans; seeds like pumpkin seeds; flaxseeds; dark chocolate; whole grains; and vegetable oils like canola oil.
Focus on Fruits and Vegetables
According to the American Cancer Society, fruits can help prevent cancer in a number of ways. First, they contain antioxidants that help to neutralize free radicals in your body and prevent damage to your cells. They also contain fiber, which helps to keep you full so that you don’t overeat and gain weight, which is a known risk factor for cancer.
Finally, many fruits have anti-inflammatory properties, which can help reduce inflammation throughout your body and decrease your chances of developing cancerous tumors.
Avoid Processed Meat
If you’re like most people, the thought of eating processed meat might not sound too appealing. But it’s important to know that not all processed meat is created equal.
Processed meat can be made from any sort of animal protein—cow, pig, chicken or fish—and often contains additives like salt and nitrites. These additives are used to preserve food and give it a longer shelf life. When consumed in excess, these ingredients can increase your risk of cancer.
The World Health Organization has classified processed meats as carcinogenic, meaning they cause cancer when consumed regularly. They also found that unprocessed red meats are also associated with an increased risk of colorectal cancer when consumed regularly—but only if they are cooked at high temperatures (like grilling).
If you want to reduce your risk of developing cancer later in life, avoid processed meats and stick with unprocessed red meats cooked at lower temperatures (like baking).
Try Soy Products
Soybeans are a great source of anticarcinogens. An anticarcinogen is a substance that prevents cancer. Soybeans contain phytoestrogens, which are plant-based chemicals that can mimic the effects of estrogen in the body.
Some research has shown that phytoestrogens can reduce the risk of developing breast and prostate cancer. Soybeans also contain protease inhibitors, which have been found to slow down tumor growth in mice models.
Fighting Cancer with How You Drink
Drinking fluids is an easy way to reduce your risk of cancer.
Filter Your Water
Home and office water filters can reduce your exposure to contaminants and help you stay hydrated. Plus, any liquids that increase urination help reduce the risk of bladder cancer.
Drinking enough water every day is one of the easiest ways to reduce your risk of developing cancer. It’s also one of the easiest things you can do to improve your health overall, so it’s something we recommend everyone do!
But how much should you drink? Well, it depends on a few factors:
How active are you? If you’re very active, you’ll need more than someone who’s sedentary.
How much does your body weigh? If you’re overweight or obese (or even just slightly overweight), drinking extra water will help flush out toxins and excess salt from your body—which means it can help prevent certain cancers from developing in the first place!
If you aren’t sure how much water is right for you, talk to a doctor or nutritionist about what’s best for your lifestyle. They’ll be able to give you some guidance based on these factors so that drinking more doesn’t cause any adverse effects for your body.
Brew Coffee or Tea
Coffee and tea can reduce cancer risk by up to 25%, according to a study published in the journal Cancer Epidemiology, Biomarkers & Prevention. Researchers found that drinking more than two cups of coffee per day reduced the risk of liver cancer by 36%, and that drinking more than two cups of tea per day reduced the risk of pancreatic cancer by 42%.
The findings suggest that regular consumption of coffee and tea may reduce the risk for cancers related to alcohol use (liver cancer) and smoking (pancreatic cancer).
A few cups a day can also help fight inflammation and oxidative stress in the body—both of which are linked to an increased risk of developing cancer.
Ready to try it out? Here are some tips:
- Don’t add sugar or milk to your coffee or tea. Sugar is linked to an increased risk of cancer while milk can inhibit absorption of nutrients like calcium and iron, which are important for healthy bones and bones overall.
- Stay away from flavored coffees or teas like caramel macchiatos or chai lattes. These contain lots of artificial ingredients like high fructose corn syrup that are not good for you.
Limit Alcohol
Alcohol is a carcinogen, which means that it can cause cancer. Even moderate drinking has been linked to an increased risk of breast cancer in women, as well as a higher chance of oral and esophageal cancers.
The National Cancer Institute reports that heavy drinkers have an increased risk of developing cancers of the mouth and throat, larynx (voice box), esophagus (swallowing tube), liver, colon and rectum, pancreas, stomach, ovaries and breast.
In fact, the more alcohol you drink and the longer you drink it for, the more likely you are to develop cancer. The National Cancer Institute says that if you drink two drinks per day every day for one year or five drinks per week every week for 5 years – your chances of developing cancer will double!
Replace Soda
If you’re a soda drinker, you might want to think about switching to water.
A new study suggests that soda causes cancer—and it’s not just the sugar in your favorite soft drink that’s doing it. It’s also the phosphoric acid found in most colas and other soft drinks, which can leech calcium from your bones and make your body more acidic.
The study is small, but the results are significant: rats fed high doses of phosphoric acid had an increased risk of tumor development compared to those who were not fed any phosphoric acid at all. The rats’ livers also showed signs of damage from high levels of phosphoric acid.
This isn’t the first time scientists have noted a potential link between colas and cancer: previous studies have shown that cola consumption may increase insulin resistance (which can lead to diabetes), heart disease, obesity, and even tooth decay.
Additional Ideas
For more ideas on how to reduce cancer risk, also take note of the following:
Lose Excess Fat
You may be surprised to hear that obesity is one of the leading causes of cancer.
According to a study in the American Journal of Clinical Nutrition, there is a link between obesity, diabetes, and cancer. The main reason behind this is that obesity can cause hormonal changes in your body. These hormonal changes can lead to an increase in certain types of cancers, including endometrial cancer and breast cancer.
Obesity is a risk factor for many types of cancer, including cancers of the colon, breast (in women), endometrium (lining of the uterus), gallbladder, kidney, pancreas, thyroid, and esophagus.
The good news is that you can reduce your risk for these cancers by maintaining a healthy weight and exercising regularly. If you’re struggling with managing your weight, talk to your doctor about how they can help!
Stay Active
Regular exercise burns fat and calories. Even just 2 hours a week of brisk walking can cut the risk of breast cancer by almost 20%.
A new study found that people who exercised regularly lowered their chances of getting cancer. Researchers studied more than 2,000 people for about 10 years and found that those who were regularly physically active were less likely to develop cancer than those who did not exercise.
The study also found that the more often a person exercised, the lower their chances of developing cancer. The researchers say this shows that people should be active on a regular basis, not just during exercise classes or when they have time to work out.
The researchers also found that if you do not exercise at all, then it is better to start slowly and gradually increase your activity level over time.
Visit Your Doctor
Following cancer screening guidelines for your age group can help you detect cancer in the early stages when treatment is most effective. Talk with your doctor about what procedures are appropriate for you.
Take Simple Steps
When it comes to cancer, there are some factors beyond your control, such as family history and environmental exposure. However, experts believe that as much as 70% to 80% of cases can be avoided through simple actions, including abstaining from smoking, drinking responsibly, managing your weight, and exercising regularly.
Maximize your odds of staying cancer-free by eating smart and living healthy.
Read More:
Full article: Antioxidant-rich natural fruit and vegetable products and human health
Understanding antioxidants – Harvard Health
