Dietary and Lifestyle Changes to Help Prevent Cancer

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From Queens Library's expert-led panel, Cancer Awareness: What You Need to Know, featuring professionals from New York Hospital Queens, North Shore LIJ, the American Cancer Society, and the Leukemia and Lymphoma Society

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Dietary and Lifestyle Changes to Help Prevent Cancer

  1. 1. Dietary and Lifestyle Changes to Help Prevent CancerPresentation by,Simone HarounianDietitian and Diabetes Educator
  2. 2. Non-modifiableGeneticsEnvironmental Modifiable Our Focus! Lifestyle DietWhat Causes Cancer?
  3. 3. Modifiable Risk Factors Lifestyle Diet Up to 1/3 of cancers can be avoided with a nutritious diet, maintenance of a healthy weight, and an active lifestyle
  4. 4. Optimize your diet!1. Plant-based foods2. Limit red and processed meats3. Avoid grilling and frying foods4. Limit alcohol
  5. 5. Optimize your diet!1. Plant-based foods2. Limit red and processed meats3. Avoid grilling and frying foods4. Limit alcohol
  6. 6. Plant-based Diets High in fruits, vegetables, nuts, beans, etc.  Dietary fiber  Vitamins, minerals, phytonutrients, and antioxidants  Low in total and saturated fat
  7. 7. Benefits of Dietary Fiber Speeds up digestion Eliminates cancer compounds from the body Changes the bacteria in the gut to good bacteria Getting enough fiber can reduce the risk of:  Colorectalcancer  Breast cancer  Some head/neck cancers
  8. 8. Sources of Fiber Whole Grains Legumes Vegetables Fruits Recommendations:  Men: 32g per day  Women: 25g per day  (14g of dietary fiber per 1,000 calories daily)
  9. 9. Benefits of Vitamins and Phytonutrients Act as antioxidants in the body Antioxidants:  Reduce cells that damage the body  Control cell growth and death These compounds may be protective against:  Breast cancer  Prostate cancer  Bladder cancer  Colon cancer  Lung cancer  Esophageal cancer
  10. 10. Sources of Vitamins andPhytonutrients  Vitamin A: liver, eggs, dairy  ß-carotene: carrot, sweet- potato, pumpkin, dark leafy green vegetables  Vitamin E: vegetable oils, nuts, leafy green vegetables, sweet potatoes, carrots, and tomatoes  Vitamin C: citrus fruits, broccoli, cabbage  Recommendations:  2 cups of fruit daily  2.5 to 3 cups of vegetables
  11. 11. Benefits of Consuming a Low Diet Low intakes of saturated fat may prevent inflammation  Inflammation is often associated with cancer Increased waist development circumference and body weight (obesity) may increase the risk of developing: Colon cancer Breast cancer Multiple myeloma
  12. 12. Optimize your diet!1. Plant-based foods2. Limit red and processed meats3. Avoid grilling and frying foods4. Limit alcohol
  13. 13. Limit Red and Processed Meats Some processed  Red meats: meats may contain Hamburgers, steak, carcinogens lamb roast, pork Recommendations chops :  Processed meats:  Eat less than 18 Smoked/cured/salte ounces of red d meat, meat with meat a week to added preservatives reduce cancer risk such as hotdogs, bacon, salami, sausage
  14. 14. Optimize your diet!1. Plant-based foods2. Limit red and processed meats3. Avoid grilling and frying foods4. Limit alcohol
  15. 15. Avoid Grilling and Frying Foods! Cancer causing compounds are produced when animal products are grilled or fried Chemicals formed when fat drips off the meat into flames Try to replace grilling and frying with baking, steaming, or boiling!
  16. 16. Optimize your diet!1. Plant-based foods2. Limit red and processed meats3. Avoid grilling and frying foods4. Limit alcohol
  17. 17. Limit Alcohol Consumption May damage DNA, increasing the risk of cancer High alcohol consumption is associated with:  Head and neck cancer Esophagus cancer  Mouth cancer  Breast cancer  Pharynx/Larynx cancer Liver cancer  Recommendations:  Men: 2 drinks per day  Women 1 drink per day
  18. 18. SummaryThere are many causes of cancerSome causes can be changedDiet is a modifiable risk factorWith these small steps, you can help reduceyour risk of cancer-causing agents!
  19. 19. Questions ?

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