Preventing cancer step 1


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Preventing cancer step 1

  1. 1. Cancer: Step 1 – Change Your Diet
  2. 2. is a disease that takes the lives of many every year. Alot of cancer related deaths are due to breast cancer and lungcancer – two of the most common types of cancer disease thatpeople get. Breast cancer statistics alone shows an alarmingrate of 40, 170 female deaths in the year 2009 and 440 maledeaths also from breast cancer.The good news is that scientists have been persistent in theircancer researches and with the technology called theInternet, cancer related news and information are more easilyaccessible to achieve now. For instance, did you know thatsome foods actually increase your risk of cancer while otherssupport your body and strengthen your immune system? Bymaking smart food choices, you can protect your health, feelbetter and boost your ability for cancer prevention.
  3. 3. cancer research shows that a large percentage ofcancer-related deaths are directly linked to lifestyle choicessuch as smoking, drinking, a lack of exercise and an unhealthydiet. When you want to prevent getting cancer, avoidingcigarettes, minimizing alcohol and getting regular exerciseare a great start to an anti-cancer lifestyle. But to bestsupport one’s health, you also need to look at your eatinghabits. Without knowing it, you may be eating many foodsthat fuel cancer while neglecting the natural and powerfulhealth foods that can protect you. A report, entitledFood, Nutrition and the Prevention of Cancer: A GlobalPerspective concludes that 30 to 40 percent of cancers aredirectly linked to dietary choices and confirms much of thepresumption that the foods we eat have a direct cancer riskeffect. shares some cancer prevention diet tips.
  4. 4. Prevention Diet Tip #1 – Focus on plant-based foods
  5. 5. best anti-cancer diet is predominantly a plant-based dietthat includes a variety of health foods such asvegetables, fruits and whole grains which proves that Momwas right when she said “Eat your vegetables! They keep youhealthy!” Keep in mind that natural foods are better than theprocessed foods – meaning the less they’ve beencooked, peeled, mixed with other ingredients, stripped of theirnutrients or otherwise altered from the way they came out ofthe ground the better. Eat an apple instead of drinking a glassof apple juice or enjoy a bowl of oatmeal with raisins insteadof an oatmeal raisin cookie.Plant-based foods are cancer-fighting powerhouses becauseplants have less fat, more fiber and therefore have more-cancer-fighting nutrients. These elements work together tosupport the immune system and help the body fight off cancer.
  6. 6. prevention diet tip #2: Bulk up on fiber
  7. 7.’s another benefit from an anti-cancer diet that’smore on plant-based foods. Having a diet that is plant-based increases one’s fiber intake. Fiber, also calledroughage or bulk, is the part of the plants that the bodycan’t digest. It plays a key role in keeping the digestivesystem clean and healthy. It helps keep food movingthrough the digestive tract and it also moves cancer-causing compounds out before they can create harm inthe body. For example, remember those broccoli sproutsthat you so hate to eat? Well cancer researchers havefound that this rich source of isothiocyanates (ITCs) – awell known class of cancer prevention agents – couldplay a direct role in preventing bladder cancer.Remember, natural foods are higher in fiber thanprocessed foods.
  8. 8. are simple ways to add more fiber to yourdiet:•Use brown rice instead of white* Substitute whole-grain bread for white bread* Choose a bran muffin over a croissant or pastry* Eat fresh fruit such as pears, bananas or appleswith the skinSome recommended fiber supplements: Fiber ChoiceSupplement and Benefiber Fiber Supplement
  9. 9. prevention diet tip #3: Cut down on Meat
  10. 10. research studies show there’s a link betweenmeat and cancer-risk. First off, meat lacks fiberand other nutrients that have been shown to havecancer-protective properties. Meat is abundant infat – often very high levels of saturated fat. Highfat diets have been linked to higher rates of cancerand saturated fat is particularly dangerous.Lastly, meat can develop carcinogenic compoundsdepending on how it is prepared. By reducing theamount of animal-based products you eat, and bychoosing healthier meats, you can cut down yourcancer risk substantially.
  11. 11. Cancer prevention diet tip #4: Choose your fats wiselyCutting down the amount of meat you eatautomatically cuts out a lot of unhealthy fat butalthough eating a diet high in fat increases your risk formany types of cancer, cutting out fat entirely isn’t theanswer either for cancer prevention. In fact, cancerstudies have shown that some types of fat may actuallyprotect against cancer. The trick is to choose your fatswisely and eat them in moderation.
  12. 12. two most damaging fats that increase cancer risk aresaturated fats and Trans fats. Saturated fats are mainly foundin animal products such as red meat, whole milk dairyproducts and eggs. Trans fat on the other hand are created byadding hydrogen to liquid vegetable oils to make them moresolid and less likely to spoil – very good for food manufacturersand very bad for you!The best fats on the other hand are unsaturated fats whichcome from plant sources. Primary sources include oliveoil, canola oil, nuts, and avocados. Omega 3 fatty acids are alsogood for fighting inflammation and support brain and hearthealth. Good sources of omega 3 fatty acids are tuna andsalmon.
  13. 13. Cancer prevention diet tip #5: Choose cancer-fighting foodsThe immune system fights off unwantedinvaders in the system, including cancercells, that’s why it’s important to eat cancerfighting foods to maximize the strength of theimmune system. Eating a colorful varietygives you the best protection for cancerprevention.
  14. 14.•Boost your antioxidants – Antioxidants are powerful health vitaminsthat protect against cancer and help the cells in the body functionoptimally. Natural foods such as fruits and vegetables are the bestsources of health supplements called antioxidants such as beta-carotene, vitamin C, vitamin E and selenium.* Eat a wide range of brightly colored fruits and vegetables – Colorfulfruits and vegetables are rich in phytochemicals, a potent disease-fighting and immune-boosting nutrient. The greater the variety ofcolors that you include in your anti-cancer diet, the more you willbenefit. Remember: Different colors are rich in differentphytochemicals.* Flavor with immune-boosting spices and foods – Garlic, ginger andcurry powder are not only good for adding flavor to the food, theyalso add a cancer-fighting punch of valuable nutrients.* Drink plenty of water – Water is essential to all bodily processes. Itstimulates the immune system, removes waste and toxins andtransports nutrients to all of the vital organs.
  15. 15. prevention diet tip #6 – Prepare your food in healthy waysGood food preparation and proper storage arealso important factors for cancer prevention.The way you cook your food can either help orhurt your anti-cancer efforts. Here are a fewtips for preserving the cancer-fighting benefitsof vegetables:
  16. 16.•Eat at least some raw fruits and vegetables. Fruits andvegetables have the highest amounts of health vitamins andminerals, although cooking some vegetables can make thevitamins more available for our body to use.* When cooking vegetables, steam until just tender using asmall amount of water. This preserves more of the vitamins.* Instead of deep frying, pan-frying and sautéing, opt forhealthier methods such as baking, boiling, steaming orbroiling.* Go easy on the barbecue. Burning or charring meats createscarcinogenic substances. If you do choose to barbecue, don’tovercook the meat and be sure to cook at the propertemperature.