Preventing cancer step 1


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Preventing cancer step 1

  1. 1. Preventing Cancer: Step 1 – Change Your DietCancer is a disease that takes the lives of many every year. A lot of cancer related deaths are due to breastcancer and lung cancer – two of the most common types of cancer disease that people get. Breast cancerstatistics alone shows an alarming rate of 40, 170 female deaths in the year 2009 and 440 male deaths alsofrom breast cancer.The good news is that scientists have been persistent in their cancer researches and with the technologycalled the Internet, cancer related news and information are more easily accessible to achieve now. Forinstance, did you know that some foods actually increase your risk of cancer while others support your bodyand strengthen your immune system? By making smart food choices, you can protect your health, feel betterand boost your ability for cancer prevention.Recent cancer research shows that a large percentage of cancer-related deaths are directly linked to lifestylechoices such as smoking, drinking, a lack of exercise and an unhealthy diet. When you want to preventgetting cancer, avoiding cigarettes, minimizing alcohol and getting regular exercise are a great start to ananti-cancer lifestyle. But to best support one’s health, you also need to look at your eating habits. Withoutknowing it, you may be eating many foods that fuel cancer while neglecting the natural and powerful healthfoods that can protect you. A report, entitled Food, Nutrition and the Prevention of Cancer: A GlobalPerspective concludes that 30 to 40 percent of cancers are directly linked to dietary choices and confirmsmuch of the presumption that the foods we eat have a direct cancer risk effect. shares somecancer prevention diet tips. Cancer Prevention Diet Tip #1 – Focus on plant-based foodsThe best anti-cancer diet is predominantly a plant-based diet that includes a variety of health foods such asvegetables, fruits and whole grains which proves that Mom was right when she said “Eat your vegetables!They keep you healthy!” Keep in mind that natural foods are better than the processed foods – meaning theless they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients or otherwise alteredfrom the way they came out of the ground the better. Eat an apple instead of drinking a glass of apple juiceor enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.Plant-based foods are cancer-fighting powerhouses because plants have less fat, more fiber and therefore havemore-cancer-fighting nutrients. These elements work together to support the immune system and help thebody fight off cancer.
  2. 2. Cancer prevention diet tip #2: Bulk up on fiberThere’s another benefit from an anti-cancer diet that’s more on plant-based foods. Having a diet that is plant-based increases one’s fiber intake. Fiber, also called roughage or bulk, is the part of the plants that the bodycan’t digest. It plays a key role in keeping the digestive system 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 sprouts that you so hate to eat? Well cancer researchers havefound that this rich source of isothiocyanates (ITCs) – a well known class of cancer prevention agents – couldplay a direct role in preventing bladder cancer. Remember, natural foods are higher in fiber than processedfoods.Here are simple ways to add more fiber to your diet:* 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 apples with the skinSome recommended fiber supplements: Fiber Choice Supplement and Benefiber Fiber Supplement Cancer prevention diet tip #3: Cut down on MeatCancer research studies show there’s a link betweenmeat and cancer-risk. First off, meat lacks fiber andother nutrients that have been shown to have cancer-protective properties. Meat is abundant in fat – oftenvery high levels of saturated fat. High fat diets havebeen linked to higher rates of cancer and saturated fatis particularly dangerous. Lastly, meat can developcarcinogenic compounds depending on how it isprepared. By reducing the amount of animal-basedproducts you eat, and by choosing healthier meats, youcan cut down your cancer risk substantially. Cancer prevention diet tip #4: Choose your fats wiselyCutting down the amount of meat you eat automaticallycuts out a lot of unhealthy fat but although eating a diet high in fat increases your risk for many types ofcancer, cutting out fat entirely isn’t the answer either for cancer prevention. In fact, cancer studies haveshown that some types of fat may actually protect against cancer. The trick is to choose your fats wisely andeat them in moderation.
  3. 3. The two most damaging fats that increase cancer risk are saturated fats and Trans fats. Saturated fats aremainly found in animal products such as red meat, whole milk dairy products and eggs. Trans fat on theother hand are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely tospoil – very good for food manufacturers and very bad for you!The best fats on the other hand are unsaturated fats which come from plant sources. Primary sources includeolive oil, canola oil, nuts, and avocados. Omega 3 fatty acids are also good for fighting inflammation andsupport brain and heart health. Good sources of omega 3 fatty acids are tuna and salmon. Cancer prevention diet tip #5: Choose cancer-fighting foodsThe immune system fights off unwanted invaders in the system, including cancer cells, that’s why it’simportant to eat cancer fighting foods to maximize the strength of the immune system. Eating a colorfulvariety gives you the best protection for cancer prevention.* Boost your antioxidants – Antioxidants are powerful health vitamins that protect against cancer and helpthe cells in the body function optimally. Natural foods such as fruits and vegetables are the best sources ofhealth supplements called antioxidants such as beta-carotene, vitamin C, vitamin E and selenium.* Eat a wide range of brightly colored fruits and vegetables – Colorful fruits and vegetables are rich inphytochemicals, a potent disease-fighting and immune-boosting nutrient. The greater the variety of colorsthat you include in your anti-cancer diet, the more you will benefit. Remember: Different colors are rich indifferent phytochemicals.* Flavor with immune-boosting spices and foods – Garlic, ginger and curry powder are not only good foradding flavor to the food, they also add a cancer-fighting punch of valuable nutrients.* Drink plenty of water – Water is essential to all bodily processes. It stimulates the immune system, removeswaste and toxins and transports nutrients to all of the vital organs. Cancer prevention diet tip #6 – Prepare your food in healthy waysGood food preparation and proper storage are also important factors for cancer prevention. The way youcook your food can either help or hurt your anti-cancer efforts. Here are a few tips for preserving the cancer-fighting benefits of vegetables:* Eat at least some raw fruits and vegetables. Fruits and vegetables have the highest amounts of healthvitamins and minerals, although cooking some vegetables can make the vitamins more available for our bodyto use.* When cooking vegetables, steam until just tender using a small amount of water. This preserves more of thevitamins.* Instead of deep frying, pan-frying and sautéing, opt for healthier methods such as baking, boiling, steamingor broiling.* Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose tobarbecue, don’t overcook the meat and be sure to cook at the proper temperature.