Did you know that cancer is the second
main cause of death after heart disease?
Cancer
risk factors are either man-made or found naturally in the environment –
thankfully a lot of them can be controlled. For example, you can quit smoking,
avoid direct sunlight, and practice ways to avoid stress, which will reduce the
risk of developing cancer.
It
is also equally pleasing to know that nutritional factors contributing to the
risk of developing cancer can also be controlled – especially in reference to
the latest research.
What does research say? High fat intake,
especially fat from animal sources (butter, ghee, high fat meats and dairy
products) can increase the risk of developing some types of cancer. On the
other hand, high fibre foods like vegetables and fruits reduce the risk of
cancer.
Here are some general daily tips that can help reduce your
exposure to carcinogens:
o Go easy on the
fat: Especially animal fat (saturated fats), like butter and ghee
that are solid at room temperature. Instead, use unsaturated fats which are
liquid at room temperature such as olive oil and vegetable oils used in cooking
such as canola, corn or sunflower oil.To reduce the fat in you diet, chose lean
meat, grilled skinless chicken, fish and low-fat dairy products. And remember
to avoid fried foods and sweets.
o Be careful when
barbecuing: When barbecuing or grilling meat, make sure that the
flames do not touch the meat, since this can increase the level of carcinogens
in it.
o Make fruits and
vegetables part of your meal (at least 5 servings per day): These
are rich in fibre, vitamins, minerals and antioxidants, which play a major role
in protecting body cells from cancer.
1.
Enrich your diet with cruciferous vegetables (cabbage, broccoli and
cauliflower) which protect against certain types of cancer especially colon
cancer.
2.Concentrate
on green leafy vegetables such as spinach, broccoli, rocket, green beans and
celery as they are rich in lutein. These vegetables also contain healthy
fibre which helps the body get rid of toxins.
3.
Boost your intake of coloured fruits and vegetables such as carrots, apricots,
cherries and strawberries as they contain pigments that protects against
cancer.
4.Increase
your intake of tomatoes which are rich in Lycopene – an antioxidant found to
have cancer-preventative benefits, especially cancer of the stomach and colon.
Lycopene is also found in red grapefruit and sweet red pepper.
o Drink coffee
and tea in moderation (an average of 3-4 cups per day) as they are
rich in antioxidants called polyphenols.
o Enrich your
diet with vitamin E found in olive oil, avocado, nuts and seeds.
Making
simple yet healthy changes to your lifestyle is not impossible and can be done
with time and perseverance. And since 80% of the cancer risk factors are
related to your lifestyle, making healthy changes can reduce the risk of
occurrence quite significantly!
So, go ahead, indulge
and enjoy yourself, just remember to follow the tips provided to experience a
fulfilling life of health and happiness.
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