Having a proper and right meal can reduce the risk of developing cancer. There is a huge similarity between the nutrition guidelines of cancer prevention and other diseases like diabetes and heart disease etc.
By following these general health tips; one can reduce the chances of cancer. You just need to do a little bit change in your food choices.
1. Keep a Healthy Weight
Overweight or obesity is one of the reasons among many other reasons of cancer-related deaths. It has been estimated that there is always at least one case among every other five cases where a person dies of cancer and the reason for cancer used to be overweight but the thing which is still unclear is that the relation between cancer and obesity is still undiscovered.
The general theory which most of the doctors think can be a reason is weight in the stomach is mostly connected with an additional risk of colorectal cancer, cancers of pancreas, uterus and even breast postmenopausal women.
There are many other cancers as well which are related to overweight. Some of them are:
2. Limit Calorie-Dense, Nutrient-Deficient Foods
Stop taking such fruits and drinks which have a very high proportion of sugar and calories but not enough nutrients. Unfortunately, every such product which has too much sugar and calories as well are very much common among everyone which should be avoided at first. These foods include sugar-sweetened beverages, ready mate snack foods, and desserts.
The calories very quickly add with these type of calorie-enriched foods and hence can lead to putting on weight and so becomes a reason for cancer. So we should avoid such foods and try some healthful and cancer-preventive foods.
3. Eat Vegetables, Fruits, Whole Grains and Legumes
Start adding too much of fruits and vegetables in your diet. Have different kinds of beans at least twice a week, as it reduces the risk of lung, oral, esophageal, stomach and colon cancer. Eat all such foods which are full of nutrients. At least eat half plate vegetables and fruits, half plate whole grains.
Include beans and peas in your meal as well, some people considered them as a vegetable whereas some of them counted it as a part of the USDA MyPlate Protein Foods Group. Having a meal which totally plant-based foods helps is in maintain weight and If we will eat healthy then too we can spend a healthy and fruitful life.
4. Moderate Your Meat Portions
Some studies suggest that there a link between colon cancer and eating too much of red meat, especially the processed one like ham, bacon and hot dogs. As there is a very famous saying “Excess of Everything is bad” so is the case here with red meat. Having meat twice a week is quite fine but eating meat on daily basis is not at all a good practice.
Try to include plant-based sources in your diet, it is a great source of proteins. Include beans, whole grains, and vegetables more often in your diet plan. It is something which your body really needs and is necessary for a healthy body and life.
5. Limit Alcohol
There are certain researches which have proved that any type of alcoholic drink is injurious to your health and increases the risk of many types of cancer like cancer of the mouth, pharynx, larynx, esophagus, liver, breast, colon and rectum and the results are worse when it get combined with smoking. If you cannot avoid it completely then at least you should try to minimize the dosage of alcohol.
Women should not consume more than one drink on daily basis and men should not take more than two drinks. (Here the serving of alcohol which we are considering are considered 1½ fluid ounces of hard liquor, 5 fluid ounces of wine or 12 fluid ounces of beer.)
6. Consume Less Salt (Sodium)
There are many people who used to have a lot of salt-preserved, salt-cured and salt-pickled foods. Those people who used to have such food have a high risk of stomach, nasopharyngeal and throat cancers. Fortunately a good thing which has been revealed in the studies is that the salt which we used to add in cooking and food colors have such harmful hazards, but they increase the risk of high blood pressure and heart diseases as well that is the reason it is always recommended to reduce the intake of sodium in your daily life.
All the ready mate food products are very much enriched with sodium and so from there we consume sodium in our body rather than the salt we add in our food while cooking as a seasoning. Be careful while purchasing the processed food products and so read their labels as well so that you will be aware of the exact sodium content you intake.
According to the 2015-2020 Dietary Guidelines for Americans, every person should reduce their sodium consumption to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). People suffering from hypertension or prehypertension should further reduce their sodium intake to 1,500 milligrams a day.
7. What about Supplements?
Whole foods are essential for reducing the risk of cancer, but supplements are not. Research claims that the interaction between nutrients is normally found in foods that offer a protective offer.
Nutrient-rich whole foods and beverages are a great source for cancer prevention and extremely good for health. If you want to take any sort of supplements then you should first consult your doctor or nutritionist