It is possible to reduce your risk of developing certain types of cancer by following a cancer prevention diet. Some cancers can be reduced by eating a plant-based diet, and reducing your intake of red meat. To obtain the best micronutrients/antioxidants, it is important you eat a wide selection of fruits. These foods can also be used to help prevent certain diseases.
American Institute for Cancer Research (AICR), suggests a diet high-in fruits and veggies to help reduce your chance of developing cancer. They recommend that you limit processed meats and salty food. A good idea is to increase your fiber intake. This can help protect you from bowel, stomach, and colon cancer. Sugar intake should be limited as it can lead to obesity and excess weight.
The development of cancer is not just dependent on diet and lifestyle factors. Studies show that approximately 30-40 percent of cancers are able to be prevented with simple changes in diet and lifestyle.
Many studies have shown that vegetables and fruits are better for you than some other types of cancer. For instance, a high intake of fruits and vegetables can reduce the risk of lung, mouth, and esophagus cancers. Also, vegetables and fruits are great sources of fiber as well as minerals.
Similarly, a high intake of dairy products can lower the risk of some cancers. Scientists don't know why this relationship exists. Many experts suggest opting for low-fat dairy options. A probiotic is also found in yogurt with live cultures. Probiotics might be an option for some cancers, according to some researchers.
Researchers have also found that whole grain-rich diets may lower your risk of developing cancer. Whole grains include wheat, barley, rye, and triticale. These foods are healthier than processed carbohydrates and can improve your immune system. Other studies have shown that eating a higher-than-average amount of cruciferous vegetables (such as broccoli, cauliflower, cabbage, and kale) can reduce the risk of some cancers.
Reduce alcohol intake is another factor that can prevent cancer. People who consume more alcohol per day are at greater risk of developing breast cancer than those who drink less. As a rule, men should limit their alcohol intake to no more than two drinks a day, while women should limit themselves to one drink a day.
While there is no one right way to approach cancer prevention, it is wise that you follow the World Cancer Research Fund's and the American Institute for Cancer Research's recommendations. Their diet emphasizes a low calorie, low-fat, and high-quality diet. They also recommend consuming a lot of fruits, vegetables, and less red meat. Also, avoid processed meats and smoked meats, as they increase the risk of certain cancers.
While there is no one diet that can prevent cancer, it is clear to see that a diet rich is fruits, vegetables, fiber, and healthy unsaturated oil can provide the needed nutrients to combat this disease.
FAQ
What are 5 ways to live a healthy lifestyle?
How can you live a healthy life?
Living a healthy lifestyle involves eating right and exercising regularly. Healthy eating means avoiding sugary and processed foods. Exercise burns calories and strengthens the muscles. Get enough sleep to improve your memory and concentration. Management of stress can help reduce anxiety levels and depression. Fun keeps us vibrant and young.
What should I eat?
Take in lots of fruits and veggies. They are rich in vitamins, minerals, and help to strengthen your immune system. Vegetables and fruits are high in fiber which helps to digest and fill you up. Include at least five portions of fruit and vegetables per day.
Water is essential for your body. Water flushes toxins out of the body and helps to feel full between meals. Drink about eight glasses each day.
Choose whole grains over refined ones. Whole grains have all their nutrients intact, including B vitamins, iron, zinc, magnesium, calcium, and protein. Refined grain has lost some of its nutrition.
Avoid sugary drinks. Sugary drinks have empty calories and are a major contributor to obesity. Choose water, milk or unsweetened tea instead.
Avoid fast food. Fast food is low in nutritional value. Fast food may be delicious, but it will not give you the energy that you need to perform your tasks properly. Avoid soups, sandwiches and other unhealthy options.
Limit your alcohol consumption. Alcohol is a poor nutrient and has empty calories. Limit your consumption to no more then two alcoholic beverages per week.
Try to cut down on red meat. Red meats are high in saturated fat and cholesterol. Choose lean cuts such as beef, pork and lamb, chicken, fish, or turkey.
How can I live my best life everyday?
Find out what makes YOU happy. This is the first step in living a life that you love. Once you've identified what makes your happy, you can start to work backwards. Asking others about their lives can help you to see how they live the best life possible.
You might also enjoy books like "How to Live Your Best Life", by Dr. Wayne Dyer. He talks about finding happiness and fulfillment in all aspects of our lives.
What is the problem in BMI?
BMI stands to Body Mass Index. This refers to the measurement of body weight based on height. The following formula can be used to calculate BMI.
Add weight in kilograms to height in meters squared.
The result can be expressed in a number between 0 to 25. A score greater than 18.5 is considered overweight. A score greater than 23 is considered obese.
A person with 100 kg will have a BMI 22 if they are 1.75m tall and weigh 100 kg.
What is the difference in a calorie from a Kilocalorie?
Calories refer to units that are used for measuring the amount of energy contained in food. The unit of measurement is called a calorie. One calorie represents the energy required to raise one gram of water's temperature by one degree Celsius.
Kilocalories refer to calories in another way. Kilocalories measure in thousandths (or calorie) of a calorie. 1000 calories are equal to one kilocalorie.
Statistics
- This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)
- WHO recommends consuming less than 5% of total energy intake for additional health benefits. (who.int)
- According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
- The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
External Links
How To
27 Steps to achieve a healthy lifestyle when your family only buys junk food
Cooking at home is the most popular way to eat healthily. But, it can be hard to make healthy meals because many people don't know how. This article will provide some helpful tips for making healthier dining out choices.
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Choose restaurants that offer healthy options.
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Before you order meat dishes, make sure to order salads or vegetables.
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Ask for sauces with no added sugar.
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Avoid fried items.
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Choose grilled meats over fried.
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Order dessert only if you absolutely need it.
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You must ensure that you have something more to eat after your dinner.
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Always eat slowly and chew your food thoroughly.
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Get plenty of water when you eat.
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Do not skip breakfast, lunch or dinner.
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Fruits and vegetables are a great addition to every meal.
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Consider drinking milk instead of soda.
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Try to avoid sugary drinks.
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Limit the amount of salt in your diet.
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Limit how many times you dine at fast food outlets.
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If temptation is too strong for you, invite someone to be your friend.
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Don't let your children watch too much TV.
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Turn off the television during meals.
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Drink no energy drinks
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Take frequent breaks from your job.
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Exercise early in the morning.
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Get active every day.
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Start small, then build up slowly.
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Set realistic goals.
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Be patient.
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Exercise even if it's not your favorite thing to do.
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Positive thinking is key.