Ten Lifestyle Practices that Can Prevent Cancer!
1. Maintain your ideal body weight. Cancers of the uterus, gallbladder, kidney, stomach, breast, and colon have been associated with obesity.
2. Vary your daily diet. Eat in moderation with a wide variety of food choices. Whole plant based foods are the best!
3. Eat at least 5 to 9 servings of fruits and vegetables per day. A good rule of thumb is to eat at least three different colors of fruits and vegetables each day. There are different bioactive ingredients in the pigment of fruits and vegetables that may reduce cancer risks.
4. Eat food that is high in dietary fiber. High-fiber foods include whole grain cereals, legumes and vegetables. High-fiber diets are associated with a decreased risk of colon cancer.
5. Minimize your daily fat intake. Ideally, 25 to 30 grams of fat are enough. However, fat-restricted diets are not recommended for young children.
6. If you smoke, STOP. If you are around someone who smokes, get away. People who quit smoking — regardless of age — live longer than those who continue to smoke. Quitting smoking decreases the risk of lung, laryngeal, esophageal, oral, pancreatic, bladder, and cervical cancer. There are over 4,000 chemical compounds and 43 different carcinogenic substances in nicotine. Smoking is the most preventable cause of death in our society.
7. Limit the amount of alcohol that you drink. Alcohol use is associated with an increased risk of esophageal, pharyngeal oral pharyngeal cancer, and breast cancer. People who have a high consumption of beer also have an increased risk of rectal cancer. Increased incidences of liver cancer are also noted in alcoholics.
8. Limit your consumption of salt. In particular, you should avoid cured, smoked, and nitrite-preserved foods. International studies reveal higher incidences of stomach and esophageal cancers in people who consume large amounts of these products.
9. Take vitamin D supplements (1000 IU-2000 IU daily). Low levels of vitamin D have been associated with increased risk of breast, colon and pancreatic cancer.
10. Regular exercise There is strong evidence that higher levels of physical activity are linked to lower risk of several types of cancer.
Sources:
1-9 Cleveland Clinic medical professional on 05/21/2010. https://my.clevelandclinic.org/health/articles/4516-diet–nutrition–healthy-lifestyle-help-reduce-cancer-risk
10 McTiernan A, Friedenreich CM, Katzmarzyk PT, et al. Physical activity in cancer prevention and survival: A systematic review. Medicine and Science in Sports and Exercise 2019; 51(6):1252-1261.
