Incidence of cancer is rising! Almost everybody has a known member in family, friend circle or in neighbourhood who is battling with cancer.
Cancer is a complex disease that can affect people of all ages, backgrounds, and walks of life. Factors contributing to the rising incidence of cancer include an aging population, diet, changes in lifestyle and environmental exposures.
Today we are going to emphasize on the various dietary habits which can make a difference by reducing the risk of getting cancer over the long run. Here are some food habits that may help lower the risk of cancer:
Eat a Balanced Diet
Aim for a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate a variety of colorful fruits and vegetables into your meals, as they are high in vitamins, minerals, antioxidants, and fiber, which may help protect against cancer.
Limit Processed and Red Meats
You should Reduce consuming processed meats such as bacon, sausage, hot dogs, and deli meats, as they have been linked to an increased risk of certain cancers, particularly colorectal cancer. Limit intake of red meats like beef, pork, and lamb and opt for leaner protein sources such as poultry, fish, beans, and lentils.
Choose Whole Grains
Replace refined grains with whole grains like brown rice, quinoa, barley, oats, and whole wheat bread and pasta. Whole grains are higher in fiber, vitamins, and minerals and may help lower the risk of colorectal cancer.
Limit Sugary and Processed Foods
Minimize consumption of sugary drinks, sweets, desserts, and processed snacks, which can contribute to weight gain and increase the risk of obesity-related cancers. Opt for healthier snacks like fresh fruits, nuts, seeds, and yogurt.
Include Healthy Fats
Choose sources of healthy fats such as olive oil, avocado, nuts, seeds, and fatty fish like salmon and mackerel. These fats are rich in omega-3 fatty acids and may have anti-inflammatory properties that can help reduce the risk of certain cancers.
Increase Plant-Based Foods
Plant-based foods like fruits, vegetables, legumes, nuts, seeds, and whole grains contain a variety of phytochemicals and antioxidants that may help protect against cancer. Try to include a wide variety of plant-based foods in your diet to maximize their health benefits.
Limit Alcohol Consumption
Limit alcohol intake or avoid it altogether, as alcohol consumption has been linked to an increased risk of several types of cancer, including breast, liver, colorectal, and esophageal cancer. If you choose to drink, do so in moderation.
Stay Hydrated
Drink plenty of water throughout the day to stay hydrated and help your body function optimally. Limit sugary drinks, energy drinks, and fruit juices, which can contribute to excess calorie intake and weight gain.
Be Mindful of Portion Sizes
Pay attention to portion sizes and avoid overeating, as excess body weight is a risk factor for many types of cancer. Aim for balanced meals that include a mix of carbohydrates, proteins, and fats, and listen to your body’s hunger and fullness cues.
Maintain a Healthy Weight
Aim to achieve and maintain a healthy weight through a combination of healthy eating, regular physical activity, and lifestyle modifications. Being overweight or obese increases the risk of several types of cancer, so focus on achieving a healthy weight for your height and body composition
These factors are involved in accentuating the overall risk for getting a cancer and has been tested in various clinical studies.
Remember, making small, sustainable changes to your diet and lifestyle over time can have a significant impact on your overall health and well-being, including reducing your risk of cancer.
