10 ways to change your food habits and prevent cancer!

Ignoring proper diet and eating unhealthy food can trigger cancerous growth.  However, if you change your diet and behavior, you can minimize your risk of disease and possibly even stop cancer in its tracks. Here are 9 food guidelines you need to follow to lower your risk of cancer.

1. Eat more fresh produce: Focus more on plant based foods like fruits, vegetables, whole grains, nuts, pulses etc. Start your day with fruits and nuts. Have some whole grain cereal for breakfast.  Make sure to have a big portion of salad with vegetables like lettuce, tomatoes, beetroot, cucumbers, etc pre-lunch and pre-dinner. Carry snacks like fruits, trail mixes (sunflower seeds, flaxseeds, almonds, walnuts etc), opt for sandwiches with multigrain breads and lot of veggies in it.
 Studies have shown that people who consumed less amount of fruits and vegetables were twice likely to suffer from cancer as compared to the ones who consumed adequate amounts of fruits and vegetables. Fruits in particular are said to be protective against cancer of esophagus, larynx and cancers related to the oral cavity. 

2. Increase your fiber intake: Fiber is the key component to lower your risk of cancer. All plant based foods are rich in fiber which helps to keep your digestive system clean and healthy and push the cancer causing compounds out of the gut before they can harm you. You can add fiber to your diet by replacing white rice with brown rice, eating the fruits with skin, choosing popcorn over potato chips etc. Some studies [3] also suggest that dietary intake of fiber is inversely associated with the risk of cancer.

3. Avoid processed foods: The more you eat food in its original form, the better protection it offers to the body. For example instead of drinking orange juice, peel and eat the orange or prepare oatmeal porridge with raisins rather than having an oatmeal raisin cookie. Also read about healthy ways to cut down on eating processed foods

4. Cut down on red meat and whole fat milk: As research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. That is because meat and milk lack fiber, antioxidants and nutrients that have cancer protective properties and is high on saturated fat which is linked with increased risk of cancer. But you don’t need to eliminate meat completely.  A good visual reminder is to have 2/3rd of your plate filled with plant foods and 1/3rd of it with meat and dairy products.
 You can cut them down by cutting animal products to a palm-size, adding some salads or beans to it rather than using it as the main element. Choose fish or lean chicken as they are low on fat, avoid processed meats like sausages, salamis etc.

 5. Choose your fats smartly: Saturated and trans fats are demons for health, so limit them. Saturated fats (bad fats) are found in butter, ghee, eggs, whole fat milk and red meats and trans fats are found in processed and junk foods like burgers, pizzas etc. On the other hand unsaturated fats (good fats) like MUFA and PUFA are found in oils that are liquid at room temperature eg: olive oil, ricebran oil, etc. The other sources of unsaturated fats are avocados, nuts like walnuts, almonds etc. Also, focus on omega-3 fatty acids, which fight inflammation and support brain and heart health.

 6. Opt for cancer-fighting foods: You immune system needs to be strong to fight against cancer causing agents. You need to eat a variety of colorful foods with antioxidants (vitamin A, C, E and selenium) and petrochemicals that help strengthen immunity and fight diseases. Such foods are tomatoes, broccoli, dark green leafy vegetables, grapes, cranberry, carrots, cabbage, garlic, onions, grapefruits, blueberries, chill peppers, jalapeno, soy products like tofu etc. Green tea is also antioxidant rich, so replace your black tea with three cups of green tea per day.

 7. Drink plenty of water: Increase your intake of water as it helps to eliminate toxins from the body and supply nutrients to the cancer cells which can kill and prevent them from multiplying. Avoid sugary drinks like colas, juices etc as they increase inflammation and cancer growth.

8. Preserve nutrients when you cook: Wash the vegetables and fruits with a brush to remove all pesticide residues. Eat raw as much as possible, this helps retain the nutrients. Steam the vegetables using very little water. Prevent over-heating of oil as it can become carcinogenic. 

 9. Adopt healthy cooking habits: Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling. Also, store oils in a cool dark place to avoid it from becoming rancid, . Use microwave friendly containers of good quality to prevent plastic material interaction with food.

10. Avoid eating rancid foods: Avoid foods that look or smell mouldy, as they are likely to contain aflatoxin, a strong carcinogen. Nuts will stay fresh longer if kept in the refrigerator or freezer.




Source: http://www.thehealthsite.com