Cancer has many risk factors. Some things you can’t control, like gender, age, and family history. But you can control other things, like your diet.
Proper nutrition is proven to reduce cancer risk, notes Dr. Brian Slomowitz, chief of gynecologic oncology at Mount Sinai Medical Center and co-chair of the Cancer Research Committee. did. Miami Beach, Florida.
“First of all, we know that obesity rates are high and rising, and it’s a risk factor for many cancers,” he told Fox News Digital. “A healthy, balanced diet can help reduce these cancers.”
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healthy eating It may also reduce fatigue and encourage increased physical activity, the doctor added, adding that it can also be helpful in prevention.
Nicole Andrews is a registered dietitian and cancer nutrition expert who works with cancer patients and survivors. Kennewick, Washingtonshared with Fox News Digital her recommendations on what to eat and what to avoid to reduce your risk of cancer.
Here are her six tips:
1. Discover the power of a plant-based diet
When it comes to creating a lifestyle that reduces cancer risk, Andrews recommends making plant-based foods the center of your diet.
“This means incorporating a diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds,” she says. “These foods are rich in essential vitamins, minerals, fiber, and antioxidants, which are associated with reduced risk of many types of cancer.”
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In addition to lowering your risk of cancer, Andrews pointed out that prioritizing plant-based foods can also provide your body with the nutrients it needs. General health.
“These dietary changes can have a positive and lasting impact on long-term health, whether aiming to prevent cancer or reduce the risk of recurrence in cancer survivors.” she stated.
Andrews says plant foods contain vitamins, minerals, fiber, phytochemicals (which fight oxidative stress, inflammation and the roots of cancer), and antioxidants (which prevent harmful damage to healthy tissue). It is said to contain a symphony of nutrients that protect your health.
“These food ingredients have protective effects that slow the production of cancer cells through multiple mechanisms, including apoptosis (cell death by unhealthy cells), DNA repair, hormonal regulation, and inflammatory responses,” she told Fox News. told Digital.
“These dietary changes can have a positive and lasting impact on long-term health, whether aiming to prevent cancer or reduce the risk of recurrence in cancer survivors.”
“By combining a plant-based diet with other aspects of your lifestyle, especially the physical component, We believe that up to 40% of all cancers can be prevented.” “Be active, avoid tobacco and alcohol, and maintain a healthy weight,” she told FOX News Digital.
Research shows that young people diagnosed with cancer are especially likely to have this type.
“The most powerful cancer-fighting foods include dark leafy greens, cruciferous vegetables, mushrooms, beans including soy, berries, unpeeled apples, ginger, garlic, turmeric, flaxseed, and green tea with lemon. “There is,” Professor Orman said.
“Also, look for locally sourced and organic foods whenever possible.”
Andrews pointed out that you don’t have to go meat-free or go vegan to reduce your cancer risk.
“A plant-based diet includes all foods except processed meat and alcoholic beverages,” she said. “It focuses on two-thirds of a meal or snack consisting of vegetables, fruits, whole grains, beans, legumes, nuts and/or seeds.”
“The remaining third of your meal or snack should consist of dairy products, eggs, lean animal protein, healthy fats, and a moderate amount of dessert.”
The key, says Andrews, is to focus on adding more plant foods to every meal and snack, rather than focusing on what to eliminate.
“Consider adding certain foods to make it more enjoyable or reduce risk,” she added.
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Slomowitz pointed out that research has shown that a vegan diet may reduce the risk of cancer.
“Plant-based foods are beneficial in reducing risk,” he said. “However, there may be limits to compliance. Being plant-based does not have to be vegan.”
“By definition, two-thirds of your diet should be plant-based, and the remaining third can be lean animal protein or plant-based.”–Protein-based products such as protein and beans. ”
Dr. Orman advises patients to consider animal products as “condiments” while increasing their plant intake. “Most of my patients consume a diet that is at least 80 percent plant-based,” she said.
2. Fill your plate with the right protein.
Andrews says choosing unprocessed meats and reducing red meat consumption in favor of lean protein sources such as chicken, turkey, fish, seafood, and plant proteins may help prevent some cancers. He said there are advantages.
“These options typically contain saturated fat and heme iron, which are associated with an increased risk of cancer, especially colorectal cancer,” she said.
“Creating a cancer-preventing lifestyle doesn’t have to be overwhelming. Just take small, manageable steps every day.”
“Additionally, white meat and fish are generally low in fat, which can help you maintain a healthy weight, which is important in reducing your risk of some types of cancer.” she continued.
“By embracing these protein changes, we can reduce exposure to carcinogenic compounds, improve overall health, and contribute to a lower risk of developing cancer.”
Andrews recommends incorporating the following nutritious protein options:
- Meat, poultry, and eggs: lean meats such as beef, lamb, goat, and pork loin, skinless chicken and turkey, quail, duck, and fortified omega-3 eggs.
- Seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish, crab
- Low-fat dairy products: yogurt, milk, cheese, cottage cheese
- Legumes: beans, split peas, lentils, soybeans
3. Choose the right whole grains
Whole grains like brown rice, whole wheat, quinoa, and oats are rich in fiber, which aids digestion and helps you stay healthy. healthy weight — an important factor in cancer prevention, Andrews said.
“These grains also contain essential vitamins, minerals, and antioxidants that fight inflammation and oxidative stress, all of which have been linked to cancer development,” she noted.
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“Additionally, the fiber found in whole grains helps regulate blood sugar levels and reduce insulin resistance, which may lower the risk of certain cancers such as colorectal cancer.”
Choosing whole grains over refined grains provides your body with a wealth of nutrients and protective compounds that can contribute to reducing the risk of cancer and cancer. Improves overall healthsaid Andrews.
4. Ensure enough fiber
As part of a dietary plan to reduce cancer risk, Andrews recommends aiming for 30 grams of fiber per day.
Below are some of her tips for increasing your fiber intake.
- Start your day with a fiber-rich breakfast cereal or oatmeal.
- Replace white rice and pasta with whole grains, such as brown rice or whole-wheat pasta.
- Incorporate legumes like beans and lentils into soups, stews, and salads.
- Treat yourself to fruits, vegetables, and nuts instead of processed snacks.
- Include a variety of high-fiber foods in your diet, including artichokes, chia seeds, split peas, avocado, quinoa, raspberries, pears, and barley.
“Incorporating these fiber-rich foods into your diet can significantly contribute to your daily fiber intake and help lower your risk of cancer,” Andrews said.
5. Stay healthy and hydrated
Alcohol consumption is strongly associated with an increased risk of many types of cancer, including mouth, throat, esophagus, liver, breast and colorectal cancers, Andrews warned.
“Alcohol can damage DNA, promote inflammation, and interfere with the body’s ability to absorb essential nutrients, all of which contribute to cancer development,” the experts said.
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To reduce this risk and prioritize a healthier lifestyle, Andrews recommends replacing alcoholic drinks with non-alcoholic ones.
Here are 7 drink ideas.
- Carbonated water infused with citrus or herbs
- Herbal teas such as chamomile and peppermint
- fresh fruit smoothie
- iced green tea lemonade
- coconut water
- Unsweetened iced tea with lemon
- homemade fruit water
“These options not only quench your thirst, they provide hydration and essential nutrients, and they don’t pose a potential cancer risk.” alcohol consumption” said Andrews.
6. Lower your sodium intake to reduce your risk of stomach cancer
Mr Andrews said reducing sodium intake to below 2400mg per day was important to lower the risk of stomach cancer.
“Eating too much sodium can damage the stomach lining and increase your chances of developing stomach cancer,” she says.
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To achieve this goal, she offers three practical tips.
- Read food labels carefully and choose products labeled “low sodium” or “no added salt.”
- Limit processed and packaged foods that are high in sodium and prioritize fresh, whole foods like fruits, vegetables, and lean proteins.
- To flavor your meals, use herbs, spices, garlic, lemon, vinegar, and other natural seasonings instead of salt.
“By adopting these strategies, you can significantly reduce your daily sodium intake and take an important step toward reducing your risk of stomach cancer,” Andrews said.
“Creating a cancer-preventing lifestyle doesn’t have to be that difficult,” experts say. “Instead, focus on making one dietary change each day in small, manageable steps.”
The key is to gradually incorporate healthier eating habits, she said, which will give you lasting results that can be more easily incorporated into your daily life. .
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Slomowitz agrees that when deciding which diet is best for you, it’s important to choose one that’s not only healthy but also sustainable.
“For example, switching to a plant-based diet has benefits, but some people may find it difficult to stick to it,” he said.
“It’s also important to consult a dietitian if you have specific concerns or questions.”