Are you concerned about cancer? It is a well-known fact that cancer does not develop overnight. The lifestyle and dietary habits that we develop over the course of life play a vital role in determining the overall risks of developing cancer. This is the reason why recent studies on lifestyle habits and cancer prevention are gaining huge popularity all around the world. The experts recommend that you should take charge of your body by making day-to-day changes like getting regular screenings, including a healthy diet, and adopting a healthy lifestyle to prevent cancer.
While the entire domain of cancer prevention keeps evolving, it is well-accepted that the overall risks of developing cancer tend to be affected by the dietary and lifestyle choices that you make on a daily basis. Therefore, if you are concerned about preventing cancer, it is recommended that you should be comfortable in bringing into effect the necessary dietary as well as lifestyle changes. Certain cancer-fighting foods and cancer-preventing lifestyle habits can help in making a major difference. In this post, we will enlighten you about the essential cancer prevention tips that you can look forward to adopting in your day-to-day routine.
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Proven Guidelines to Prevent Cancer
You can consider following the guidelines below that can help you in preventing the risks of developing cancer in the long run. Here are some for you:
Maintain Normal Body Weight
The experts believe that you should aim at maintaining the body weight in the normal range throughout your adulthood. An independent team of 21 reputed scientists from leading institutions across the world including Kyushu University Japan, University College London, University of Pennsylvania, and Harvard School of Public Health, conducted a study and revealed information about body weight & cancer. The team concluded that maintaining a healthy body weight throughout your adulthood is considered as an important way of protecting your body against cancer.
If you wish to achieve the body weight in the normal range, it is recommended that you should try being lean as much as possible from the age of 21 years. However, at any point in life, a significant loss in the overall body weight can be beneficial in the long run.
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A recent report on cancer by WCRF/AICR states that all types of physical activities can help in preventing certain types of cancers while offering protection against excessive weight gain at the same time. As per the report, it was advised that optimally, you should aim at ensuring moderate bodily activity on a daily basis, including brisk walking or doing some push-ups. As your fitness improves, you can then aim for stretching your exercise routine to 60 minutes daily or for around 30 minutes of vigorous exercising –every day.
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If you search online for tips to stay healthy, cutting short your consumption of calorie-dense foods & drinks serves to have a significant impact. Experts believe that if you wish to prevent weight gain, it is recommended to steer clear of foods & drinks that are dense in calorie content including fast foods, sugary drinks as well as processed foods including chips, and candies. To your surprise, even the healthier options of processed and packaged food items like cereal, bagels, pretzels, and others are known to be rich in calorie content. Surprisingly, you might end up consuming as much as 1000 -1200 calories before you tend to satiate your hunger.
A new cancer report states that food items that are mainly composed of processed foods –usually containing significant amounts of sugar & fat, are highly calorie-dense in comparison to food items containing fresh content. When you wish to ensure yourself a diet low in calories, you can start following a diet each day rich in water, fiber, fruits, veggies, hot cereals, beans, potatoes, and other types of starchy vegetables. Food containing a lot of fiber and water tend to satiate hunger easily in comparison to calorie-rich items.
In addition to calorie-rich food, it is advised that you should refrain from consuming sugary drinks at the same time. One in every 5 calories of the American diet is now available through beverages. This serves to be a serious issue as a report states that sugary drinks are known to provide calories, but they might not induce satisfaction throughout. This implies that as you consume a can of regular coke or a diet coke, you are likely to consume fries or a burger at the same time. Then, you will probably end up getting hungry just a few hours later. Regular coke only keeps adding more calories to your diet leading to more pounds on your body.
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An international panel of cancer experts advise that you should consume at least 5 servings of fresh fruits & veggies on a daily basis. Moreover, you should also make it a point to eat unprocessed grains or legumes with every meal of the day. The foods that are of plant origin, and not animal-origin, are the recommended diets that you should follow in order to stay healthy for the long term.
All the plant-origin foods are known to contain significant amounts of dietary fiber along with a myriad of micronutrients. Moreover, these are also low in the overall calorie density. One of the easiest ways of including plant-origin food items in your daily diet is to start eating your lunch or dinner with a satiating, big bowl of salad. Make a big bowl of salads and keep piling greens as much as possible –there is no potential side effect to that. Then, you can also add lots of colorful veggies & fruits of your choice along with some lean protein, including tofu, beans, and seafood. Beans are known to be immensely rich in fiber, and therefore, can keep you fuller for a long time.
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While you might love having red or processed meat on a daily basis, limiting or avoiding the same altogether has been known to deliver amazing results to your health –especially with respect to cancer prevention. As per the latest WCRF/AICR report, it has been reported that red meat including pork, beef, lamb, along with processed meat including sausages, hot dogs, ham, bacon, and salami are probable causes of developing cancer in the long run. Some of the probable cancers include stomach, prostate, colon, lung, and esophagus cancer.
It has also been observed that diets containing large levels of animal-based fats tend to be high in calories –increasing the overall risk of gaining weight substantially. The leading cancer experts advise that the average consumption of processed or red meat should not be more than around 11 ounces per week –even less in the case of eating processed meat. Rather than consuming red meat, you can look forward to shifting to seafood and poultry. When you wish to be assured of the overall protection from both cardiovascular diseases as well as cancer, the health experts recommend that you should stick to consuming no more than 3-4 ounces of cooked meat or animal protein on a daily basis.
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The reports generated by the WCRF/AICR panel observed that the modest consumption of alcohol might help in the prevention of coronary heart diseases. However, as far as data obtained with respect to cancer prevention was observed, it was revealed that even a smaller amount of alcohol-based drinks should be avoided in most cases. The increased consumption of alcohol & related drinks has been linked to the development of larynx, mouth, liver, and colorectal cancer.
If you have the habit of consuming alcoholic drinks, a leading cancer report recommends you to limit the intake to less than 2 drinks per day in case of men & less than 1 drink per day in case of women. As far as the point of view of a cardiologist is concerned, the preferred drinking age should be until 40 and not less than 20.
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While salt is vital for the human body to carry out certain important functions, still it should be consumed in limited quantities than consumed on a day-to-day basis. Salt, along with salt-preserved food items, have been known to be the probable cause of various cancers –especially stomach cancer. For preventing cancer, an expert panel of experts recommends that the consumption of processed food items with concentrated salts in them should be limited to around 24,000 mg or even less on a daily basis.
Limiting your intake of salt not only helps in preventing cancer but also minimizes the risk of developing cardiovascular diseases like heart attacks and hypertension. A report suggests that you should limit your consumption of sodium (the major component in salt) to around 1200-1500 mg per day –depending on your age. Individuals who are aged between 19 & 50 years should aim at consuming less than 1500mg of sodium per day. Those in the age range of 51-70 should consume less than 1300mg per day, and those above the age of 70 years, should consume less than 1200mg sodium per day.
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Try meeting the dietary deficiencies naturally rather than taking supplements for the same. If you consume supplements for preventing cancer, it might only lead to adverse effects in the long run. The best source of nourishment should be only through natural foods and not supplements. The suspect has it that foods that are labeled “fortified foods” might only be tricking your senses. It is considered as a common marketing trick –transforming lousy food into a healthy option only by removing one of the major ingredients. In fact, the only food items that have not been labeled as “good for you” or “fortified” are the original healthy food options out there.
The experts recommend that you should stick to eating natural food and whole fresh food only. Purchase food items that your grandparents might have recommended as “good foods,” including fresh fruits, veggies, beans, legumes, oats, potatoes, and others. The given food items, mostly belonging to plant origin, are typically the best source of ample nourishment for your entire body.
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Lose your body weight. Eat lots of fruits & veggies. Exercise daily. These natural ways are the only effective ways in which you can look forward to preventing cancer. While it might not be something new for you, still these are the only natural ways that would work effectively –especially when you are looking forward to achieving long-term results. Have a healthy life!
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