several eating habits are scientifically proven to help prevent cancer. Although adopting a healthy lifestyle will not guarantee you can "get rid of" cancer, it can significantly reduce the chance of developing the disease.
Have you ever wondered what the worst disease you could get?
Also Check: Top 4 foods that can help reduce the risk of cancer
In life, everything is risky. If you gamble occasionally, you can win small amounts; If you do that oftentimes, you increase your risk of having a large debt.
So is the diet. If you sometimes have unhealthy foods to satisfy your cravings, you can still maintain good health; But if you frequently eat unhealthy foods, your risk of disease increases significantly.
Here are 5 dietary habits that help prevent cancer according to recommendations from the World Cancer Research Foundation and the American Cancer Institute.
1. Increase fiber from whole grains, non-starchy fruits, and vegetables
There have been several studies that confirm that using whole grains and foods rich in fiber helps prevent colorectal cancer. For other cancers, some evidence recommends that eating plenty of starchy fruits and vegetables reduces the risk of cancers of the mouth, esophagus, lung, breast, stomach, and bladder.
In one day, the number of non-starchy fruits and vegetables should make up a total of at least five servings, or a total of 400 grams at meals. To prevent cancer, your body should get 30 grams of fiber from foods like whole grains, fruits, starchy vegetables, and legumes every day. Besides, the body is getting enough fiber every day to help prevent some other chronic diseases.
2. Avoid fast food, processed foods, and sweet drinks
Overweight and obesity are the main reasons for the increased risk of developing cancer. That's why you should limit processed foods because they contain fat, sugar, and calories. These foods include chips, pizzas, cakes, pastries, cookies, desserts, sweet drinks, and the like.
Avoiding obesity not only helps in appearance but also decreases the risk of diabetes and heart disease, as well as cancer. Obesity-related cancers include esophageal, pancreatic, gallbladder, liver, breast, ovarian, prostate, and endometrial cancers.
Therefore, limiting your intake of processed and high-fat foods and sugars is a good habit to help prevent cancer.
There is ample evidence to show that the consumption of red and processed meats raises the risk of colorectal cancer. Red meat includes all kinds such as lamb, beef, veal, horse ...
Cold foods include fermented meat, salted, smoked, marinated with spices or preservatives, such as sausages, meat smoked, ham.
However, red meat is a food rich in protein, iron, vitamin B12, and zinc. If you wish to reduce your consumption of red meat, be sure to replace it with a mixture of other foods that provide equivalent nutrients like chicken, fish, eggs, legumes, nuts, seeds, and grains.
On the other hand, limit red meat consumption to less than three servings (or total cooked weight of 350-500 grams) a week. Meanwhile, the use of processed meat should be avoided as storage can cause carcinogens during storage.
Drinking alcohol is one of the reasons leading to cancer. It is associated with several other cancers, such as mouth, esophagus, liver, colorectal, and even breast cancer.
You may have heard that red wine is good for your heart, but evidence implies that all alcoholic beverages affect cancer risk. This includes beers, wines, and spirits.
However, there is no limit to drinking alcohol to prevent an increased risk of cancer. If you want to reduce your risk of developing cancer, it is best to avoid drinking alcohol.
Also Check: 10 dangerous habits that could increase the risk of cancer
The convenience of multivitamins is not the solution you should choose to prevent various types of cancer.
These supplements have been shown not to help the body prevent cancer. Besides, it may be harmful to the body.
There is ample evidence to show that supplements such as high-dose beta-carotene increase the risk of lung cancer in smokers.
If possible, try to absorb nutrients from foods. Only when you cannot, or have a higher need for trace elements than usual, such as during pregnancy or certain illnesses, should you take these supplements.
3. Limit red meat and cold foods
There is ample evidence to show that the consumption of red and processed meats raises the risk of colorectal cancer. Red meat includes all kinds such as lamb, beef, veal, horse ...
Cold foods include fermented meat, salted, smoked, marinated with spices or preservatives, such as sausages, meat smoked, ham.
However, red meat is a food rich in protein, iron, vitamin B12, and zinc. If you wish to reduce your consumption of red meat, be sure to replace it with a mixture of other foods that provide equivalent nutrients like chicken, fish, eggs, legumes, nuts, seeds, and grains.
On the other hand, limit red meat consumption to less than three servings (or total cooked weight of 350-500 grams) a week. Meanwhile, the use of processed meat should be avoided as storage can cause carcinogens during storage.
4. Avoid drinking alcohol
Drinking alcohol is one of the reasons leading to cancer. It is associated with several other cancers, such as mouth, esophagus, liver, colorectal, and even breast cancer.
You may have heard that red wine is good for your heart, but evidence implies that all alcoholic beverages affect cancer risk. This includes beers, wines, and spirits.
However, there is no limit to drinking alcohol to prevent an increased risk of cancer. If you want to reduce your risk of developing cancer, it is best to avoid drinking alcohol.
Also Check: 10 dangerous habits that could increase the risk of cancer
5. Do not use supplements to prevent cancer
The convenience of multivitamins is not the solution you should choose to prevent various types of cancer.
These supplements have been shown not to help the body prevent cancer. Besides, it may be harmful to the body.
There is ample evidence to show that supplements such as high-dose beta-carotene increase the risk of lung cancer in smokers.
If possible, try to absorb nutrients from foods. Only when you cannot, or have a higher need for trace elements than usual, such as during pregnancy or certain illnesses, should you take these supplements.
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