Introduction
Eating the right foods can help you reduce your risk of developing cancer. Eating a healthy diet that is rich in fruits, vegetables, whole grains, and lean proteins can help you stay healthy and cancer-free. In this article, we will discuss some of the habits that can help you become “cancer-proof” and how to make sure you are eating the right foods. We will also discuss some of the foods you should avoid in order to reduce your risk of developing cancer. By following these tips, you can help reduce your risk of developing cancer and live a healthier life.
Habits That Help You Become “Cancer-Proof” — Eat This Not That
Cancer is a serious health issue that affects millions of people around the world. While there is no surefire way to prevent cancer, there are certain habits that can help reduce your risk. Here are some of the best habits to adopt to become “cancer-proof”:
Eat a Healthy Diet
Eating a healthy diet is one of the best ways to reduce your risk of cancer. Eating plenty of fruits and vegetables, whole grains, and lean proteins can help keep your body healthy and reduce your risk of cancer. Avoid processed and sugary foods, as these can increase your risk of cancer.
Exercise Regularly
Regular exercise is essential for overall health and can help reduce your risk of cancer. Aim for at least 30 minutes of moderate exercise each day. This can include walking, jogging, swimming, or any other activity that gets your heart rate up.
Avoid Smoking and Alcohol
Smoking and drinking alcohol can increase your risk of cancer. If you do smoke, quit as soon as possible. If you drink alcohol, do so in moderation. Avoiding these habits can help reduce your risk of cancer.
Get Regular Check-Ups
Getting regular check-ups is important for catching any potential health issues early. Make sure to get regular check-ups with your doctor and follow their advice. This can help you stay on top of any potential health issues and reduce your risk of cancer.
Stay Sun Safe
Excessive exposure to the sun can increase your risk of skin cancer. Make sure to wear sunscreen when you’re outside and limit your time in the sun. Wearing protective clothing and avoiding tanning beds can also help reduce your risk of skin cancer.
Get Enough Sleep
Getting enough sleep is essential for overall health and can help reduce your risk of cancer. Aim for at least 7-8 hours of sleep each night. This can help keep your body healthy and reduce your risk of cancer.
By following these habits, you can help reduce your risk of cancer and become “cancer-proof”. Eating a healthy diet, exercising regularly, avoiding smoking and alcohol, getting regular check-ups, staying sun safe, and getting enough sleep are all important habits to adopt to reduce your risk of cancer.
According to the World Health Organization, 30-50% of all cancer cases are preventable. “We will always need good treatments,” says Timothy Rebbeck, PhD, the Vincent L. Gregory, Jr. Professor of Cancer Prevention at the Harvard T.H. Chan School of Public Health and Dana-Farber Cancer Institute, and director of the School’s Zhu Family Center for Global Cancer Prevention. “But we can’t treat our way out of this problem. In order to make a dent in a public health sense, we must prevent cancer.” Here are five science-backed ways to make yourself cancer-proof, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Exercise is an important factor in cancer prevention, according to experts. “Changing your diet to decrease your risk of developing cancer is a good idea but starting an exercise program might also be helpful,” says Stanford Medicine. “Exercise is an important part of any weight loss program. Being overweight and inactive could be hazardous to your health. Some studies on obese subjects are showing that being overweight may place you at risk of developing cancers of the prostate, cervix, kidney, breast, endometrium, liver, rectum, ovary, esophagus, colon, prostate, and gallbladder. The exact mechanism behind this increased risk of cancer for overweight people is unknown.”
Maintaining a healthy weight is key in helping prevent cancer. “We used to think fat cells were just for storing energy,” says Erma Levy, clinical dietician at MD Anderson Cancer Center. “But fat cells are actually metabolically active. That means they produce hormones and other chemicals that affect your body’s immune system and its ability to fight off disease.”
Sunscreen or sunblock can help prevent cancer—and experts recommend wearing it no matter what the weather. “Often people skip the sunscreen when they’re going skiing or heading out in the snow,” says Sapna Patel, MD. “But they’re actually getting hit by the sun’s rays more than once. Once from the sun and then when the sun’s rays bounce off the snow. The same is true on a cloudy day at the beach. You can get hit by the sun’s rays directly and when they bounce off the water or sand.”
Eating a healthy, nutritious diet rich in vegetables can help prevent cancer, experts say. “Plant-based foods do more than taste delicious,” says Grace Fjeldberg, RDN. “They are full of chemicals compounds, called phytochemicals, that protect the body from damage. Phytochemicals also interrupt processes in the body that encourage cancer production. Plant-based diets also are high in fiber, which has been shown to lower the risk for breast and colorectal cancer.
Smoking tobacco puts you on a “collision course” with cancer, according to the Mayo Clinic. “Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don’t use tobacco, exposure to secondhand smoke might increase your risk of lung cancer. Avoiding tobacco — or deciding to stop using it — is an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.”
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