A sobering fact, cancer is the second leading cause of death in this country. It strikes men, women, and children. Cancer is caused by a variety of factors, including exposure to environmental toxins, smoking, an unhealthy lifestyle, and genetic predisposition.
However, the most staggering statistic is that improper diet accounts for almost 70% of cancers and is one of the main causes of death among human beings. Diet and cancer experts are beginning to identify more and more nutrients that may help reduce cancer risks.
Healthy weight and good nutrition are important elements in the fight against cancer. Making some changes in your diet and lifestyle can greatly reduce the probability of getting cancer.
Suggested Dietary Guidelines to Lower Cancer Risk:
*Eat a primarily plant-based diet rich in a variety of vegetables and fruits, beans and peas, and minimally processed starchy foods.
*Eat five or more portions a day of a variety of vegetables and fruits, all year round.
*Eat at least three portions a day of a variety of cereals, whole grains, beans and peas, and root vegetables. Minimally processed foods are preferable.
*Limit consumption of refined sugar.
*Alcohol consumption is not recommended. If consumed, limit alcoholic drinks to less than two drinks a day for men and one for women.
*If eaten at all, limit intake of red meat to less than 3 ounces daily. It is preferable to choose fish and poultry in place of red meat.
*Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils.
*Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.
*Do not smoke or use tobacco in any form.
Exercise and Fitness:
*Maintain a healthy weight. If you are overweight, lose weight. Obesity is now a leading cause of some cancers.
*Be physically active. If occupational activity is low or moderate, take a brisk walk or similar exercise daily. Also exercise vigorously for a total of at least one hour a week.
The consumption of a predominantly plant-based diet, when matched with regular physical exercise and the avoidance of tobacco, can decrease cancer risk by as much as 70%. A truly healthy body is far less vulnerable to cancer and more able to fight off its ravages. The guidelines listed above can help you in your fight against cancer.
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Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health and business.
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