There are some general guidelines that are proven to play an important role in preventing all types of cancer. They do not constitute a “diet” or temporary solution to the complex issue of cancer. They are lifestyle guidelines that give the body resilience against developing diseases.
- A healthy diet that includes 6 servings or more of fresh fruits and veggies and fewer animal products.
- Vitamin D supplementation. Reduces overall cancer risk and it’s essential for individuals deprived of sunlight.
- Relaxation techniques such as yoga or meditation to reduce stress.
- Regular screening such as annual mammograms, pap tests and dermatological exams.
- 30 minutes of moderate to vigorous activity 3 times per week or more.
- Avoid smoking. It increases the risk of many cancers, including breast cancer.
- Avoid toxins in household cleaning products and pesticides in food.
Unhealthy diets and physical inactivity are the main risk factors for many chronic diseases including cancer. In order to improve general health and avoid developing cancer, individuals should achieve a healthy weight through moderate caloric intake.
Fat consumption should focus on healthy choices such as olive oil, coconut oil and Omega 3 fats. Trans fatty acids should always be avoided.
Fruits and vegetables should feature prominently in the diet. They provide antioxidants that protect and help repair DNA, as well as fiber and many other compounds.
The remainder of the diet should be comprised of whole grains, nuts and lean animal products.
Sugar must be limited and preferable appear in the form of natural sugars present in fruits rather than refined sources. Sea salt should be favored over refined table salt and should be used sparingly.
5 Cancer Preventive Foods to Include in your Daily Diet
Berries rank among the most potent fruits for reducing cancer risk. Raspberries, blueberries and cranberries in particular have the potential to help prevent cancer. Pterostilbene, for instance, is a potent antioxidant found in high concentration in blueberries. Laboratory animals presenting with tumors of the esophagus and colon had 75% reduction of lesions after being fed with raspberries. Not only are they a delicious treat, but also one of the healthiest food choices around.
Beta-carotene is a powerful antioxidant and sweet potatoes are rich in this compound. A diet high in beta-carotene reduces the risk of cancer, especially of the lung, colon, and stomach. Orange vegetables and leafy greens are high in beta-carotene. Additionally, sweet potatoes contain the cancer fighting trifecta: folate, fiber and Vitamin C. Do not be concerned about their carbohydrate content. Complex carbohydrates are healthy and usually packed with cancer fighting fiber.
Low vitamin D levels seem to correlate to several cancers, including colon and breast. Scientists believe that vitamin D may help block angiogenesis and help stop the proliferation of cancerous and precancerous cells. Wild salmon is an excellent source of dietary vitamin D. For those severely deprived of sun exposure, it is advisable to opt for vitamin D–fortified dairy products as well. Few foods provide vitamin D and a daily dose of cholecalciferol (800 to 1,000 IUs of vitamin D3) could fill in the dietary gaps.
Omega-3 fatty acids may help prevent cancer by inhibiting cancer cell proliferation and tumor growth. Omega-3 fatty are key for fighting inflammation. Omega-3 essential fatty acids are healthy fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.They also contain lignans which have a mild estrogenic effect. Flaxseed contains 75 to 800 times more lignans than other plant foods. Flaxseed is very high in fiber and contains both the soluble and insoluble types.
Turmeric is a yellow-colored spice found in curry powder that comes from a little bright colored tuber. Curcumin, the active ingredient in turmeric, is a potent anti-inflammatory and an excellent antioxidant. In laboratory animals, curcumin has been shown to help prevent cancer of the breast, colon, stomach, liver, and lung. A little goes a long way with this spice. Try it in Indian food or make some Golden Milk (almond milk, honey and turmeric) to stay warm on a wintry day.