By Judith Martin By taking small steps in changing your diet and lifestyle you can reduce your risk of being diagnosed with cancer. We are all affected by cancer in one way or another- we either know someone who has it, someone who has died as a result of it or someone who is in remission. What you eat can have a profound effect on your health and most cancer is triggered by the same mechanisms, including stress, hormone imbalance, nutritional deficiencies and toxins.
This article looks at the ways in which you can get back your health. The main route to good health lies in diet, however, there are many other factors, such as lifestyle and environmental factors which also affect your health and these need to be addressed as part of a successful prevention and treatment plan. Every year the statistics seem worse and according to the American Cancer Society, nearly a quarter of deaths in the USA are cancer related, exceeded only by heart diseases. The American Cancer Society predicts that in 2009 there could be 1.5million new patients diagnosed with some form of cancer. In men, the most common cancers are prostate, lung and colorectal cancers. In women the most common cases are breast cancers, followed by lung and colorectal cancers.
That’s the bad news. The good news is that we CAN take positive steps towards prevention by changing our diets and lifestyles to reduce our risk of becoming another statistic. Here are some basic steps to take:
1.Eliminate sugars and artificial sweeteners
Research tells us that insulin, the hormone that regulates how blood sugar is used by our bodies as food for fuel, is related to many chronic diseases, not just diabetes. When we eat foods which elevate our insulin levels for extended periods of time, this affects how our cells function and ultimately how they communicate with each other. When cells do not communicate normally, they begin to behave in odd and irregular ways and they tend to mutate, providing the basis for chronic disease, including cancer. Read labels of food bought in supermarkets, as there are many hidden sugars in sodas, processed foods, biscuits, muffins, cakes, sauces etc
2.Eat plenty of fresh fruit and vegetables.
Fruits and vegetables are a source of live enzymes and are full of phytochemicals(plant-derived chemical compounds which contain health promoting properties, including reducing the risk for cancer), minerals, vitamins, chlorophyll and fibre(as well as many other micronutrients) and help reduce oxidative stress, which reduces free radicals in the body.
3.Eat complex carbohydrates
Complex carbohydrates should be a major part of your diet as they take longer to digest than simple carbohydrates and are usually packed with fibre, vitamins and minerals. They are another excellent source of slow-release blood sugar
4.Eat oily foods, including fish, nuts, seeds and good oils
These foods are a source of essential fatty acids(Omega 3,6 and 9) which have multitude functions in the body, including balancing of hormones, optimum brain function, protection against heart disease and protection against inflammatory disease, of which cancer is one.
5.Reduce your intake of saturated fats
Saturated fats are usually animal fats, the fats in meat and dairy products, lard and processed foods. Saturated fats are divided into three categories
- Short-chain and medium chain: These can cause problems if over consumed, but don’t clog arteries if they are used moderately
- Long-chain: Fats that raise bad cholesterol and lower good cholesterol. These are present in margarines, some fast foods and junk food
- Trans-fats: These fats are seriously damaging to your health
6.Drink water
Water is the ideal liquid for efficient functioning of kidneys, lungs, stomach, liver and other vital organs and helps to hydrate the body and transport and dissolve nutrients so they can be assimilated and taken to every cell.
7.Avoid additives, preservatives and chemicals
Additives and preservatives disrupt the natural chemistry in the body and give rise to many health problems, including cancer.
8.Reduce your caffeine intake
Caffeine triggers a stress response that involves a surge in adrenal hormones, affecting virtually every cell in the body, causing tense muscles, elevated blood sugar and increased pulse and respiration. The body becomes depleted of important vitamins, such as Vitamin B-complex and Vitamin C.
9.Exercise regularly
The American Cancer Society recommends exercise 30 minutes a day, 3 to 5 times a week for cancer prevention. Healthy cells promote healthy bodies and exercise will certainly help promote healthy cell functioning. Regular exercise and a healthy diet improves your overall health and can boast psychological benefits as well.
10.Limit alcohol intake
Drinking excessive amounts of alcohol regularly, increases your risk factor for many types of cancer.
Apart from reducing your cancer risk, by following these simple steps you will notice improved energy and vitality and your quality of life should improve noticeably.
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