According to American Cancer Society (ACS), the main reasons for cancer death in 2009 are due to smoking, obesity, physical inactivity and poor nutrition. If we are aware of our health, it is easy to prevent cancer. Here are some tips that may reduce the risk of cancer. 1. Avoid tobacco consumption: Smoking is the main reason for lung cancer. Smoking is responsible for almost 9 out of 10 lung cancer death. The top 5 or 6 types of cancers in men are all tobacco related cancers which include lung cancer, esophagus cancer, laryngeal cancer, oropharyngeal cancer, stomach cancer etc. Using tobacco is one of the major reasons for cervical as well as ovarian cancer for woman. Refraining from tobacco use provides other health benefits besides lowering cancer risk. 2. Limit alcohol intake: Alcohol is associated with an increased risk of number of cancers. Over consumption of alcohol are the main causes of mouth, larynx, pharynx, liver and esophagus cancers. It also increases the risk for colon as well as rectal cancer. Breast cancer in women is also associated with alcohol intake. So try to limit your daily intake of alcohol to two drinks for men and one drink for women. 3. Maintain Weight:Obesity may be linked to cancers of the breast, colon, thyroid, uterus, kidney, esophagus and gallbladder. Be aware that more people in the world are becoming obese. Aim to be physically active for at least 30 minutes every day, and aim to be reducing caloric intake in a systematic manner. Have a strict regimen of diet and exercise. Do check your BMI. 4. Eat a low fat diet: Excess body fat causes cancer. Foods high in saturated fat are one of the reasons for endometrial, pancreas, kidney, gall bladder, esophagus, breast and ovarian cancers. Low fat diet may reduce the risk of breast and ovarian cancers in women. Women with excess fat around the waist have a 63 per cent greater risk of dying from cancer. Try to limit your total fat intake to less than 30 percent of daily calories. Avoid saturated fats, and try to consume Omega-3 fats. 5. Regular Exercise: Lack of physical activity is the cause of major lifestyle diseases. The American Cancer Society (ACS) recommends exercise 30 minutes a day; 5 days a week for preventing cancer. Greater participation in physical activity can reduce the risk of cancers such as colon and breast. Regular exercise in your teen years can protect you from breast cancer as an adult. Physical activity can lower estrogen, considered a risk factor for breast cancer. 6. Consume fresh fruits and vegetables: Fruits and vegetables have several protective mechanisms for our body. A diet full of fresh fruits, vegetables and whole grains will reduce the risk of many types of cancer. Aim to eat at least one-third of your food raw. Balance your intake of red, green, yellow and orange fruits and vegetables to cover the full range of photochemical. Besides being high in fiber, fruits and vegetables are natural sources of antioxidants that protect cells from potential damage caused by carcinogens. 7. Avoid red meats and processed meats: Avoid consumption of red meats including beef, pork and lamb and avoid processed meats. Recent studies show that eating cooked red meat may increase the risk of getting cancer because of carcinogenic compounds called heterocyclic amines are created during the cooking process. Processed meats like bacon, sausage, ham and salami are the reason for pancreatic and colorectal cancers, because they are usually high in fat and very salty. 8. Increase your fiber intake: Intake of at least 40 grams of fiber per day will protect you from colon cancer. Dietary fiber can play a role in preventing breast cancer through no estrogen pathways among postmenopausal women. Eat more of a variety of vegetables, fruits, whole grains and legumes. This will alkalize your body and enable cells to function at their best. 9. Eliminate processed, sugary and salty food: Eliminate processed foods that deposit toxins into our body. Avoid sugary snacks and drinks. … [Read more...]