Cancer prevention – 7 tips to reduce your risk

By on January 28, 2013
cancer recovering patient

Concerned about cancer prevention? Take charge by making changes such as eating a healthy diet and getting regular screenings.

You’ve probably heard conflicting reports about cancer prevention. Sometimes the specific cancer-prevention tip recommended in one study or news report is advised against in another.

In many cases, what is known about cancer prevention is still evolving. However, it’s well accepted that your chances of developing cancer are affected by the lifestyle choices you make.

So if you’re concerned about cancer prevention, take comfort in the fact that some simple lifestyle changes can make a big difference. Consider these cancer prevention tips.

1.  Don’t use tobacco

Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, bladder, cervix and kidney. And 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 one of the most important health decisions you can make. It’s also an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.

fruits and juices

2.  Eat a healthy diet

Although making healthy selections at the grocery store and at mealtime can’t guarantee cancer prevention, it might help reduce your risk. Consider these guidelines:

Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.

Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and might increase the risk of overweight or obesity — which can, in turn, increase cancer risk.  Limit the amount of red meat and processed meats in your diet, and make sure the meat you do eat is lean.

Avoid deep-fat frying. Instead, use low-fat cooking methods like roasting, baking, broiling, steaming or poaching. Also, choose low-fat or non-fat milk and yogurt.

Reduce sugar. The empty calories in sugar, brown sugar, honey, agave and high-fructose corn syrup contribute to an expanding waistline. Try to use a little less than usual. You may be surprised how quickly your taste buds get used to the difference

If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly.

Don’t use supplements to protect against cancer: It’s not that supplements are bad — they may be “valuable” apart from cancer prevention, but there isn’t evidence that they protect against cancer, except for vitamin D

Eat walnuts. Lab mice decreased their chances for breast cancer tumors when walnuts were included in their diet. The nuts are rich in omega-3 fatty acids, vitamin E and fiber, all of which may slow cancer growth.

Eat Mediterranean-style. Olive oil, olives, avocados and nuts contain healthy fat that deters breast cancer.

Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. These score high for containing many anti-cancer substances, such as isothiocyanates.

Globe artichoke is good  for very high levels of salvestrols.

Dark greens, such as spinach and romaine lettuce, for their fiber, folate and a wide range of cancer-fighting carotenoids. Other dark colored veggies, too, such as beets and red cabbage.

Grapes and red wine, are good especially for the resveratrol.

Legumes: beans, peas and lentils, for the saponins, protease inhibitors and more.

Berries, particularly blueberries, for the ellagic acid and anthocyanosides
Flaxseed, especially if you grind it yourself and consume when fresh, for the essential fatty acid alpha-linolenic acid, lignans and other “good fats.”

Garlic, onions, scallions, leeks and chives,are good  for many anti-cancer substances including allicin.

Green tea, is good for its anti-cancer catechins, a potent antioxidant.

Tomatoes, are good for the famous flavenoid lycopene.

 Garlic Garlic contains a number of compounds that can protect against cancer, especially that of the skin, colon, and lungs.

 Mushrooms Many mushrooms contain compounds that can help the body fight cancer and build the immune system as well.

 healthy active women

3.   Maintain a healthy weight and be physically active

Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.

Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.

Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic physical activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better. Be as lean as possible without becoming underweight: Don’t just look at the scale; check your waist measurement as a crude measurement of your abdominal fat, it is recommended that man’s waists be no larger than 37 inches and women’s waists be 31.5 inches or less.

Be physically active for at least 30 minutes every day: You can break that into 10- to 15-minute blocks, and even more activity may be better

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22 Comments

  1. Abdussamed

    January 28, 2013 at 12:51 pm

    Thank for your help

  2. sandeepsivan

    January 28, 2013 at 1:15 pm

    thanks

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  4. ajith

    February 5, 2013 at 7:07 am

    Use ful data thank x

  5. Sanil Kumar Padinjarekara

    March 10, 2013 at 10:02 pm

    Good one. Apprecite for sharing info. Thanks

  6. faizal

    March 22, 2013 at 12:08 pm

    Thanks 4 sharing

  7. faisalillath

    March 22, 2013 at 3:36 pm

    thanks 4 all

  8. philominajoseph

    March 22, 2013 at 5:06 pm

    really helpful knowledge

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  10. Mohammed

    March 23, 2013 at 7:35 pm

    very informative

  11. prema mohan

    April 11, 2013 at 9:36 am

    very informative

  12. meenu krishna

    April 20, 2013 at 12:20 pm

    very useful health tips

  13. Penon

    April 22, 2013 at 1:21 pm

    good to go thru, Thanx..

  14. hirosh

    April 27, 2013 at 3:17 pm

    Thanks for giving the valuable informations

  15. siraj

    May 6, 2013 at 2:34 pm

    Thanks..

  16. samad

    May 13, 2013 at 7:14 am

    Like it… For us

  17. madhu

    July 13, 2013 at 11:40 am

    thanks.informative.

  18. mohammed sabid

    July 19, 2013 at 2:08 am

    Nice Article………

    Thank you

  19. abdul jaleel

    July 26, 2013 at 1:59 am

    taaaaaaaaaaanks for the information

  20. Shinil chandran

    January 12, 2014 at 2:51 pm

    very informative

  21. Saju Mayan

    January 13, 2014 at 1:01 am

    awareness for all….pls take care

  22. arun

    July 17, 2014 at 4:16 pm

    gud

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