Prevent cancer: 3 simple things you can do in everyday life
Cancer rates among young adults are increasing.
A nutritionist who specializes in cancer treatment shares tips for reducing the risk of cancer.
Among other things, she advises eating a plant-based diet and avoiding the consumption of heavily processed foods.
A nutritionist specializing in cancer prevention told Business Insider (BI) that simple lifestyle changes could significantly reduce the risk of developing cancer.
According to the American Cancer Society, the number of cancer diagnoses among younger adults has increased since the 1990s, with colon, breast and stomach cancer posing particular problems. According to the US Centers for Disease Control and Prevention, one in three people will develop some form of the disease during their lifetime.
However, certain lifestyle habits could help prevent cancer, explained Tejal Parekh BI. She is a registered and licensed nutritionist specializing in helping mesothelioma patients reduce cancer symptoms through nutrition at Asbestos.com.
Eat a plant-based diet
Individual herbs and foods – such as apples, cherries, walnuts, lentils, blueberries, green tea, tomatoes, soy and grapefruit – are thought to help prevent cancer because they contain certain phytochemicals, antioxidants and fiber, says Parekh.
Phytochemicals and antioxidants are believed to help prevent the development of cancer by repairing DNA damage. Fiber helps maintain a healthy weight.
“However, experts agree that overall nutrition and the interaction of plant-based foods offer the strongest protection against cancer,” says Parekh.
Parekh recommends filling at least two-thirds of your plate with plant-based foods at every meal. These include fruits, vegetables, whole grains (like barley and quinoa), herbs and spices, beans and legumes.
You can easily increase the number of plants on your plate with different herbs and spices, as well as by trying out recipes from vegetarian cookbooks, says Parekh. You can also try adding dark leafy greens like spinach and romaine lettuce to your salads alongside the usual iceberg lettuce.
Reduce processed foods, red meat, alcohol and salt
Parekh recommended consuming as few highly processed foods as possible, such as sodas and sweetened breakfast cereals. Processed foods, typically made from chemically modified ingredients using industrial methods, have been linked to many health problems, such as cancer, early death, heart disease, obesity and type 2 diabetes. A 2023 study suggests that the more highly processed foods someone eats, the higher their chance of dying from cancer.
Parekh also recommends avoiding red meat, which is classified as “probably carcinogenic” by the International Agency for Research on Cancer. This means that, based on current research, it could be associated with an increased risk of disease.
Avoiding salt is also advisable, says Parekh. Research suggests that a high-salt diet is linked to an increased risk of stomach cancer.
Women and men should limit themselves to one and two servings of alcohol per day, respectively, she said. This is the amount that the CDC (Centers for Disease Control and Prevention in the USA) considers to be moderate.
The World Health Organization states that there is no level of alcohol consumption that is safe for our health.
Exercise regularly and maintain a healthy weight
Being physically active for at least 30 minutes every day can help prevent cancer, says Parekh. According to the National Cancer Institute (NCI), exercise improves immune system function and reduces inflammation.
Exercise also helps maintain a healthy weight – according to the NCI, people with a higher percentage of body fat have a higher risk of developing various types of cancer. The researchers don’t know exactly why this is the case.
A study has shown that just four and a half minutes of vigorous daily exercise can reduce the risk of developing certain types of cancer by 32 percent. Good news if 30 minutes seems too long.
This article was translated from English by Jonas Metzner. You can read the original article here.
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