- Avoid being underweight or overweight: limit weight gain
during adulthood to less than 11 pounds
Walk briskly for one hour each day, and exercise vigorously for
at least one hour in a week:
exercise helps reduce all cancers by enhancing the immune system.
After moderate exercise, studies show that the human body has
higher level of circulating cancer fighting cells called natural
killer cells. Exercise also speeds the rate at which waste products,
including carcinogens, travel through the intestines. The CDC
estimates that lack of physical activity causes 250,000 deaths
every year in the USA.
Increase your intake of vegetable and fruits:
day, eat 13-15 ounces of vegetables and fruits and 20-30 ounces
of a variety of cereals (grains), legumes (such as peas and
beans), roots, tubers and plantains. Try to avoid, as much as
possible, highly processed food and refined sugars. Carbohydrates
should be consumed as whole grains.
Drink alcohol in moderation:
alcohol consumption may reduce mortality related to cardiovascular-causes,
but excessive alcohol consumption (more than two drinks a day),
is harmful and has been linked to cancer in the upper respiratory
and gastrointestinal tracts, especially when alcohol is mixed
Limit your total daily intake of fat to no more than 20% of your
gram of fat contains 9 calories. So if your daily intake is
2000, you should only consume 400 calories in fat (or 44.5 grams).
Avoid fats that come from animals. The fats you consume should
come mainly from plants and should be unhydrogenated; olive
oil, especially, appears beneficial. Keep a close watch on your
consumption of salad dressings, margarine, cheese, ground beef,
lunchmeats and dairy products. These foods are where Americans
get most of their fats.
Limit you consumption of read meat to less than three ounces daily:
and poultry are far better for you than read meat. Eat white
poultry, as opposed to dark, without the skin. Not only is red
meat a major source of the wrong kind of fat, but it is one
of the main sources of dioxin, a toxic chemical that a 1994
report by the Environmental Protection Agency says may be responsible
for anywhere from 26,500 to 265,000 cases of cancer.
Avoid adding salt:
intake of salted foods and the use of table or cooking salts.
Instead, use herbs and spices to season food. You will get all
the sodium you need without adding salt.
Prepare and store food safely:
food that has been stored for a prolonged period at ambient
temperature. Such storage makes food more likely to be contaminated
with cancer-causing microtoxins.
Avoid charred, smoked and cured food:
burning of meat juices. Limit your consumption of meat, including
poultry that has been grilled on an open flame. Charred, smoked
and cured foods cause the formation of cancer-causing nitrosamines
in the digestive tract. These cancer-triggering compounds form
when nitrites in foods interact with amines in digestive juices.
Do not smoke or chew tobacco:
Americans die each year of a smoking related diseases. According
to the National Centres for Diseases Control and Prevention,
each cigarette you smoke subtracts, on average, about seven
minutes from your life. Do you really need to hear more?
Avoid prolonged exposure to the sun:
year more than 700,000 Americans are diagnosed with skin cancer,
caused by the sun's ultraviolet rays. Malignant melanoma claims
7,000 American lives every year.
Cancer prevention diet:
cabbage, brussels sprouts
Rich in cancer-fighting sulforaphane and indole-3-carbinol,
antioxidants which can protect the body against cell-damaging
tea - Antioxidants called catechins may reduce the
size and number of cancer tumors, although large amounts of
green tea are needed to be effective. The U.S. National Cancer
Institute is funding a study looking at the the effects of drinking
10 to 15 cups of decaffeinated green tea in reversing pre-cancerous
lesions in the lungs of former smokers.
- A good source of omega-3 fatty acids, the nutty seeds are
associated with lowering cholesterol and may reduce the risk
of some cancers, researchers say.
- Soy beans and other soy-containing foods contain isoflavones
which can lower cholesterol and are believed to lower digestive
cancers such as colon and rectal. It is believed that women
who eat a lot of soy may be less prone to breast cancer because
of reduced estrogen, although research is inconclusive. The
FDA is considering whether to allow foods containing soy protein
to claim a reduced risk of certain cancers on product labels.
- A rich source of the antioxidant lycopene, which is believed
to protect against prostate cancer as well as heart disease.
Cooked tomatoes are actually a better source than raw because
the process releases the lycopene from cells.
Cancer fighting supplements:
C - Found in citrus fruits, broccoli and peppers, it
can protect against cell damage and is important to the function
of the immune system.
- May reduce the risk of colorectal polyps, precursors
of colon cancer.
E - Found in almonds, wheat germ oil, peanuts and turnip
greens, E is an antioxidant which neutralizes free radicals,
the toxic oxygen-based molecules that damage cells and can lead
to cancer. The National Cancer Institute is conducting a large
study combining vitamin E and selenium, a mineral found in walnuts,
alongside a placebo test in men aged 55 or older, to see effects
on prostate cancer incidence. Results are due in a few years.
May also protect against bladder cancer, according to recent
D - Found in fortified foods like milk, the body makes
vitamin D when sunlight or ultraviolet light hit the skin. Taken
with calcium, it’s linked to a lower risk of colon and
acid - Folate has a preventive effect on colorectal
cancer; may have a preventive effect on breast cancer in women
- A powerful antioxidant found in tomatoes and tomato products
such as tomato sauce and watermelon, lycopene may reduce the
risk of prostate cancer.
- A trace mineral which may destroy diseased cells is believed
to reduce prostate, colon and lung cancers. Found in Brazil
nuts and walnuts. The National Cancer Institute is conducting
a large study combining vitamin E and selenium alongside a placebo
test in men aged 55 or older to see if the combination protects
against prostate cancer.
National Cancer Institute; American Institute for Cancer Research;
Dartmouth Medical School