How healthy eating can prevent cancer
FRUITS AND VEGETABLES ARE IMPORTANT PART OF HEALTHY
DIET AND EXCELLENT SOURCE OF MANY VITAMINS AND MINERALS, AS WELL AS FIBER.
Cancer causes one in every five deaths in the
USA and estimated one in four in Britain. Lung cancer is most common form of the disease in Britain, and the biggest killer. The second most common is skin cancer.Indeed, many cancers can now be treated successfully.
common form of
the disease in Britain and is the highest killer.
Eating a healthy balanced diet from childhood can help you keep a healthy body weight. Keeping a healthy weight is important because obesity is the 2nd highest preventable cause of cancer after smoking.
2nd most common is skin cancer,
which is seldom fatal if caught early. Indeed, many cancers can now be treated
successfully.
There is a strong evidence that certain food
can help to protect against cancer.
HOW IT SPREADS
Normally, body cells grow and reproduce is an
orderly way, each cell fulfilling a specific role. By contrast, cancer cells
proliferate rapidly and to no set pattern. Cancer is caused by damage to the
genetic material in cells. This stage, known as initiation can be sparked by
external factors, the most important being radiation, viral infections and
certain chemicals
Free
Radical Damage
An
imbalance of free radicals encourages conditions that allow some cancer to develop.
Free radicals are formed during the body’s chemical process and as part of its
natural defence mechanism. Exposure to radiation, pollution or some foods sparks
their overproduction, when they can damage healthy cells that may then turn
cancerous. Some vitamins and minerals known as antioxidants and free radical scavengers
counter act the impact of harmful free radicals. Diet also effects the
production of hormones, which can be another influence or a cancer’s rate of
growth.
A high fat, low fibre diet can lead to excess weight,
changes in the way the intestines function and constipation, all of which
potentially increase the risk of cancer.
For instance, cancers of the womb, gall bladder
and breast are more common among obese people.
THE
ROLE OF VITAMINS
It
is Important to ensure that your diet provides a healthy supply of vitamins A,
C and E. These antioxidant vitamins mop up harmful free radicals.
EAT PLENTY OF FRESH
FRUITS AND VEGETABLES
Eat fresh fruit and
vegetables for beta carotene and vitamin.
You have heard of antioxidants, such as vitamin C, and beta-carotene, which are in many fruits and vegetables..Studies suggest that people who eat meals that are rich in fruits and vegetables have a lower risk of cancer
- Diets high in fruit may lower the risk of stomach and lung cancer.
- Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
- Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
- Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
- Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
Eat a healthy diet
Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, it might 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.
- Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
- 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 have been drinking regularly.
- Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.
. 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, mouth, throat, larynx, pancreas, bladder, cervix and kidney. 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 an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking productsMaintain 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.
Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:- Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
- Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help, too.
- Cover exposed areas. Wear tightly woven, loose fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than do pastels or bleached cotton.
Get regular medical care
Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.
CUT DOWN
(1)
Alcohol
(2)
Fats, particularly saturated fats.
(3)
smoked or salt preserved foods
(4)
Meat, especially processed meats.
(5)Tobacco
Avoid
1)
smoking
(2)
sunbathing without protection.
