Every day we hear of people diagnosed with cancer, and it is no longer a secret that cancer is one of the leading causes of death worldwide.

While genetics and environmental factors like smoking and exposure to chemicals are considered the main contributors to cancer, we cannot overlook the role of diet in preventing the disease as well. In fact, research has shown that dietary choices can help reduce the risk of developing certain cancers. Below are some tips on how to lower your chances of getting cancer by nourishing your body with the right foods.

Limit Red and Processed Meat

Eating red and processed meat has been linked to colorectal, pancreatic, and prostate cancers. These meats contain high levels of saturated fats, sodium, and chemicals that are not good for your health.

It is, therefore, recommended that you substitute red meat with chicken and fish, or better yet, go vegetarian. If you must eat red meat, ensure that you select lean cuts, and avoid grilling or frying it, as these methods increase the development of cancer-causing substances.

Consume a lot of Fruits and Vegetables

Fruits and vegetables are rich in antioxidants and other cancer-fighting compounds that help flush toxins out of the body. They are also a good source of fibers that aid in digestion, reduce inflammation, and support the immune system.

For maximum health benefits, aim to eat at least 5 servings of fruits and veggies per day. You can incorporate them into your diet by making smoothies, salads, or soups.

Choose Whole Grains Over Refined Grains

Whole grains like brown rice, oats, and barley are packed with fiber, vitamins, and minerals that are good for the body. They are also known to help prevent colon and breast cancer.

Refined grains, on the other hand, like white bread, pasta, and rice are stripped of their nutrients during processing, thus reducing their health benefits. When shopping for grains, always go for whole grains to improve your health and lower your risk of cancer.

Reduce Your Sugar Intake

Excess sugar intake is not only bad for your waistline, but it can also lead to cancer. Consuming high amounts of sugar leads to increased insulin levels, which in turn boosts the development of cancer cells.

It is recommended that you reduce your intake of added sugars, like sodas, candy, and baked goods, and switch to products with natural sweetness, like fruits or honey. You can also train your taste buds to appreciate less sugar by gradually decreasing sugar intake in your meals.

Drink Plenty of Water

Water is essential for good health, and staying hydrated is vital to reduce your risk of cancer. Drinking plenty of water helps flush toxins out of the body, regulate body temperature, and improve digestion.

Try to drink at least 8 glasses of water per day, or more if you have a disease like diabetes that puts you at a higher risk of developing cancer.

Limit Alcohol Intake

Excess alcohol consumption is a leading cause of liver and pancreas cancer. Alcohol is known to damage the liver, and long-term abuse can lead to cirrhosis, a condition that increases the risk of developing liver cancer.

It is recommended that men limit their alcohol intake to two drinks per day and women to one drink per day.

Include Spices in Your Meals

Certain spices like turmeric, cinnamon, and ginger contain antioxidants and anti-inflammatory properties that can help prevent cancer. Turmeric, for example, is high in curcumin, a compound that has been found to inhibit the growth of cancer cells.

Including these spices in your meals can not only enhance flavor, but can also promote your health.

Choose Healthy Fats

Healthy fats, like those found in nuts, avocados, and olive oil, are an essential part of a healthy diet and help lower the risk of cancer. They contain omega-3 fatty acids, vitamin A, and other nutrients that promote good health.

On the other hand, trans fats, found in processed foods, have been linked to cancer. It is, therefore, important to choose healthy fats over unhealthy ones to improve your health.

Avoid Processed Foods

Processed foods like fast foods, packaged meals, and snacks contain many additives, preservatives, and chemicals that are not good for your health.

They are also high in calories, fats, and sodium, which can lead to a number of health problems, including cancer. It is important to avoid processed foods as much as possible and choose whole foods instead.

Stay Active

Exercising regularly helps improve your overall health and lowers your risk of cancer. It is recommended that you engage in moderate to vigorous exercise for at least 150 minutes per week.

Regular exercise helps strengthen your immune system, improve circulation, and reduce inflammation, all of which are essential in preventing cancer.

Conclusion

With the right dietary choices, we can lower our risk of developing cancer and improve our overall health.

Eating a balanced diet that is rich in fruits, vegetables, whole grains, healthy fats, and lean proteins, and avoiding processed foods, sugary drinks, and excess alcohol consumption, can go a long way in keeping us healthy. Don’t forget to stay hydrated, exercise regularly, and spice up your meals with cancer-fighting spices, to lower your risk of cancer.