These Diet Tips May Help Prevent Cancer

5. Spinach is one of Popeye’s favorites foods!

There is an antioxidant called lutein that is good for your eyes. Furthermore, although research is by no means confirmed, lutein may also play a role in guarding against cancer. Spinach is rich in lutein and zeaxanthin, which are carotenoids that help remove unstable molecules called free radicals from your body before they damage it. Not only are they found in spinach, but in other dark and leafy vegetables, as well. Some studies show that they could help protect against cancer of the mouth, stomach, and esophagus. 

Talk about a nutritional powerhouse in every dark green leaf you eat; they also have folate and fiber, which researchers think might lower the risks of certain cancers too. Folate helps your body repair DNA and produce new cells and is especially important in women of childbearing age because it can even prevent neural tube defects in a developing fetus. To get the most lutein from your spinach, you will want to eat it raw or lightly cooked. Steamed, sautéed, in a salad, or soup are just a few great ways to incorporate it into your diet. 

4. Eat an apple a day for a healthy diet.

Most of us have probably heard the saying “an apple a day keeps the doctor away”, and that is relatively true, believe it or not. Not only are apples quite delicious, but they are very healthy for you, too. Apples contain polyphenols, which are compounds naturally found in plant foods, such as fruits, vegetables, and herbs, and some researchers suggest that polyphenols have promising anticancer and tumor-fighting properties. Polyphenols may also help to prevent inflammation, cardiovascular disease, and infections, as well.  

As just one example, the polyphenol phloretin inhibits a protein called glucose transporter 2, or GLUT2, which plays a role in advanced staged cell growth in specific cancer types. A study done in 2018 in the Journal of Food and Drug Analysis suggests that apple phloretin significantly inhibits breast cancer cells’ growth while not affecting normal cells. So it is safe to say that if you are at high risk of cancer or any other illness, an apple a day can help keep the doctor away. Plus, apples make a delicious and healthy snack. 

3. Dietary supplements won’t help lower the risk of cancer.

Many of us may think that taking dietary supplements will lower the risk of cancer, on top of helping us get other nutrients we may be lacking. However, the marketing claims against cancer have not likely been proven yet, because no proof shows that multivitamins help reduce your risk of cancer. It’s also important to remember to talk with your doctor before adding supplements or herbs to your diet. You could be putting yourself at risk for new health problems when making extreme changes to your diet quickly. 

The American Academy of Family Physicians (AAFP) and the U.S. Preventive Services Task Force recommend that you do not take vitamin E or beta carotene to help prevent cancer. People who smoke or have a high risk for lung cancer should not take beta carotene at all. That is because it can increase the risk of lung cancer. That is why it is imperative to speak with your doctor about adding any supplements to your daily diet before doing so. So that they can make sure you are making a healthy and safe decision. 

2. Physical activity is super important.

While maintaining a healthy weight is very important, participating in physical activity is just as important. Physical activity on its own may even help lower your risk of colon cancer and breast cancer. On top of it helping to reduce your risk of cancer, it is also good for your body and joints to be active. You do not have to have access to the outside to do some physical activities, either. Walking in place or doing squats during a commercial break is better than sitting around on the couch and not moving around at all. 

Adults who participate in any amount of physical activity gain some health benefits, as well. However, it will take more than just walking around the block one time to have any effect. For substantial health benefits, try to get around 150 minutes of moderate physical activity in a week or about 75 minutes of vigorous aerobic exercise in a week. You can also do a combination of both. Try to make a goal for yourself that includes 30 minutes of physical activity in your daily routine. Of course, if you just so happen to do more, then that is even better. 

1. Don’t use tobacco products.

We all know that smoking cigarettes can lead to lung cancer, but there are, of course, other cancers that have been linked to the use of tobacco products, as well. Using any type of tobacco, whether it’s smoking or chewing, puts you on a collision course with cancer in the future. The various types of cancer that have been linked to smoking include lung, mouth, through, larynx, bladder, cervix, kidney, and pancreas. Chewing tobacco has been linked to oral cavity cancer and pancreatic cancer. As you know, though, there are obvious ways to prevent these cancers from occurring due to tobacco exposure. 

Secondhand smoke is a real thing, too, and even if you do not use any sort of tobacco product yourself, exposure to secondhand smoke may increase your risk of lung cancer, as well. It is safe to say that if you smoke, quitting is something you should take into consideration. Talk with your doctor about options on how to stop. Not only will it help your help out, but it will also help you to be able to taste things better. If you’re not eating healthy and are a cigarette smoker, it may be because the tobacco is ruining your taste buds. Do you want to learn more about immune-boosting foods you can add to your diet? It’s important to understand how diets can make you feel strong, healthy, and happy! 

More Sources:

https://www.mdanderson.org/publications/focused-on-health/36-foods-that-can-help-lower-your-cancer-risk.h12-1592991.html

https://www.eatright.org/health/diseases-and-conditions/cancer/7-cancer-prevention-tips-for-your-diet

https://www.medicalnewstoday.com/articles/324193

https://www.webmd.com/cancer/features/seven-easy-to-find-foods-that-may-help-fight-cancer