Foods rich in antioxidants can lower your cancer risk.
Preventing cancer, the leading cause of death worldwide, is not as simple as popping a pill or getting a vaccination. However, according to the World Health Organization (WHO), more than 30 percent of all cancer deaths can be prevented. Tobacco use is the single biggest factor when determining cancer risk. Proper diet and adequate exercise help minimize risk. You can incorporate other strategies in your fight against cancer and help prolong your life.
Instructions
1. Eat cancer-fighting foods. According to WHO, cancer is caused when a single cell mutates from a normal cell into an abnormal cell that grows beyond its usual boundaries. Normal metabolism causes damage to tissues from oxidation that can turn into abnormal cells.
The foods we eat contain antioxidants, scavengers that clean up the damage caused by oxidation. According to the American Cancer Society (ACS), foods high in antioxidants include fruits and vegetables, especially cruciferous vegetables like broccoli, cauliflower and cabbage, and fruits such as berries, pomegranates and plums. Foods that are deep yellow or orange contain the antioxidant beta-carotene. Foods containing the antioxidant lutein include kale, spinach and other leafy greens. Other cancer-fighting foods are those high in folate and Vitamin D. Foods high in folate include beans, whole grains, and many fruits and vegetables. Foods high in Vitamin D include milk, yogurt and other dairy products.
According to the Institute of Food Technologists, adding rosemary to beef can prevent the formation of some cancer-causing agents that are formed when cooked at high temperatures. The ACS recommends avoiding foods that are high in trans-fats, sugar, and highly-processed foods, as well as alcoholic beverages and high amounts of soy.
2. Exercise. The National Institutes of Health and the Centers for Disease Control recommend that people engage in vigorous exercise for 20 to 30 minutes, three to five times per week, or moderate exercise for 30 minutes a day, five days a week to ward off chronic disease such as cancer, heart disease and diabetes. Exercise reduces obesity, a major risk factor for certain types of cancer. Suggested exercises include walking, jogging, swimming, racquet sports and dancing.
A 2006 study published by the National Cancer Institute found that even exercise after a cancer diagnosis can lower the risk of colorectal cancer returning after surgery by 40 to 50 percent.
3. Avoid known carcinogens. WHO recommends avoiding known physical, chemical and biological carcinogens.
Physical carcinogens include ultraviolet light, the kind that comes from the sun, and radiation, also from the sun, as well as from X-rays and radon exposure.
Chemical carcinogens include a long list of chemicals such as pesticides and those used in cleaning products, bath and beauty products, food containers, home building materials, paints, carpets and most products containing synthetic fragrance such as perfumes, laundry detergents, room fresheners and candles. According to a pamphlet entitled, "No More Breast Cancer," published by the No More Breast Cancer campaign of London, England, the most dangerous chemicals to avoid include bisphenol, flame retardants, pesticides, phthalates, parabens, synthetic musks and triclosan.
Biological carcinogens include certain bacteria and viruses, such as Hepatitis C.
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