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Monday, May 23, 2011

Cancer Prevention: Adjust Your Diet

Through our diet , we can affect the occurance of cancer and its evolution. We all can gradually change the way we eat and thus transform our food into a weapon of preventive cancer ! For each category food : that change and in what sense?

  • Fruits and vegetables galore
  • Cereals and legumes: choose full or half-full
  • Milk, dairy products and cheeses in moderation
  • Meat and charcuterie: limit
  • Fats: keep only the good fats
  • Fish 2 times a week or more
  • Foods and beverages sweetened: limit
  • Alcoholic beverages: to eliminate!

Fruits and vegetables galore

Rich in vitamins, minerals and antioxidants, fruits and vegetables often act early in the process of carcinogenesis , helping to protect cells against harsh environmental (smoking, pollution, asbestos, solvents, radiation …). Thus, fruits and vegetables decrease the risk of cancer of the upper aerodigestive tract (mouth, larynx, pharynx, esophagus), lung, stomach, bladder and cervix. Fruits and vegetables contain lots of water and are thus very low in calories, which helps reduce the risk of overweight and obesity. Yet obesity is itself a major risk factor for mostcancers , and particularly cancers of the colon , breast, cervix, kidney and lung. The third advantage of vegetables (especially when cooked) is their fiber content, which is found also in larger quantities even in cereals and legumes.

Cereals and legumes: choose full or half-full

They bring energy as carbohydrate, but more importantly, they are rich in fiber.These fibers pass through the colon and to promote the elimination of compounds carcinogens of power .Indirectly, they also facilitate the removal of estrogens, hormones that increase the proliferation of tumor cells of cancer of the breast. In the end, cereals and legumes help prevent cancers of the colon and breast. But the fibers are also known to decrease the risk of overweight and obesity. Note that whole grains or semi-complete (which have retained their envelopes, called "sound") contribute to the intake of vitamins and minerals.

Milk, dairy products and cheeses in moderation

Dairy products are very interesting for their calcium intake, mineral element critical to the construction and maintenance of the skeleton, which is also known to decrease the risk of colorectal cancer . However, do not abuse it because they are high in calories and rich in saturated fatty acids, thereby promoting excess weight. Furthermore, excess and during adolescence, dairy products may induce a too strong growth and thus promote cancer of the breast, ovarian and colorectal.

Meat and charcuterie: limit

Red meat increases the risk of cancer, colorectal and prostate. It is therefore recommended to limit quantities and to opt for diversification in several dishes replacing red meat per week of fish, poultry, eggs, cereals and legumes.Moreover, it is better to be wary of cooking: the meat is overcooked carcinogen while fat burning on the grill are also toxic. Said processed meats, or deli, are very much limited because they contain excessive amounts of salt and chemicals. In the end, to prevent cancer , it is better to settle for a contribution of meat twice a week and a plate of protein per day with a focus on poultry, eggs and fish.

Fats: keep only the good fats

Fats (lipids) are concentrated energy and calories. They therefore promote obesity and indirectly cancers . The total intake of fatty acids also contributes directly to cancer colorectal, breast and endometrial cancer. Overall, these are saturated fats and trans fats are hydrogenated to adverse health . Are found primarily in raw animal products (meat, cheese, butter …) and second in industrial products (pastries, cookies, cakes, donuts, breadcrumbs, etc.).. It can therefore be only those products and focus on fats: olive oil and canola in particular.

Fish 2 times a week or more

The effect of fish is particularly well demonstrated in preventing cancer of the colon. The asset is its wealth of fish fatty acids omega-3 , especially the fattier fish such as sardines, salmon, herring … Note that omega-3 content in fish are also beneficial for the cardiovascular system and also to prevent neurodegenerative diseases such Alzheimer's disease.

Limit Sweetened Foods and Beverages

Attention cancerous cells "feed" of sugar. Sweet foods are therefore limited.It should focus on foods with low glycemic index, with peak insulin after concommation remains moderate.Furthermore, consumption of sugary foods (which are often very bold) promotes weight gain, which should be avoided to prevent cancer .

Eliminate alcoholic beverages

If one drink per meal may be positive vis-à-vis the cardiovascular disease, it is not the same for cancer . From a glass of alcohol, the risk of cancer increases. While it is difficult to choose, it should at least respect the utmost restraint. For your overall health, do not exceed 1-6 glasses of alcohol per week and avoid intoxication!

Courtesy: Todayhealthtips

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