10 ways to lower the risks of lifestyle disease called Cancer

By Dr. Vikas Goswami 

Cancer is indeed a lifestyle disease. Many studies has been conducted in the past and they all proves that environment and lifestyle factors such as toxic chemicals and radiation are the main causes of cancer disease. Cancer is defined as a disease that causes cells in the body to change and multiply out of control, disrupting the normal function of a particular organ or organs. 

Your lifestyle habits especially your diet as in what you eat plays a multitude of roles in the development of cancer. The first is exposure to ingested substances that initiate cancer (carcinogens). The second is exposure to substances in the diet that can either enhance or inhibit the growth of the cancerous cells. These include compounds that influence our immune system as well as those that have a direct effect on cancer cells. 

Let’s discuss few ways to combat cancer by changing our diet and exercise rules: 

1. First of all target Plant based diets. Eat generous amounts of vegetables and moderate amounts of fruit try including vegetables, fruits, salads, beans and cereals in your diet. They have cancer fighting agents in the form of antioxidants, phytochemicals and micronutrients. Have a combination of each and every fruits or vegetables like Tomatoes, watermelon, oranges, papaya, spinach, cabbage, berries, grapes, mangoes etc. Also consider juicing to easily ingest several servings without feeling too full. For example if you want to eat an apple; eat without its skin on as these days apple is coated with wax to make it more shinning. Some studies have proven that consumption of fruits and veggies of 5 portions in a day can combat 14 types of cancer. 

2. Consume omega-3 fatty acids either through foods or supplements. The foods that are rich in this healthy type of fat are walnuts and flax seed, and cold-water fish like salmon and sardines. These have anticancer properties that can fight very well with cancer. 

3. Eat more and more yogurt. The yogurt contains the good bacteria that produces metabolites which is known to prevent cancer in their gut and were also better able to metabolize fats, which could help lower the risk of cancer 

4. Reduce meat consumption as meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. Meat has fat in abundance, which is often of very high levels of saturated fat. High-fat diets have been linked to higher rates of cancer and saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds. Even if you want to eat then choose leaner meats like chicken or fish. 

5. Try cancer fighting foods like ginger, garlic, onion, turmeric, coriander they all have cancer fighting properties. 

6. Stay hydrated; no matter what

always stay hydrated even if you are not feeling thirsty. Keep your fluid level high; drink water throughout your day. Staying hydrated will help to prevent any headaches or exhaustion you might normally have during working hours also drink green tea several times a day.  Remember that decaffeinated versions are available and quite delicious. 

7. Wash your veggies and fruits in a different manner by using vinegar and salt. Take a cup of white vinegar and three cups of water, add a spoon of baking soda and keep in a spray can. This is useful in removing wax and bacteria, especially from ‘over-glossy’ products such as apples which are usually wax coated these days. Let them stand for 30 minutes and then rinse well with plain water. Salt Bath: Take a big bucket full of water in which a tablespoon of salt is added with a lime squeezed in it. Allow the fruits to float in the sink for 5-7 minutes before rinsing them with plain water 

8. Always have the opportunities to move. Forget formal exercise routine if it doesn’t work for you & move. Even a simple 10 minute walk in the chilled morning or in the middle of the day in your pencil heels counts. Instead of coming up with excuses, turn them into str1.     ategies to work for you. Connect with family & friends, move, shake a leg, play & have loads of fun and it will also  help in reducing a woman's risk of developing breast and womb cancer 

9. Limit your alcohol consumption. In virtually all studies that have looked at alcohol consumption and risk of cancer, regular consumption is linked with increased cancer risk, especially breast cancer. High levels of alcohol consumption causes dehydration which makes cells more susceptible to multiplying and this effect are greater the more alcohol you drink on one occasion.  

10. Last but not the least include some supplements in your routine like folic acid which helps in reducing the risk of breast cancer; Folic acid (with B12) can help prevent cancer of the colon; Vitamin D reduces risk of prostate, colorectal and other forms of cancer etc.