Since cancers do not exactly develop overnight, there are cancer-fighting foods and lifestyle changes you can implement to reduce your chances of getting it. Paying attention to what you put into your body can dramatically increase its own natural defenses against illnesses like cancer.
CUT OUT SUGARY DRINKS
Sugary drinks don’t just cause obesity and diabetes, they also increase your chances for endometrial cancer. Research has shown that women who drank a lot of sugar-laden beverages had up to an 87% higher risk of endometrial cancer and therefore all soda should be avoided.
EAT “RESISTANT STARCHES”
Resistant starch found in green bananas, rolled oats and white beans may help prevent colon cancer resulting from a diet rich in red meat.
STAND MORE. SIT LESS.
Studies have shown that people who spend most of their time sitting at work or watching TV have a 24 percent higher chance of getting colon and endometrial cancer. And if you have to sit at your desk just make a point of walking around and stretching at least once an hour.
STEAM YOUR BROCCOLI
Broccoli in general is a cancer-preventing food and one we should eat frequently but a study was done to show that it should be steamed because that’s when it contains more glucosinolate (the healthy part of the vegetable). Do not boil, fry or microwave because the nutrients will stay in the cooking water instead of remaining in the vegetable.
EAT BRAZIL NUTS
Rich in selenium, a trace found in soil, these nuts kill cancer cells and help cells repair their DNA. Nuts are the best disease fighter in general.
EAT GARLIC
This herb contains allyl sulfur compounds that stimulate the immune system’s natural defenses against cancer and may even help the body get rid of cancer-causing chemicals.
EAT CRUCIFEROUS VEGGIES
People who eat broccoli, cabbage, cauliflower and bok choy at least once per week have lower risk of kidney cancer.
MAKE A CANCER-FIGHTING DINNER
Sauté two cloves of crushed garlic in two tablespoons of olive oil, then mix in a can of low-sodium diced tomatoes. Stir gently until heated and serve over one cup of whole-wheat pasta. You’ll get the cancer- preventing benefits of garlic, plus the lycopene in the tomatoes protects against colon, prostate, lung, and bladder cancers, the olive oil helps your body absorb the lycopene, and the fiber-filled pasta reduces your risk of colon cancer.
EAT ARTICHOKES
Artichokes are a great source of silymarin, an antioxidant that may help prevent skin cancer by slowing cancer cell growth. To eat, peel off the tough outer leaves on the bottom, slice the bottom, and cut off the spiky top. Then boil or steam until tender, about 30-45 minutes. Drain and eat.
GET 15 MINUTES OF SUN A DAY
About 90% of your body’s vitamin D comes directly from the sunlight – not from food or supplements. Vitamin D deficiency can help in allowing cancer cells to spread. People with low levels of vitamin D have a higher risk of multiple cancers, including breast, colon, prostate, ovarian, and stomach, as well as osteoporosis, diabetes, multiple sclerosis, and high blood pressure. But avoid overexposure, which can cause skin cancer—you only need a few minutes a day to produce adequate vitamin D levels.
MARINATE YOUR MEAT
High temperatures in grilling, broiling or frying can create compounds that are linked to cancer. Eating charred meat regularly can increase pancreatic cancer risk by up to 60%. Marinating red meat in beer or wine for 2 hours prior to cooking reduces the amount of these harmful compounds.
DRINK GREEN TEA
Many studies have shown that green tea drinkers have a reduced risk of breast, ovarian, colon, prostate and lung cancer. The healing powers of green tea have been valued in Asia for thousands of years. Some scientists believe that a chemical in green tea, EGCG, could be one of the most powerful anti-cancer compounds ever discovered due to the high number of antioxidants. These are other health benefits of green tea that you probably never knew about.
SIP A GLASS OF BEER OR WINE
Alcohol protects against the bacteria which is known to cause ulcers and may lead to stomach cancer.
EAT WILD SALMON
Women who ate fish 3 times a week or more were 33 percent less likely to have polyps or growths of tissue in the colon that can turn into cancer.
SNACK ON KIWI
Kiwi may be little fruits, but they pack a punch of cancer-fighting antioxidants, including vitamin C, vitamin E, lutein, and copper.
KEEP YOUR BEDROOM DARK
Research shows exposure to light at night may increase the risk of ovarian and breast cancer in women. Light suppresses the normal production of melatonin, the brain chemical that regulates our sleep-wake cycles, which could increase the release of estrogen-fueled cancer.
EAT LESS HIGH-FAT ANIMAL PROTEIN
People who eat 3 ounces of red meat every day are about 13% more likely to have heart disease or cancer. Switch to low-fat or nonfat dairy, choose poultry or fish instead of beef or pork, and use olive oil instead of butter.
SNACK ON RED GRAPES
They’re great sources of resveratrol, an antioxidant that may slow cancer growth in the lymph nodes, stomach, breasts, and liver.
EAT ONIONS
When it comes to cancer-fighting foods, onions are nothing to cry about. Cornell food science researchers found that that onions and shallots have powerful antioxidant properties, as well as compounds that inhibit cell growth, which appear protective against a variety of cancers.
TRY TO WALK 30 MINUTES A DAY
More than two dozen studies have shown that women who exercise have a 30 to 40 percent lower risk of breast cancer than less active women.
AVOID DRY CLEANERS
Many dry cleaners still use a chemical called perc (perchloroethylene), found to cause kidney and liver damage and cancer through repeated exposure or inhalation. Buying clothes that don’t require dry cleaning, or hand washing them yourself, can reduce your exposure to this chemical. If you must dry clean your clothes, take them out of the plastic bag and air them outside or in another room before wearing.
CUT OUT FRIES AND CHIPS
When foods are baked, fried, or roasted at high temperatures (think French fries and potato chips), a potential cancer-causing compound called acrylamide forms, a result of the chemical changes that occur in the foods.
STOP TANNING
Exposure to natural sun and tanning beds has been shown to increase your risk for skin cancer. But spray-on tans aren’t completely risk-free either; the chemical dihydroxyacetone (DHA) is an active ingredient in fake tanning products, including lotions and tanning spray, and the FDA warns that DHA shouldn’t be sprayed into the mouth, eyes, or nose because the risks of inhalation are unknown.
When high amounts of these chemicals are breathed in, they can create free radicals, which have been linked to cell damage and cancer risk. The safest option: no tan at all. If you must, use an at-home lotion and wear protective gear. These sunscreen myths make dermatologists cringe, make sure you’re not buying into them.
DRINK MILK
Recent studies have shown that calcium may protect against colon cancer.
EAT SAUERKRAUT
A Finnish study found that the fermentation process involved in making sauerkraut produces several cancer-fighting compounds, including isothiocyanates (or ITCs), indoles, and sulforaphane. To reduce the sodium content, rinse canned or jarred sauerkraut before eating. Better yet, skip the hot dog or sausage—these processed meats are associated with a greater risk of colon cancer.
EAT FEWER SMOKED AND PICKLED FOODS
Studies find that smoked and pickled foods contain various carcinogens, so, for examples, choose cucumbers over pickles, fresh salmon over lox. Many of these pickled vegetables are common in Japanese and Korean cuisine; the number of people with gastric cancers is higher in Japan and Korea than in the United States.
Complementary cancer therapy (in conjunction with conventional treatment) provides thousands of excellent benefits from decreasing symptoms to increasing appetite and all the things you can do to improve your chances. To learn more, click this link.
Robert Galarowicz ND
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RobertGalarowicz@gmail.com
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