The Relationship Between Food and Cancer
The link between what we eat and cancer is still a mystery, but experts are discovering more every day. One food does not always cause cancer, and another food does not always prevent cancer. Rather, the balance of these items, as well as our overall eating habits, will define the course of cancer throughout our lives. This implies eating fewer of the foods linked to an increased risk of cancer and more of the foods linked to cancer prevention.
Diet has a lot of influence in terms of cancer because it's one of the few things we can genuinely regulate. Smoking, our weight, alcohol consumption, sun exposure, and physical activity levels are among the others. In fact, it's estimated that more than 70% of a person's cancer risk comes from factors within their control. The remaining factors, such as genetics and our surroundings, play a far lower effect than previously thought.
Some diseases, such as lung cancer, breast cancer, prostate cancer, and digestive system cancers including bowel cancer, have a stronger link to what we consume.
The following are the current dietary recommendations for cancer prevention:
- Consume a greater variety of foods from each of the five dietary groups.
For a long time, these foods have been known to help reduce your risk of cancer, particularly cancers of the digestive system (mouth, stomach, bowel)
Fruits and vegetables, wholegrains and high-fiber cereals (such as rolled oats and brown rice), lean meat and chicken, fish and shellfish, eggs, nuts and seeds, tofu, legumes and lentils, and low-fat dairy products are among them.
- Increase your intake of healthy fats
Alower incidence of cancer has been attributed to the Mediterranean diet or eating pattern. One of the reasons is that it consumes more healthy fats from sources like oily fish (salmon, tuna, trout, sardines, and anchovies), extra virgin olive oil, and avocado nuts and seeds.
- Maintaining or achieving a healthy weight is important.
There is a correlation between high-energy, high-fat diets and obesity, which is thought to raise the risk of certain malignancies.
- Stay away from ultra-processed foods.
These meals are generally high in refined carbohydrates and processed fats like margarines or seed oils and provide little to no nutrients.
Processed morning cereals, packaged snack meals, biscuits, and cakes are examples of foods that are far from their natural state.
5 Stay away from processed meat.
They've been linked to an increased risk of bowel cancer.
Hot dogs, ham, bacon, certain sausages, and burgers are among them.
- Limit your consumption of red meat.
There's also evidence that eating too much red meat raises your risk of bowel cancer.
Beef, veal, lamb, pork, and kangaroo are examples of red meat.
Limit yourself to 700g raw (or 500g cooked) red meat per week.
Avoid overcooking and charring meat because this releases chemicals that can raise the risk of cancer.