5 Simple Ways to Reduce Your Cancer Risk
Cancer is an ugly killer, but sometimes, small changes in diet and lifestyle can force it to beat a retreat. Adopt these five habits to reduce your cancer risk.
Exercise for 30 minutes a day. This will reduce your cancer risk by keeping your weight in check. According to the National Cancer Institute, obesity is associated with increased risks of cancers in the esophagus, breast (postmenopausal), endometrium (the lining of the uterus), colon and rectum, kidney, pancreas, thyroid, gallbladder, and possibly other cancer types.
Follow the ¾ plant, ¼ protein rule. Three-fourths of your plate should contain whole grains, fresh fruits and vegetables, while the rest can have animal proteins. According to Stanford’s Cancer Institute, research is discovering that the regular intake of fruits, vegetables, and cereal grains can inhibit the growth of cancer in the oral cavity, larynx, esophagus, stomach, colon, lung, prostate and rectum.
Steam, don‘t microwave. Vegetables with powerful antioxidants and flavonoids, such as broccoli, can lose some of their nutrients when microwaved. Steaming, on the other hand, helps retain their natural color and maintains their cancer-fighting superfood status.
Ditch the cigs. Did you know up to 30 percent of all cancers are related to smoking? The good news is that your cancer risk starts to plummet almost as soon as you reduce or give up smoking! If you need more convincing, simply read up the American Cancer Society’s tobacco-related cancer fact sheet.
Limit your drinking to just one 5-ounce glass of wine, or one beer a day. For men, the recommended limit is up to two glasses a day. Those who drink more are at a higher risk for cancers of the head and neck, breast, throat, mouth and colon. That’s because alcohol contains carcinogenic compounds that are introduced during fermentation and production.