8 Tips to reduce your cancer risk

There is too much information about the impact of nutrition on cancer that it can be confusing to know what to do to improve your nutritional status and help reduce the risk of recurrence.

1. Maintain a healthy weight: Keep your weight as low as you can within a healthy range throughout life and shoot for a body mass index between 18.5 and 24.9.
2. Be physically active: Limit your sedentary habits and participate in daily physical activity. An average week should include at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity. Examples of moderate activity include a brisk walk, a doubles’ tennis match, or heavy cleaning. Vigorous activities include hiking, playing soccer or running faster than six miles per hour.
3. Eat whole grains, vegetables, fruits and beans: Consume a diet that provides at least 30 grams of fiber from food daily, as well at least five servings of plant foods, which include a variety of non-starchy vegetables and fruits. Incorporate whole grains, non-starchy vegetables, fruit and legumes such as beans and lentils in most meals. And, if you eat starchy roots and tubers as staple foods, make sure you’re also getting non-starchy vegetables, fruit and legumes regularly, too.
4. Limit processed foods that are high in fat, starches or sugars: Fast food and other processed foods pre-prepared dishes, snacks, baked goods, desserts and candy — are often high in fat, starches or sugars. Limiting these foods helps you control your calorie intake and maintain a healthy weight.
5. Limit red and processed meats: If you eat red meat, limit consumption to no more than about three portions per week – about 12 to 18 ounces cooked weight. Consume very little, if any, processed meat.
6. Limit sugar-sweetened drinks: Do not consume sugar-sweetened drinks including soda and sweetened iced tea.
7. Limit alcohol consumption: For cancer prevention, it’s best not to drink alcohol.
8. Don’t rely on supplements: For most people, consuming the right foods and drinks is more likely to protect against cancer than dietary supplements. Be sure to discuss your use of supplements with your medical team.

For more info- https://www.amrihospitals.in/