October 15, 2023
by Kimberly Deaño
Do you consider yourself healthy? Do you consider yourself skinny? Chubby? Have you tried dieting or skipping meals just to make yourself sexy, whether you are a boy or a girl?
Each of us has our own lifestyle, dietary habits, and also cravings. These factors influence our overall health and how they impact several areas of our body, as well as our mental and emotional health. However, we should also be careful with what we eat – in a way that it does not exceed to what we can intake and how often we eat those foods, especially junk foods and other processed foods such as canned goods and instant meals.
As research suggests, certain dietary habits may influence the risk of developing cancer. Cancer is a group of diseases characterized by the uncontrolled growth and spread of abnormal cells in the body. A balanced and healthy diet, rich in fruits, vegetables, whole grains, and lean proteins, is generally recommended for overall well-being and cancer prevention. Some specific dietary considerations include the following:
- Fruits and Vegetables. Most of these are rich in antioxidants, vitamins, and minerals which may help our body protect cells from damage. We have a spectrum of nutrients coming from these which also have a variety of colors and their own unique tastes.
- Whole Grains. Brown rice, quinoa, and whole wheat provides fiber, vitamins, and minerals as well. These types of foods are high in fiber to which is associated with a lower risk of certain cancers.
- Lean Proteins. We are rich in resources of protein such as fish, poultry, lean meats, and plant-based options like beans and legumes. Red and processed meats have been linked to an increased risk of certain cancers, but also other illnesses so doctors are adamant to stop or at least limit their intake.
- Healthy Fats. Not all fats are bad, and cannot be found in all types of meats. There are certain fats such as olive oil, avocados, and nuts. Omega-3 fatty acids are also considered healthy fats which can be found in fatty fish like salmon and may have protective effects.
- Limit Processed Foods and Sugars. Eating some of these may not risk you from cancer or other diseases, however, high consumption of processed foods like canned goods, instant noodles, sugary beverages, and other added sugars has been associated with an increased risk of cancer. Opt for whole, unprocessed foods whenever possible, and if not prevented, at least take in lower amounts and not often.
- Moderate Alcohol Consumption. Excessive alcohol intake has been linked to an increased risk of certain cancers, such as liver cancer. It is always advisable to limit alcohol consumption and follow guidelines for moderate drinking. It does not only prevent the risk for cancer but also for responsible drinking.
- Stay Hydrated. Drinking plenty of water is essential for overall health and may also contribute to cancer prevention. Water cleanses our system and helps our liver, especially when we are taking medicines and foods containing high iodine or sugar.
- Maintain a Healthy Weight. Obesity is a known risk factor for several types of cancer. Adopting a balanced diet and engaging in regular physical activity can help maintain a healthy weight. We can exercise, or execute a simple jogging or walking for a period of 10 minutes already helps the body keep its movements. It cannot only help the body be active, but it also helps our muscles and joints prevent early deterioration.
The mentioned above are just a few methods to prevent cancers, and certain diseases, and help prevent illnesses. It’s important to note that individual responses to diet can vary, and genetic factors also play a role in cancer risk. Additionally, lifestyle factors such as avoiding tobacco and getting regular exercise are crucial for overall health and cancer prevention. We should also keep in mind to take everything in moderation, as too little or too much can make us prone to certain illnesses, not only cancers. While we cannot always adhere to a perfectly balanced diet, we can always try to or at least give ourselves some love and care like how we treat the people we care about.