1. Reduce Cancer Risk by Changing Your Lifestyle
Regardless of the healthy foods you consume, the absorption of their nutrients can be minimized and even halted by also eating fatty foods and foods high in sugar. The amount of alcohol you consume and your intake of tobacco can also adversely affect an otherwise healthy diet. By cutting back or entirely eliminating fatty foods or sweets and by limiting the amount of alcohol you drink to no more than one drink a day for women and two for men, you may reduce your risk of cancer.
2. Build an Anti-Cancer Meal Plan
Your diet should include foods from all five groups. You should find creative ways to eat five to nine servings of fruits and vegetables daily. Foods containing lycopene are known cancer fighters, as are foods rich in omega-3 fatty acids. Lean meats and fatty fishes are good sources of protein, iron and omega-3 fatty acids, and so are peanut butter, nuts and eggs. Consume whole grains and heart-healthy dairy products, such as milk, cheese and yogurt. Try to drink at least one-half of your body weight in ounces of water per day. For example, if you weigh 150 lb., try to drink 75 oz. of water each day.
Ensuring that your body receives the right amount of vitamins and minerals is easy when you choose a varied diet. If you like orange juice as a source of vitamin C, try a glass of tomato juice on occasion to get an added boost of cancer-fighting lycopene. When preparing a salad, add some diced nuts, fresh tomatoes, grated cheese, broccoli and canned tuna for a power-packed lunch that's high in lycopene, sulforaphane and omega-3 fatty acids.
3. Snack Away
Snacks stave off hunger pangs, provide quick sources of energy and keep your healthy diet on course. Plan ahead, and purchase or prepare snacks that are easily accessible at all hours of the day. When at home, keep a can of nuts close by to munch on while watching television. While at work, keep a desk drawer well stocked with protein bars or easy-to-eat fruits, such as bananas and apples. Try to eat five or six meals a day, and the best way to do that is to supplement your traditional breakfast, lunch and dinner meals with at least two or three healthy snacks.
4. Exercise for Better Health
Your anti-cancer diet should not be just about food. Living a sedentary life could lead to depression or anxiety. Exercising for as little as 30 minutes a day could have a dramatic effect on your overall health. Specifically, it can help you maintain a healthy diet. Physical exercise stimulates blood flow, increases endorphin levels and helps build muscles, which are natural fat fighters.
Once you begin to exercise regularly, your thought process toward food may change as well. This is an added benefit that can help you stay motivated. For example, for every sugary dessert you eat, consider how many jumping jacks you will have to perform to work off those calories. If you alter the way you think about food and what it will take to burn the calories consumed, that alone may help keep you focused on choosing the healthiest foods for your body.
