Many people believe that cancer is genetic and nothing can be done to avoid it. However, recent studies have shown that about 33 percent of the cases could have been prevented. The fact is that you can change your lifestyle in such a way that it can help you to lead an anti-cancer life. There are many things that you can do to prevent cancer. Given below is the A-Z of cancer-preventing steps to help you lead a healthy life.
A – Avoid carcinogens
Though genetics cannot be controlled, you certainly can avoid all the known carcinogens that are responsible for the disease. They are found in various chemicals substances.
B – Be lean
Overweight and obesity are responsible for various health problems. So try to reduce your weight, without being underweight. Maintain correct body weight to get rid of all troubles.
C – Cook with herbs
Include a lot of herbs in your cooking processes because most of them are known to possess medicinal properties. They are also rich in antioxidants that can reduce the cancer-causing compounds. Include herbs like thyme, rosemary, oregano, marjoram, basil, sage etc.
D – Diet conscious
Diet consciousness is very important because you can control your health to a great extent if you know what you eat. The best kind of foods that are best for preventing cancer is plant-based foods. So include a lot of fruits, vegetables and whole grains.
E – Eat less processed foods
When you eat less processed foods they are less mixed or cooked with other substances. Cooking and processing can even strip them of their nutrients. Similarly, adding preservatives and other kinds of flavoring agents can be dangerous to your body.
F – Fiber intake is essential
High fiber diets are known to prevent the risk of cancer. Such foods can easily remove the carcinogens from the body. So there will be less exposure of the body to the cancer causing pathogens. The fiber also helps to bind the carcinogens and keep them away from the intestine.
G – Glass is better
Storage containers made of glass is always considered to be better. Avoid plastic containers, especially when you need to store your food items. Plastic containers are known to leak toxic substances into the items stored inside.
H – High antioxidant diet
Diets that are rich in antioxidants are known for their ability to reduce the risk of cancer. According to scientific evidence, vitamin C, beta carotene and vitamin E lower the risk of the disease, especially colorectal cancer. Natural antioxidants are found in most of the fruits and vegetables.
I – Inorganic foods can be dangerous
Most of the food materials that are manufactured or grown inorganically using chemicals fertilizers may be harmful to your body. Various chemical components can get into your body through the foods you eat. Some of them are even known to be carcinogenic.
J – Join health classes
If you are overweight or obese, it is a good idea to join health classes so that you will be able to do exercises regularly and reduce your body weight. Appropriate body weight is one of the basic necessities for having a healthy and disease free body. Walking is also good for improving physical activity.
K – Keep sugar intake minimum
Avoid eating sugary foods, drinks and high energy foods. They are known to blow up your calorie levels. In order to satisfy your sweet tooth, try to consume a lot of sweet fruits.
L – Limit consumption of salty foods
Consuming more than the recommended amounts of salt daily can be dangerous. Similarly, avoid taking foods that are processed with sodium. The recommended amount is 2,400 milligrams a day for adults.
M – Makeup with care
Women cannot go without makeup. However, you need to be very careful while using the cosmetics because they may contain harmful chemicals that can increase the risk of cancer. Avoid products that contain components such as parabens, formaldehyde, phthalates etc. Mineral oil is also known to increase the risk of cancer.
N – No to red meat
People who eat a lot of red meat have increased risk of colon cancer. So, try to shift this habit and choose other varieties such as sea foods or simply vegetable dishes. Limit the red meat intake to about 18 ounces or less per week. Instead, you can eat chicken.
O – Oils are beneficial
Oils that contain omega-3 fatty acids have anti-cancer properties. The fatty acids found in flax seeds and fish oil help to produce the cancer fighting phytochemicals. Cold water fish varieties such as tuna and salmon are rich sources of omega-3 fatty acids.
P – Pesticides are dangerous
Most of the homeowners have some kind of pesticide in their homes. They may be used for destroying the insects in the garden or killing other pests around. Try to avoid using these because they can increase the risk of cancer. Use the fertilizers with care and avoid children playing in the areas where they are used.
Q – Quick changes you can make
Use olive oil instead of the vegetable oil you use for cooking. Another great oil is canola oil, which is good for baking as well. When trimming chicken, avoid the fat. Add a lot of nuts and seeds also to your diet.
R – Reduce the consumption of alcohol
Alcohol consumption increases the risk of cancer. The drink that is mostly linked to colon cancer is beer. It contains nitrosamines that are considered to be carcinogenic. It gets activated when it enters the intestine. In some varieties of coffee, tea and red wine, some amounts of tannin are also found. Tannin is also a carcinogen.
S – Super foods promote good health
There are numerous super foods that are known to promote the health of the body and reduce the risk of cancer. The foods are onions, garlic, cabbage, broccoli, cauliflower, berries, sprouts, barley grass and wheat grass. Foods such as chlorella, spirulina, cat’s claw and raw broccoli juice have dramatic effect in preventing cancer.
T – Two common air polluters
Two most common air polluters that may be present in your home are benzene and formaldehyde. These are usually found in products like particle board, pressed wood, air fresheners, paint strippers, wood stains etc. Try to limit the usage of these items to reduce the risk of cancer.
U – Use less of supplements
Supplements may be useful in certain cases. However, eating supplements for avoiding cancer has not yet been proved scientifically. So avoid using supplements for protecting you from cancer.
V – Verify the ingredients
When you go shopping, purchase only products that contain healthy and allergy free ingredients. Check the label and find out if they are processed or have preservatives. They can be harmful to your body.
W – Water is life
Drink a lot of water. Water helps in getting rid of all the toxins from your body. It also keeps you hydrated. Water stimulates your immune system and circulates the nutrients to all parts of the body.
Y – Yoga for health
Yoga is one of the best ways to keep your body energetic and healthy. It also helps you to relieve stress and get relaxed. Various postures of yoga are beneficial for increasing the overall health of your body.
Z – Zen garden is beneficial
If you are looking for peace and tranquility, a zen garden in your home is a good idea. It helps you to get relief from stress as well. Stress can cause inflammation and weaken your immune system that increase the risk of cancer.