By Shweta Mahadik, Dietitian, Fortis Hospital, Kalyan
It is no secret that a healthy lifestyle can help reduce the risk of Cancer in many ways. Research shows that Cancer is link to lifestyle behaviours, including unhealthy eating patterns and a lack of physical activity. A healthy lifestyle can also help positively support treatment and recovery if you are diagnosed with it.
HERE IS WHAT YOU CAN DO BEAT CANCER:
- To help reduce your Cancer risk, include fruits and vegetables in our diet like Oranges, Berries, Pineapple, Sweet Lime, Lemon, Amla, Broccoli, Cabbage, Collard Greens, Kale, Cauliflower and Brussels Sprouts etc. Add whole-grain such as whole Wheat, Oats/Oatmeal, Rye, Barley, brown Rice, Millets, high-fibre foods, vegetables, and legumes (beans) to your plate
- Consume good amount of protein like cow’s milk and its products, legumes, pulses, whole grains, egg whites, poultry and fish
- Eat foods rich in Omega-3 Fatty Acids like fish, especially oily fish (Sardine, Mackerel, Tuna, Salmon, Herring, Trout), Almonds, Walnuts, and Flaxseeds. Prefer cooking methods like broiling, boiling, stewing, grilling, baking, roasting rather than frying
FOOD THAT IS ENERGY-RICH & IS A GREAT HEALER:
- Food rich in antioxidants: Antioxidantsprotect cells from damage caused by free radicals known as ‘unstable molecules’. Some of the examples of antioxidants include Beta-Carotene, Lycopene, Vitamins C, E, and A, etc.
- Omega 3 rich Foods: Omega-3 PUFAs present in nuts, oilseeds, Flaxseeds, Sesame seeds, Pumpkin seeds, Sunflower seeds, fish like Salmon, Tuna, and Herring etc., plays an essential role in cell signalling and in the cell structure & fluidity of membranes. They participate in the resolution of inflammation and have anti-inflammatory and antinociceptive effects
- Garlic: Some clinical studies found that regular consumption of Garlic in our diet helps with DNA repair, slow the growth of Cancer cells and decrease inflammation as Garlic is rich in Allicin i.e. soluble Allyl Sulphur compounds which is responsible for many Cancer-fighting properties. Several functional foods showed anti-cancer activity via scavenging free radicals e.g., Garlic, Broccoli, green tea, Soybean, Tomato, Carrot, Cabbage, Onion, Cauliflower, red Beets, Cranberries, Cocoa, Blackberry, Blueberry, red Grapes, Prunes and citrus fruits
- Bitter melon: Bitter melon is a widely consumed vegetable all over the world that comprises of several bioactive components such as Polyphenols, Flavonoids & Saponins, and has been reported to possess anti-Cancer potential
- Wheat Bran: Wheat Bran is abundant in a variety of healthy phytochemicals such as Phenolics, Flavonoids, Glucans and pigments and has been observed to evince noticeable anti-Cancer activity
THINGS TO AVOID:
- Avoid raw and undercooked meat
- Try to Avoid raw fish and shellfish
- Avoid raw and undercooked eggs
- One should avoid unpasteurized dairy items (like Milk, Cheese, and Eggnog), as well as unpasteurized Honey, juice, and Cider
- Avoid fresh and package foods that are past their “use by” and expiration dates
- Avoid leftovers older than 48hours. It is important to follow proper food storage and reheating guidelines if you plan to prepare food ahead of time or save leftovers
- Limit the intake of saturated fat and trans-fat foods such as bakery products, cakes, pastries, packaged foods, fried items, red meat, ghee, butter, dalda and margarine. Also restrict intake of egg yolk & shellfish which is high in cholesterol
- Limit the intake of oil to ½ kg per person per month. Prefer using blends of oil in weekly rotation as the content of PUFA, MUFA and SAFA varies in each oil
- Restrict intake of foods like pickle, papad, canned and preserved vegetables and fruits, dry fish, namkeen, readymade chutneys, tomato ketchup, ready-to-eat and ready-to-cook products
- Cut down on carbonated beverages and foods that contain added sugars (corn syrups, Sucrose, Glucose, Fructose, Maltrose, Dextrose, concentrated fruit juice, Honey)
- Avoid alcohol; avoid feasting and fasting
Apart for diet, it is important that Cancer patients maintain a healthy weight, increase physical activity, make healthy food choices, and stay happy in mind and body.
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