10 Essential Habits that Can Save You from Cancer

Rebecca Lewis October 01, 2013

Cancer is one of the most fearsome diseases. According to the charity Cancer UK, one in three people in UK will be diagnosed of this deadly disease at some point in their lifetime, based on the current incidence rates. Furthermore, the rate of cancer in the country is projected to increase by 6 per cent from 2012 to 2030.

Whilst some cancers develop due to genetic issues, more than a third of the most common cancers can be prevented. But to reduce the risk of cancer, one requires major lifestyle changes. According to a paper published in the journal Pharmaceutical Research, the contribution of genetic factors and environmental factors towards cancer risk is 5–10 per cent and 90–95 per cent, respectively.

Here are 10 habits that can significantly cut your risk of developing cancer:

1. Drink clean water without excessive chlorine or chemicals. Whilst chlorine makes water safe for human consumption, this chemical also destroys the good bacteria in your gut, reducing your immunity against various diseases. Try using a filter on your kitchen faucet that reduces chlorine and other impurities.

2. Eat raw fruits and vegetables. Try to eat at least one raw fruit or vegetable per day, and enjoy a glass of green juice once or twice a week. In their raw form, fruits and vegetables contain high levels of essential nutrients, amino acids and antioxidants that increase your immunity, detoxify your body, reduce inflammation, and repair damaged cells.

3. Get your 5-7 daily portions of fruits and vegetables. Choose organic whenever possible, and observe variations. The more colourful, the better.

4. Consume prebiotics and probiotics. Have you heard of the saying “you are just as healthy as your gut”? Many people often forget or ignore the importance of a healthy gut. However, it plays a major role in the reduction of cancer risk. When there are not enough good bacteria in your stomach, it will be easy for the disease-causing bacteria to proliferate and cause severe damage on your cells and tissues, which later on could lead to cancer. You can get prebiotics from consuming barley, whole wheat, whey protein, onion, garlic, artichokes and banana, and you can get probiotics from yoghurt, fermented foods like kefir and Korean kimchi. Probiotics supplements are also available in health stores.

5. Minimise your sugar consumption. Many experts blame excessive sugar intake for many cases of cancer. Basically, sugar lowers your immunity and makes you at risk of inflammation. In collaboration with Singaporean researchers, scientists from the University of Copenhagen discovered that sugar molecules called truncated O-glycans aid the growth of malignant cancer cells.

6. Engage in regular exercise. At least 30 minutes of physical workout daily (or at least 2 ½ hours a week) can reduce your risk of many forms of cancer. You don’t need to go to the gym or train for a marathon. Brisk walking, dancing, gardening, cycling and jogging are great ways to be active.

7. Don’t overeat. Obesity is the leading risk factor for cancer, next to smoking. Too much fat in the body encourages growth of tumours. Consider practising mindful eating – a technique in which you pay full attention on your food, away from any distractions like your mobile phone, TV, etc. By savouring the smell, taste, appearance and texture of the food, you will find it more satiating even if you ate less.

8. Reduce your consumption of red meat. Cooking meat at high temperatures can lead to the formation of cancer-causing compounds called heterocyclic amines (HAs). Eat red meat less often and consider marinating it first before cooking. According to the researchers at University of Porto in Portugal, marinating steak in red wine or beer for at least six hours before frying or cooking could cut the two types of HA compounds by almost 90 per cent. Add your favourite herbs and spices for more flavour and health benefits.

9. Choose whole foods. Consuming high levels of plain carbohydrates can also raise your risk of inflammation. A study by Denmark researchers suggests that a diet low in glycemic index, low in cereals and potatoes, and high in fruits and dairy is linked to improved lipid metabolism and insulin sensitivity, and lower inflammation. Instead of white rice, bread and pastries, choose their wholegrain counterparts. These foods are rich in fibre and antioxidants that promote a healthy gut.

10. Stay away from toxic places. Polluted environments can lead to the development of malignancies like lung cancer, mesothelioma, throat cancer, and leukaemia.

Which of these healthy habits do you incorporate in your daily life? Can you give more tips to cut the risk of cancer? Feel free to post a comment below.

Source: http://www.psychologytoday.com/blog/nourish/201102/world-cancer-day-2011-cancer-can-be-prevented