13 tips to help you reduce your risk
Recent research shows that up to 90% of cancers are caused by environmental factors, according to the Cancer Association of South Africa (CANSA). The World Cancer Research Fund says about that 40% of them could be prevented by lifestyle changes. You can make changes to your daily routine to make sure that you are not a target for cancer.
1 GET A DAILY DOSE OF ANTI-OXIDANTS
Anti-oxidants can prevent cancer. They are nutrients and enzymes that clean up the damaging effects of free radicals. Free radicals are chemicals that can attack your body’s tissue and cause cancer. Food rich in these anti-oxidants include carrots, tomatoes, spinach, peppers, and broccoli. Vitamin C is also an anti-oxidant, and it is found in oranges and naartjies. Eating a five portions of fresh fruits and vegetables a day is an important part of the anti-cancer lifestyle plan.
2 WATCH YOUR WEIGHT
Women who gain 9,5 to 13,5 kg after the age of 18 are 40% more likely to develop breast cancer than women who gain 2,5 kg or less according to research. This is because when a woman has more body fat, it increases her oestrogen levels. This increases her risk of developing cancer especially after menopause.
3 GET MOVING
4 GET MORE VITAMIN E IN YOUR DIET
Everybody needs vitamin E, which is another anti-oxidant. Foods rich in vitamin E include oats, green vegetables, egg yolks, nuts, seeds and lentils. Almonds are a good source of the anti-oxidant vitamin E. A single daily serving could cut your risk of bladder cancer by 40% according to a recent study. Other good sources of vitamin E are wheat germ, cabbage and sunflower seeds.
5 BOOST YOUR IODINE INTAKE
6 DRINK MORE GREEN TEA
Green tea contains phenols. These protect us against free radical damage, as do anti-oxidants. Green tea also gives you more energy as it does not contain caffeine, that can drain the body of its natural energy.
7 SOYA CAN DO YOUR BODY GOOD
Soya is a phyto-oestrogen (oestrogen that comes from the plant). A high level of human hormones, like oestrogen, can cause certain cancers, like breast cancer. When oestrogen attaches itself to breast tissue, it can increase cell division making cancer start. However, when soy phyto-oestrogen join breast tissue, they replace your own oestrogen. This stops it from causing further growth. More dense (thicker) breast tissue has been linked to greater risk of breast cancer. In China and Japan, where women eat more soya and oily fish, breast cancer has not been found in research.
MOVE TIP! Try using soy milk instead of cow milk, and substitute soya bean curd in your stir fries instead of oil.
8 GARLIC OFFERS PROTECTION
Garlic contains natural compound called allyl sulphur, which can block carcinogens (substances that causes cancer) from reaching their targets and destroy cancer cells. Allyl sulphur makes cancer cells harmless. Fresh garlic is always better than a tablet as it is always stronger. Try adding a tiny bulb of fresh garlic to your salads, vegetables dishes or stir fries. However, overdosing on garlic can give you side effects such as stomach cramps.
9 AVOID ARTIFICIAL SWEETNERS
That every day can of cooldrink might be very dangerous. Several studies have linked chemicals aspartame and saccharin found in artificial sweetners to tumors. But this link has been fully proved. Nevertheless, there are more healthy natural alternatives to cooldrinks such as fruit juice and water.
10 GO ORGANIC
Organic fruits and vegetables are grown without any man-made chemicals being used to kill pests ( which can cause cancer). Animals are reared so that their organic meats are produced without added hormones (which can boost oestrogen levels). These toxins can cause tumors over time. The nutritional content of organic foods is higher however organic foods are more expensive and are not found in every supermarket. If more retail shops supported organic food, then the cost would come down for the ordinary person.
11 STOP SMOKING
Smoking has been proven to cause lung cancer, as well as mouth, throat, oesophagus and bladder cancer. Stopping smoking reduces your risk of developing cancer soon after you stop – but the message is stop now!”
12 USE NATURAL CLEANING PRODUCTS
13 WATCH THAT REFILL!
Alcohol raises oestrogen levels, especially in post-menopausal women. This can start in normal breast cancer cells making them cancerous. Alcohol stops the positive effects of folic acids in your diet found in eggs, cheese and milk. “The war on cancer can be won if humans maintained a healthy body weight through balanced diet and exercise.
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The statements contained herein have not been evaluated by the FDA. The products discussed are not intended to diagnose, mitigate, treat, cure or prevent a specific disease or class of diseases. You should consult your family physician if you are experiencing a medical problem.