Cancer Fighting Nutrition

Written by Beth Funari Sims Cert. Personal Trainer Prescription Fitness

Cancer is undoubtedly scary. While genes play a significant role, lifestyle factors including diet can have a powerful effect on your risk.

How much you move also plays a part in cancer prevention.  The American Institute for Cancer recommends 30 minutes of physical activity daily. They also advise keeping body mass index healthy, and aiming to be on the lower end of the BMI spectrum.

What you do – and don’t put in your body – can lower your risk of developing certain cancers.

So, what nutritional choices specifically can lessen an individual’s chances?

Choose the right kind of fat.  Lean protein in moderation is your best bet. Some studies show a link between colon cancer, and eating substantial amounts of red meat. Processed meat such as ham, bacon and hot dogs are particularly hazardous.

Limit calorie-dense, nutritionally void foods. These foods tend to cause weight gain, and generally poor health. Foods that don’t come from the earth – like candy, soda, salty packaged crackers and chips, and baked goods should be limited. Foods lacking vitamins, minerals and key antioxidants don’t do much good for our body. Instead crowd your plate with whole foods like nutrient-dense vegetables and fruits.

Choose organic. There’s a lot of debate on how important organic food is for our general health, as well as cancer prevention. Research in this area is still being developed. Nutritionally speaking an organic apple compared with a non-organically grown apple probably isn’t much different. However, it’s important to note that, conventionally grown foods contain a higher level of toxins such as pesticides, herbicides and hormones. Avoiding toxins can only be good for us, and cancer prevention.

Consume less sodium. Studies have shown that high salt intake can not only cause heart disease, but can also damage the lining of the stomach. This may increase risk of developing stomach cancer. Most processed foods contain high sodium – another reason to avoid them. Pay attention to labels, and your body will thank you.

Limit alcohol. Research suggests that alcohol can increase your risk of certain cancers, including cancer of the mouth, larynx, esophagus, liver, breast, rectum, and colon. Alcohol is considered even more risky when combined with smoking. Experts suggest limiting alcohol to no more than one drink daily for women, and two for men.

Following these guidelines is certainly not a guarantee, but could potentially lower cancer risk – and certainly won’t hurt.