Dietary and lifestyle recommendation to prevent cancer

Malignant diseases are more and more common and they are the second cause of death in the world. Even when they don’t end with death they reduce the quality of life or cause some form of disability. Although there are many factors that influence the occurrence of this type of diseases, however, we should try to modify the factors that are in our hands. According to the American Institute of Cancer Research, the three most important factors contributing to these diseases are obesity, poor nutrition, and physical inactivity. Hereinafter, we will refer to some dietary recommendations and we will list some products that have proven effective in preventing and combating malignant diseases.

There is not one single food that can protect you or cure you of cancer, but scientists believe that with the right choice of food in a diet composed primarily of plant products, you can achieve the desired effect. Minerals, vitamins, and phytochemicals in plant food work together to provide protection against malignant changes. At the same time, the vegetables, fruits, whole grains, and legumes are not very caloric products, so they can protect us from weight gain (and obesity is the cornerstone of all diseases of the 21-st century and is directly related to certain types of cancer.)

Foods considered to offer protection from cancer are:

  • Legumes
  • Blueberries, raspberries, blackberries, cranberries …
  • Cauliflower, broccoli, cabbage, kale
  • Dark green leafy vegetables
  • Flax seed
  • Garlic
  • Grapes and grape juice
  • Green tea
  • Tomatoes
  • Whole grains

Since keeping your body weight normal is one of the most important steps you need to take to protect yourself from cancer, it’s logical that both cancer and obesity prevention strategies are very similar. So if we take measures to protect ourselves from one problem, we also protect ourselves from the other.

Three strategies for cancer prevention

1. Eat primarily plant foods that are not very caloric.

2. Be physically active.

3. Maintain your body mass at normal ranges.

Three strategies for weight reduction

1. Eat a large amount of vegetable food, which is not very caloric.

2. Be physically active. 3. Reduce the size of the portion (the amount of food you eat).

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