10 ways to change your food habits and prevent cancer! ​

Nobody exactly knows what causes cancer. However, when this deadly disease invades one’s body it slowly spreads through the system wrecking life and claiming it ultimately. Today, there are enough research to throw some light on its prevalence. Some studies suggests that a large percentage of cancer-related deaths, may be even the majority are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. We all know that food has an effect on our body. The right foods when consumed can boost immunity and overall well-being and can also reduce your risk of cancer to a great extent. Due to your ignorance you might end up eating foods that can fuel a cancerous growth within your system. However, if you change your diet and behaviour, you can minimize your risk of disease and possibly even stop cancer in its tracks. 
As per the American institute of Cancer the likelihood of prevention of certain cancers with a healthy diet (along with regular exercise) are given below:

Cancer Site	%
Endometrium (lining of the uterus)	70
Oesophagus	69
Mouth, pharynx and larynx	63
Stomach	47
Colorectum	50
Pancreas	19
Breast, female	38
Lung	36
Kidney	24
Gallbladder	21
Liver	15
Prostate	11

Here are 10 food guidelines to prevent cancer:
1. Eat more fresh produce: Focus more on plant based foods like fruits, vegetables, whole grains, nuts, pulses etc. Start your day with fruits and nuts. Have some whole grain cereal for breakfast. Make sure to have a big portion of salad with vegetables like lettuce, tomatoes, beetroot, cucumbers, etc pre-lunch and pre-dinner. Carry snacks like fruits, trail mixes (sunflower seeds, flaxseeds, almonds, walnuts etc), opt for sandwiches with multigrain breads and lot of veggies in it. Studies have shown that people who consumed less amount of fruits and vegetables were twice likely to suffer from cancer as compared to the ones who consumed adequate amounts of fruits and vegetables. Fruits in particular are said to be protective against cancer of esophagus, larynx and cancers related to the oral cavity. There are evidences to point out that high intake of fruits and vegetable have a protective effect from cancer of pancreas and stomach, colorectal and bladder, cervix, ovary and endometrium.
2. Increase your fiber intake: Fiber is the key component to prevent cancer. All plant based foods are rich in fiber which helps to keep your digestive system clean and healthy and push the cancer causing compounds out of the gut before they can harm you. You can add fiber to your diet by replacing white rice with brown rice, eating the fruits with skin, choosing popcorn over potato chips etc. Some studies also suggest that dietary intake of fiber is inversely associated with the risk of cancer.
3. Avoid processed foods: The more you eat food in its original form, the better protection it gives. For example instead of drinking orange juice, peel and eat the orange or prepare oatmeal porridge with raisins rather than having an oatmeal raisin cookie.
4. Cut down on red meat and whole fat milk: As research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. That is because meat and milk lack fiber, antioxidants and nutrients that have cancer protective properties and is high on saturated fat which is linked with increased risk of cancer. But you don’t need to eliminate meat completely.  A good visual reminder is to have 2/3^rd of your plate filled with plant foods and 1/3^rd of it with meat and dairy products. You can cut them down by cutting animal products to a palm-size, adding some salads or beans to it rather than using it as the main element. Choose fish or lean chicken as they are low on fat, avoid processed meats like sausages, salamis etc.Some studies also suggest that high consumption of processed meat can increase the risk of stomach cancer due to dietary nitrosamines present in them.
5. Choose your fats smartly. Saturated and trans fats are demons for health, so limit them. Saturated fats (bad fats) are found in butter, ghee, eggs, whole fat milk and red meats and trans fats are found in processed and junk foods like burgers, pizzas etc. On the other hand unsaturated fats (good fats) like MUFA and PUFA are found in oils that are liquid at room temperature eg: olive oil, ricebran oil, etc. The other sources of unsaturated fats are avocados, nuts like walnuts, almonds etc. Also, focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include fish like salmon, tuna, and flaxseeds. You can add them by eating fish once or twice a week, adding flaxseeds to your salad, avoiding fried foods, checking the label for bad fats. Studies have shown that diets hing in fats have been associated with high risk of colorectal cancers, with saturated fats being specifically implicated. While for breast cancer the total fat content in the body stands to a risk factor. Hence, it is better to cut down on fats.
6. Opt for cancer-fighting foods: You immune system needs to be strong to fight against cancer causing agents. You need to eat a variety of colourful foods with antioxidants (vitamin A, C, E and selenium) and phytochemicals that help strengthen immunity and fight diseases. Such foods are tomatoes, broccoli, dark green leafy vegetables, grapes, cranberry, carrots, cabbage, garlic, onions, grapefruits, blueberries, chilli peppers, jalapeno, soy products like tofu etc. Green tea is also antioxidant rich, so replace your black tea with three cups of green tea per day.
7. Drink plenty of water as it helps to eliminate toxins from the body and supply nutrients to the cancer cells which can kill and prevent them from multiplying. Avoid sugary drinks like colas, juices etc as they increase inflammation and cancer growth.
8. Preserve nutrients when you cook. Wash the vegetables and fruits with a brush to remove all pesticide residues. Eat raw as much as possible, this helps retain the nutrients. Steam the vegetables using very little water. Prevent over-heating of oil as it can become carcinogenic.
9. Adopt healthy cooking habits: Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling. Store oils in a cool dark place to prevent it from becoming rancid. Use microwave friendly containers of good quality to prevent plastic material interaction with food.
10. Avoid eating rancid foods: Avoid foods that look or smell mouldy, as they are likely to contain aflatoxin, a strong carcinogen. Nuts will stay fresh longer if kept in the refrigerator or freezer.