Some health risk factors, including environment and genetics, are out of our control. The good news, however, is there are also factors that are within our power to change: our diet and lifestyle. Limiting alcohol, avoiding smoking, obtaining a healthy weight, following a diet, and doing regular exercise are keys that help prevent the big C.
Research associates health risks with what we eat and don’t eat. For instance, eating vegetables and fruits can lower our risk for the big C. On the contrary, eating processed meat frequently can increase our risk for the disease.
If you’re looking for natural ways to prevent the big C and help avoid hefty medical insurance, read the tips below.
1.Lower your risk with antioxidants
Antioxidants help protect against the big C and help boost your immune system. Eating vegetables containing carotenoids like Brussels sprouts, carrots, and squash can also help prevent your risk for lung, pharynx, and larynx diseases. Whereas foods rich in lycopene, such as guava, tomatoes, and watermelon, can lower the risk of prostate disease. Eating oranges, dark leafy greens, peas, bell peppers, berries, and other foods high in vitamin C also prevents esophageal diseases. Now that you’ve learned this, why don’t you head to the nearest grocery and purchase these superfoods with your credit cards?
2. Fill up on fiber
Fiber, also called bulk or roughage, is found in vegetables, fruit, and whole grains. This type of food plays a key role in making your digestive system healthy and clean. Fibers help keep toxic compounds on the move through your digestive tract before they can cause harm. Consuming a diet high in fiber can also help prevent the big C and other common digestive system diseases.
3.Cut down on sugar and refined carbs
Eating refined carbs that can cause spikes in blood sugar has been linked to an 88% higher chance of the big C, as well as other health problems.
Instead of sweetened cereals, sugary soft drinks, pasta, white bread, and processed foods like pizza, go for unrefined whole grains instead. Consuming brown rice, barley, whole-wheat or multigrain bread, bran cereal, oatmeal, quinoa, and non-starchy vegetables could lower your risk for the big C to a huge degree. It can also help you reach a healthy weight.
4.Go for healthy fats
Trans fat and saturated fat can increase your risk for the big C. These types of fat can be found in processed and fried foods such as fried chicken, French fries, hard taco shells, crackers, pizza dough, dairy, and red meat.
Healthy types of fat, also called unsaturated fat, may actually protect against the big C. Foods such as nuts, avocados, olive oil, and fish could help gas up your well-being. Omega-3 fatty acids found in flaxseeds, tuna, and salmon can support brain and heart health and fight inflammation.
5.Limit processed and red meat
As we’ve said earlier, processed food and red meat can increase your risk for the big C. Studies show that eating these foods for about 50 grams (2 oz.) a day increases your risk for colorectal disease by 20%.
Limit your intake of sausages, bacon, salami, pepperoni, and hotdogs, and instead, seek out other protein sources, including eggs, nuts, soy, fish, and chicken. You could also check out some online classes for healthy recipes containing protein-rich foods.
6.Cut down on carcinogens
Carcinogens are food substances that cause the big C. They can form during the preserving process or cooking, mostly in relation to meat. Examples of carcinogen-rich foods are dried, cured, and preserved meats, such as beef jerky, sausage, bacon, smoked foods, burned or charred meats, and foods that have become moldy.
Reduce your exposure to carcinogens by avoiding these types of foods and by changing the way you cook. For instance, opt for healthier cooking methods such as boiling, steaming, and baking instead of sautéing, deep-frying, or pan-frying.
Indeed, a healthy diet is always the best investment you could ever have in preventing the big C and other serious health diseases.
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