Preventing Cancer and Disease Through Diet:
In accordance with Breast Cancer Month being in October, this blog post is dedicated to ways to prevent and reduce the risk of cancer. According to the World Health Organization (WHO), a 30-40% cancer burden can be attributed to lifestyle risk factors such as tobacco smoking, alcohol consumption, a diet low in fruits and vegetables, overweight and obesity, and lack of physical activity. Although certain factors such as genetics and family history play a role, there are many modifiable lifestyle factors that can help reduce the risk of cancer.
Choosing Whole Grains
Choose whole grains such as brown rice, barley, quinoa, oatmeal, and wheat. Limit refined or simple carbohydrates such as white bread, pasta, and white flour which can cause spikes in blood sugar. Whole grains contain good sources of fiber which can help with fullness, weight control, lowering cholesterol, and bowel management.
Choosing Healthy Fats
Adding more unsaturated fats such as fish, olive oil, nuts, avocados, and salmon can decrease inflammation, improve cholesterol, and overall decrease disease risk. Limit saturated fats such as full fat dairy, red meats, and butter. Saturated fats should be no more than 10% of total daily calories.
Incorporating Fruits and Vegetables
Fruits and vegetables help protect against cancer, diabetes, and heart disease. They contain many important vitamins, minerals, and antioxidants. Antioxidants help boost the immune system and protect against cancer cells. They are most abundant in fruits and vegetables. Try to incorporate around 4-5 servings of fruits and vegetables a day- creating a colorful plate. The more color, the better!
Choosing lean protein
Choose lean protein such as boneless skinless chicken breast, lean beef, eggs, white fish, and legumes. Lean protein helps to reduce the risk of chronic disease. Limit your consumption of red meats to no more than 18 oz. per week. Limit consumption of processed meats such as hot dogs, bacon, and deli meats which can increase the risk of cancer.
Maintain a Healthy Weight and Engage in Physical Activity
Maintaining a healthy weight can decrease the risk of many diseases and cancers. Eating a healthful diet and engaging in physical activity can help with weight control. Aim to get at least 150 min. of moderate intensity exercise a week. This may seem overwhelming, but it is only 30 minutes per day, 5 times a week. This 30 min. can even be split up if needed to short 10 min. exercises. The goal is to just get at least 30 min. of exercise a day, which may look different for everyone! This can include brisk walking, cycling, and dancing.
About the Author
AUTHOR
Hailey Wisor
TITLE
Dietetic Intern and Graduate Student at Illinois State University
BIO
Hailey Wisor is a current dietetic intern and graduate student at Illinois State University. She will graduate with her master’s degree in nutrition in December 2024 and then shortly after become a Registered Dietitian. Her interest is currently in clinical nutrition, and she hopes to work inpatient in a hospital setting. In her free time, she enjoys cooking, hiking, listening to music, traveling, and spending time with her family and friends.