How to eat and live to reduce the risk of cancer?

Keeping body fat index as low as possible, maintaining physical activity as part of daily life and eating less sugar... help you reduce the risk of cancer.

Experts from Parkway Cancer Center in Singapore claim that science has not found a way to prevent cancer thoroughly, but basically people can change their lifestyle and diet to reduce the risk of disease, especially cancer. 

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Eating healthily and maintaining exercise keeps the body's fat level at a safe level that will reduce the risk of illness and cancer. 

The World Cancer Research Fund and the American Institute for Cancer Research have reviewed thousands of cancer studies and have shown that there are many factors that cause cancer. On contrast, there are many factors that help prevent cancer from forming or occurring again periodically. Since then, the experts have formulated the principles for staying healthy and staying away from cancer as follows: 

- Keeping your body fat as low as possible in normal weight. 

- Maintaining physical activity as part of everyday life. 

- Reducing of sugar intake and fast foods. 

- Mainly eating foods of plant origin. 

- Limiting red meat and processed meats. 

- Not using alcohol. Men should not drink more than 2 glasses a day and women should not drink more than one drink. 

- Limiting salt intake. Use less salty food, do not eat fumes and avoid molded grains and legumes. 

- Nutritional needs should be met by fresh food rather than functional foods. 

Researchers claim no type of "super food" can prevent cancer. Instead, harmonizing foods and maintaining physical activity each day is the best way to stay away from disease. It is best not to use processed foods such as ham, bacon or sausage. These foods are usually added with nitrate and nitrite. The process of smoking and drying can produce N-nitroso, a compound that causes cancer. 

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Pay more attention to how you prepare food. For example, avoid cooking meat at high temperatures such as deep-frying oil. Grilling or roasting meat and seafood directly on fire can form carcinogens. Do not eat moldy foods because the toxins in many types of grains such as grains and peanuts (peanuts) may contain aflatoxin, fumonisin are inflammatory and cancer substances. 

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Try to use fresh and natural ingredients for cooking. For example, choose fresh fish or chicken instead of canned food, as these foods are considered pre-packaged products containing preservatives or additives.  

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Many people tend to use cold processed food because of convenience. To limit this bad habit, you should try to plan ahead what to cook in the day. In this way, you know what ingredients to defrost and ready to cook when you get home. In fact, unplanned people tend to use processed foods. 

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Many studies show that drinking alcohol increases the risk of head, neck, esophagus, colorectal and breast cancers. This drink produces reactive oxygen that can damage DNA, protein and lipids, or fat during oxidation. It also undermines the ability to break down and absorb many of the nutrients associated with cancer risk. 

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By: Oralie Smith

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