How to eat and live so cancer doesn't find you

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

Experts at Parkway Cancer Centre Singapore affirm that so far science has not found a way to completely prevent cancer, but basically people can change their lifestyle and diet to reduce the risk of disease, especially cancer.

Eating healthy and maintaining exercise to keep body fat at a safe level will help reduce the risk of disease and cancer. Illustration photo: Menshealth.

The World Cancer Research Fund and the American Institute for Cancer Research have reviewed thousands of studies on cancer and have shown that there are many factors that cause cancer, and conversely, there are many factors that help prevent cancer from forming or recurring. From there, experts have summarized the principles for healthy living and avoiding cancer as follows:

- Keep body fat as low as possible within a normal weight range.

- Maintain physical activity as part of your daily life.

- Reduce sugar intake.

- Eat mainly foods of natural originplants

- Limit red meat and processed meat.

- Don't drink too much alcohol. Men should not drink more than two drinks a day and women should not drink more than one.

- Limit salt intake. Use less salted foods, avoid smoked meats, and avoid moldy grains and beans.

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

Researchers confirm kNo single "superfood" can prevent cancer. Instead, a balanced diet and daily physical activity are the best ways to keep the disease away. It's best not to useProcessed foods such as ham, bacon, and sausages are often added with nitrate and nitrite salts. The smoking and drying process can produce N-nitroso, a compoundcarcinogen

Be more mindful of how you prepare food. For example, avoid cooking meat at high temperatures, such as deep frying. Grilling or roasting meat or seafood directly over an open flame can form carcinogens. Avoid eating moldy foods becausetoxins in many varietiesseeds likeCereals and peanuts may contain aflatoxins and fumonisins, which are inflammatory and carcinogenic.

Try to use fresh and natural ingredients when cooking. For example, choose fresh fish or chicken instead of chicken nuggets or meat patties, as these foods are considered processed foods that contain preservatives or additives.

Many people tend to eat frozen processed foods because they are convenient. To curb this bad habit, you should try to plan ahead what you will cook for the day. This way, you will know what ingredients need to be defrosted and ready to cook when you get home. In fact, people who do not plan tend to eat processed foods.

Research shows that drinking alcohol increases the risk of head and neck, esophageal, colorectal, and breast cancers.This drink produces reactive oxygen species that can damage DNA, proteins, and lipids or fats through oxidation. It also impairs the ability to break down and absorb many nutrients linked to cancer risk.

Alcohol is also known to increase estrogen levels, a hormone that increases the risk of breast cancer.In addition, alcohol can also contain many carcinogens such as nitrosamines, asbestos fibers, phenols and hydrocarbons that affect conception and reproduction.

According to VNE