ALTHOUGH genetics is one of the main factors for our risk of developing cancer, there is no denying that lifestyle, diet and physical activity weigh heavily in the equation as well. Being obese, sedentary and eating a poor diet are lifestyle choices we can change for the better.
When a busy schedule takes over, our wellbeing inevitably falls in priority. Left unchecked, that hectic lifestyle can make us become a walking time bomb for cancer. I’d like to share small but key lifestyle changes you can initiate to strike a balance, so the odds of preventing it are in your favour.
CHOOSE HEALTHIER COOKING METHODS WHEN YOU EAT OUT
Choose foods that are not deep-fried and cooked with less oil. I would suggest soups and dishes that are steamed, braised, poached, roasted or broiled. Consider having more home-cooked meals whenever you can. With some planning, making simple meals and storing them in the fridge is actually much easier than you think!
BE MINDFUL OF YOUR MEATS
Preservatives such as sodium nitrite are added to processed meats to prevent growth of germs. Some meats are smoked to add to the flavour. Studies show that eating large amounts of processed meats increases the risk of colorectal cancer, due to the use of nitrites as additives. Limit your intake of these meats. Be mindful not to expose your children to too much of these kinds of processed meats too. It’s never too early to steer young kids towards healthier food choices.
Alternate your types of meats instead of only eating fatty types of meat. A diet that is high in fat, particularly saturated fat found in fatty cuts of meat, increases your risk for certain types of cancers. Go for moderate portions of leaner protein choices such as fish, poultry or eggs. Some days, why not go meatless and have beans as your protein instead?
Always choose lean cuts of meat to keep your fat intake in check. Trim off any visible fat and skin.
Most minced meat is made with fatty cuts of meat, or with chicken skin added to it. For a leaner mince, get your butcher to grind the lean cuts of meat for you. This way you get to cut down on the fat content in regular minced meat.
Keep your meat portions moderate.†Use your palm as a visual gauge for one serving of lean meat or fish. An average adult only needs two to three palm-sized servings of meat in a day.
EAT MORE PLANT BASED FOODS
Plant-based foods such as whole grains, beans, nuts, seeds, vegetables and fruit are rich in fibre and antioxidants that are good nutrients for cancer prevention.
Have vegetables and fruit at every meal. This is what I usually do. If you are making a sandwich, add some sliced cucumber or tomatoes. If you are having oatmeal, add fruit, nuts and seeds.
Blend together vegetables and fruit when making your juices or smoothies to make them extra nutritious!
Choose whole grains instead of refined grains. Whole grains are higher in fibre and nutrients as they are retained with all the components that make up the whole grain. In refined grains, much of the components of the wholegrain are discarded. This reduces the good cancer-prevention nutrients.
Be adventurous and look for recipes where you can use whole grains in your cooking. Or when dining out, look for dishes that contain whole grains. In short, try something new - you never know, you may just love it and these dishes will become your new favourites!
Eating whole foods and produce is certainly much better than trying to get the nutritional equivalent of it from supplements to prevent cancers. The reason for this is that there are many other compounds in real foods that contribute to your overall health — the complete essence of which no supplement can truly capture.
IMBIBE RESPONSIBLY
According to the American Cancer Society, alcohol is linked to cancers of the mouth, throat, voice box, oesophagus, liver, colon, rectum, breast and pancreas.
If you are a smoker as well, take note as researchers warn that tobacco interacts with alcohol to increase your risk for cancers even more then if you were to indulge in either drinking or smoking alone. Even if you don’t smoke, being exposed to second-hand smoke can be just as bad.
The rule of thumb on alcohol is no more than two drinks per day for men or one drink a day for women. A 12 ounce (355ml) beer, one glass of wine or one shot of liquor is considered one drink. I am often asked by clients which type of alcoholic drink is better to have. Truth is, when it comes to cancer risk, it is the total amount of alcohol you drink, and not the type of alcohol that is the key consideration.
EXERCISE REGULARLY
Being active and moving more means you get to strengthen your body and also keep your weight healthy. Studies show that keeping your weight in a healthy range lessens your risk for cancer.
Decrease your time spent in front of a “screen” which includes the television, computers and your smartphone. We always impose this rule on our children, but we should evaluate how long we adults do it too! Sitting in front of a “screen” means less time to move around.
Find activities you enjoy be it quiet walks or joining others for games. If you enjoy the activity, you’re more likely to stick with it.
Aim for a total of 150 minutes of physical activity per week. However, you want to space out your timing for the week; the key here is being consistent and to remember that any kind of movement is better than none.
**Indra Balaratnam is a consultant dietitian who believes in simple, practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com**