Cancer is the second leading cause of death after heart disease and is one of the most dreaded diseases in the world. Most people are terrified at the mere thought of cancer. Not many of us can escape knowing or loving someone who has suffered from this often-deadly disease. The sad reality is that almost 2 million people in the US were diagnosed with cancer last year, and over 500,000 people will die from it each year. The highest number of cancer deaths in women were from lung, breast, and colorectal. In men, it was lung, prostate, and colorectal.
The good news is many of these deaths can be prevented using natural prevention strategies. While there is no surefire way to prevent cancer, there are specific lifestyle changes and daily habits that can significantly reduce your risk and prevent you from becoming a statistic. In this blog, we’ll explore some of the most effective natural cancer prevention strategies that you can implement in your daily life. Maybe you’re doing some of these things, but is it enough? Are you consistent?
You can decide today to take full control of your health, and you will soon realize that you have power, and you can win.
What is Cancer?
Cancer is a systemic disease of abnormal cells growing uncontrolled in the body. If left unattended, these abnormal cells can turn into tumors and take over the healthy tissues and organs and become life-threatening. Cancer can invade any part of the body and can be caused by several factors, including family history, age, race, exposure to environmental toxins, and unhealthy lifestyle habits. Early detection and treatment are crucial for improving survival and recovery.
Importance of cancer prevention
Taking active steps to prevent cancer is vital. It can significantly reduce the risk of developing the disease and lead to early detection and treatment. When you start now to implement healthy lifestyle habits and make specific changes in diet, exercise, and other behaviors, you lower your risk of ever getting cancer.
Natural cancer prevention strategies:
Maintaining a healthy diet
Poor diet is a major cause of cancer in the US. There are two reasons for this: A poor diet does not supply the body with the nutrients and other things it needs to keep the cells and tissues healthy. A poor diet weakens the immune system, making it unable to fight off the foreign invaders that can cause cancer to grow.
Foods to include in your diet
A good cancer prevention diet should include a wide variety of whole fruits and vegetables such as organic dark leafy greens, cauliflower, cabbage, broccoli, and brightly colored vegetables like tomatoes, carrots, and bell peppers. Fruits high on the ORAC scale, such as apples, pears, and papaya. Whole grains, like oats, whole wheat, brown rice, and quinoa. Legumes like lentils, chickpeas, and other beans are good sources of protein and fiber. Nuts and seeds, like almonds, walnuts, pecans, flaxseed, and other nuts, are good sources of healthy fats, protein, and fiber. Wild-caught fish, especially fatty fish like salmon, have high levels of omega-3 fatty acids and help provide anti-inflammatory properties. Finally, herbs and spices like ginger, rosemary, garlic, basil, cinnamon, and cardamom go a long way in providing antioxidants and anti-inflammatory compounds. It is important to get a consistently balanced and varied diet of all these foods.
Foods to avoid
Processed meats like ham, bacon, lunch meats, and hot dogs. Refined carbohydrates such as white bread, pasta, and sugary drinks can spike insulin. Fried foods like French fries, fried fish and chicken, and doughnuts contain high levels of saturated fats and arachidonic acid that are highly toxic and damage cells. Dairy products such as whole milk and cheese have been linked to a risk of prostate and ovarian cancer and should be avoided. Reduce or eliminate alcohol consumption.
Nutritional Supplements
Given the depletion of nutrients in our soil, as well as the extensive use of pesticides on our food and water, supplementing with therapeutic levels of nutrients is even more crucial to ensuring the health of our cells and preventing cancer. Your diet should include a high-potency multiple vitamin and mineral, Vitamin D 2,000 to 4,000 IU per day, Selenium 200 mcg per day, Fish oils 1,000 to 3,000 EPA+DHA per day, and a probiotic supplement of a minimum 5 billion to 10 billion colony-forming units per day. If you are being treated for cancer or are taking medication, be sure to talk to your doctor before taking herbs or supplements to make sure they do not interact with your medications.
Benefits of exercise in reducing cancer risk
Studies have found a definite link between physical exercise (including physical labor) and reduced cancer risk. At least 30 minutes a day of moderate exercise, like brisk walking, can help you stay in shape and reduce inflammation. Other good forms of exercise include aerobic exercise like running, cycling, and swimming. Strength training, such as weightlifting and resistance training, and high-intensity (HIIT) exercises. Mind-body exercises, like yoga, tai chi, and meditation, can help you reduce stress and improve physical and mental health.
Maintaining a healthy weight
Obesity is linked to several types of cancer, like breast, colon, and kidney cancer. Having excess weight produces additional hormones that can cause the growth of cancer cells, and obesity is linked to increased levels of inflammation.
Reduce stress
We’ve all heard the term, “stress kills”. This cannot be truer when it comes to cancer. Chronic stress can interfere with your body’s natural way of functioning, increase inflammation, and can lead to unhealthy habits like overeating, smoking, drugs, and not exercising. The following techniques can help you reduce stress: relaxation techniques such as deep breathing, visualization, and progressive muscle relaxation. Getting enough sleep is essential to keeping your stress level down and improving overall sense of health and well-being. Having a strong network of family and friends can make a big difference in promoting overall health and wellness. It is important to practice a variety of stress reduction activities every day.
Importance of taking action for cancer prevention
There are several reasons why you should start now to take action for cancer prevention. Taking action reduces the risk of cancer and increases the chances of early detection, which can improve your chances of recovery. Making healthy lifestyle choices, like avoiding smoking and alcohol, getting enough sleep, and maintaining a healthy diet, can reduce your risk. I’m pretty sure none of this is new information to you. Most of us know what to do. The question is: After reading this blog, can you honestly say you are doing enough to protect yourself from cancer? I sure hope so!
LaVera J. Forbes, PhD, MS, CHN, is the founder of Dr. LaVera’s Healthy Aging, LLC. Find free healthy aging resources at drlavera.com.
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