- Cancer incidence among young adults is increasing.
- A nutritionist who specializes in cancer treatment shares tips to reduce your cancer risk.
- Her advice included eating a plant-based diet and eating less ultra-processed foods.
A nutritionist who specializes in cancer prevention told Business Insider that simple lifestyle changes can have a powerful effect when it comes to reducing your risk of developing cancer.
Cancer rates among young adults have been rising since the 1990s, with colorectal, breast and stomach cancers of particular concern, according to the American Cancer Society. According to the Centers for Disease Control and Prevention, one in three people will develop some type of illness during their lifetime.
But certain lifestyle choices may help prevent cancer, says Tejal Parekh, a registered dietitian who specializes in reducing cancer symptoms through diet for mesothelioma patients at Asbestos.com Business told Insider.
eat a plant-based diet
Individual herbs and foods such as apples, cherries, walnuts, lentils, blueberries, green tea, tomatoes, soybeans and grapefruit contain certain phytochemicals, antioxidants and fiber, Parekh said. , is thought to help prevent cancer.
Phytochemicals and antioxidants play a role in preventing the development of cancer by repairing DNA damage, and fiber is thought to help maintain a healthy weight.
“However, experts agree that the teamwork of a holistic diet and plant-based foods is likely to provide the most powerful cancer prevention benefits,” she says.
Parekh recommends filling at least two-thirds of your plate with plants at every meal. This includes fruits, vegetables, whole grains (such as barley and quinoa), herbs and spices, beans, and legumes.
Parekh says adding different herbs and spices is an easy way to increase the number of plants on your plate, as is experimenting with recipes from vegetarian cookbooks. Or, in addition to regular iceberg lettuce, try adding dark leafy greens like spinach or romaine to your salad.
Limit processed foods, red meat, alcohol, and salt
Parekh recommended avoiding ultra-processed foods such as soda and sugary breakfast cereals. UPF tends to be made from chemically modified ingredients using industrial methods and has been linked to cancer and many other health problems, including premature death, heart disease, obesity, and type 2 diabetes. there is. A 2023 study suggested that the more UPF you consume, the more likely you are to die from cancer.
Parekh said it's also best to avoid red meat, which the International Agency for Research on Cancer classifies as “possibly carcinogenic,” which means based on current research that red meat poses a higher risk of developing the disease. This means that it may be related to an increase in
It's also wise to reduce salt intake, Parekh says. Research suggests that a diet high in salt is associated with an increased risk of stomach cancer.
If they must drink alcohol, women and men should each limit their consumption to one or two drinks per day. This is what the CDC considers a moderate amount, with one drink being the equivalent of 5 ounces of wine, 12 ounces of beer, or one shot.
The World Health Organization states that alcohol consumption at any level is not safe for our health.
Maintain a healthy weight by exercising regularly
Parekh says getting at least 30 minutes of physical activity each day can help prevent cancer. Exercise has a variety of health benefits, and according to the National Cancer Institute, exercise improves immune system function and reduces inflammation.
Exercise also helps maintain a healthy weight. According to the NCI, people with higher levels of body fat are more likely to develop some cancers, but researchers aren't sure why.
While 30 minutes a day may seem like a lot, one study found that doing just 4.5 minutes of vigorous exercise a day in your daily life can reduce your chances of developing certain cancers. It turns out that you can reduce it by %.