Healthy diet and yoga
The World Cancer Research Fund concludes that at least 18% of all cancers diagnosed in the US are related to body fatness, alcohol consumption physical inactivity, and poor nutrition, and therefore could be prevented. It is essential to maintain a healthy weight, be physically active and eat a healthy diet to reduce the risk of developing certain types of cancers.
Healthy Diet
Your eating habit can drastically affect many aspects of your health, including the risk of developing a chronic disease like cancer. When planning a nutritious and healthy diet, experts suggest following these guidelines:
- Have plenty of fruits and vegetables- Fruits and vegetables are full of vitamins and nutrients that reduce the risk of some types of cancer.
- Add fish in your die- Fatty fish — such as salmon, tuna, and herring — contain omega-3 fatty acids, a type of fatty acid that is linked to a reduced chance of prostate cancer.
- Eat more tomatoes- Antioxidant Lycopene that is present is in tomatoes is found to be potent than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-fighting food linked with protection against several cancers such as prostate and lung cancer confirms research.
- Sip green tea throughout your day
- Use garlic and onions abundantly.
What to avoid in your diet
- Sugar and Refined Carbs– Processed foods that are high in sugar and low in fibre and nutrients can increase the risk of cancer.
- Processed Meat– The International Agency for Research on Cancer (IARC) deems processed meat causes cancer
- Dairy– several observational studies have shown that high dairy consumption can increase the risk of prostate cancer.
Yoga
Various researches shows that Yoga can help prevent cancer, and assists in managing risk and side effects after treatment.
- Yoga strengthens the immune system– Strengthing your immune system is essential in fighting against a variety of cancer.
- Reduce stress– Battling a life-threatening disease is physically, emotionally, and mentally stressful. Yoga helps reduce stress up to 65%, in turn, improves your quality of life, appetite, and could be responsible for the reduction in pain.
- Improve physical functioning- Yoga is an excellent way to stay limber and active. Regular yoga practice can improve functional health in both cancer patients and survivors.
- Lower risk of recurrence– Yoga can result in decreased body fat density, that can serve to reduce the risk of cancer recurrence.
- Yoga detoxifies the body.
- Yoga builds bones.
Physical Activity
Making light to vigorous physical activity a part of your lifestyle lowers your risk of cancer and that of other chronic diseases, such as heart disease and diabetes. Light to vigorous physical activity is an exercise that makes you sweat, and your heart beat faster. Various researches suggests that doing any activity to avoid too much sitting can help reduce cancer risk. People who exercise regularly have a reduced risk of cancer according to multiple studies.
Body Weight
Being obese is the single most significant risk factor for cancer worldwide. It increases your risk of developing breast, uterine/endometrial, cervical or ovarian cancer. Attaining a healthy weight can help protect against cancer development. The body mass index (BMI) can indicate if your weight is healthy. Refer to it while checking your weight