It can be said that most people are terrified of cancer and keep their distance from cancer patients. In fact, more than 90% of cancers are caused by external environmental factors. Epidemiological studies have found that about 40% of cancer cases are related to dietary habits, food processing, cooking methods, and other factors, while 30% of cancers are linked to lifestyle habits, especially smoking and drinking. As long as we eat a balanced diet and maintain a healthy lifestyle, many cancers can be prevented. Here are 10 dietary rules for preventing cancer.
Principle 1: Diversify Your Food
Pay attention to food diversity, with a focus on plant-based foods, which should make up more than two-thirds of each meal. A plant-based diet should include fresh vegetables, fruits, legumes, and whole grains. Principle 2: Control Your Weight
Avoid being overweight or underweight. After reaching adulthood, limit weight gain to no more than 5kg. Being overweight or excessively obese can increase the risk of developing endometrial cancer, kidney cancer, and colorectal cancer. Principle 3: Avoid Burnt Food
When grilling fish or meat, avoid charring the juices. Fish, meat, and smoked foods cooked directly over a fire should only be eaten occasionally. It is best to boil, steam, or stir-fry food. Principle 4: Eat More Starchy Foods
Daily consumption of 600-800g of various grains, legumes, and plant roots is recommended, with less processing being better. Limit the intake of refined sugars. Starch in food can help prevent colon and rectal cancer, and a high-fiber diet may potentially prevent the occurrence of colon, rectal, breast, and pancreatic cancers. Principle 5: Eat More Vegetables and Fruits
Consistently eating 400-800g of various vegetables and fruits daily can reduce the risk of cancer by 20%. Aim to eat five or more different types of vegetables and fruits each day.
Principle 6: Do Not Advocate for Alcohol Consumption
If you drink, limit it to no more than one glass per day (equivalent to 250ml of beer, 100ml of red wine, or 25ml of liquor). Frequent drinking can increase the risk of oral cancer, throat cancer, esophageal cancer, and others. Principle 7: Reduce Red Meat Intake Do not consume foods that have been stored at room temperature for too long and may be contaminated by fungal toxins. Principle 10: Maintain Regular Physical Activity Engage in 40-60 minutes of exercise daily, such as brisk walking or similar intensity workouts.