How to reduce your risk of cancer through diet?

MIAMI— Hold good food This is, without a doubt, a key factor in a healthy lifestyle and reducing the risk of various diseases, including cancerAccording to experts from the School of Public Health. T.Ch. Chan University at Harvard University.

ultra-processed foods, including chips, candy and processed foods, make up the majority of the American diet. Just like processed meatsuch as bacon, sausages and other common sausages.

All of these foods contribute to an increased incidence of cancer. in the country, according to researchers from Harvard. It is estimated that every year in the United States 1.9 million new cancer cases.

Additionally, among these foods that are generally unhealthy, alcohol is another risk factor that increases the likelihood of getting certain types of cancer. This is according to Timothy Rebbeck, professor of cancer prevention at the Vincent L. Gregory Jr. Chan School, who states that alcohol is a carcinogen.

Cancer: risk factors

Although the biological mechanisms underlying different types of cancer vary, inflammation is a common cause of this disease. When low-level inflammation caused by diet becomes chronic, the stress placed on cells can lead to disease, as the review shows Harvard newspaperafter the debate “Reducing Cancer Risk through Nutrition”which was conducted in partnership with the Zhu Family Center for Global Cancer Prevention.

“Chronic inflammation occurs over years, cells become deregulated and mutate (…) This is the type of inflammation where we think diet and nutrition and other things They can have an impact and will be very important in causing cancer.– said Timothy Rebbeck.

Other factors that influence the risk of cancer include high levels of insulin circulating in the body, which occurs in obesity and early stage 2 diabetes. In addition, certain fats.

“Having chronically high levels of inflammation and insulin (and possibly some cancer-promoting lipids) greatest effect of diet on cancer“said Edward Giovannucci, professor of nutrition and epidemiology at the Chan School of Medicine.

What foods should you eat?

A diet rich in fruits, vegetables, whole grains and healthy proteins is not only beneficial for those who want to improve heart health and lower blood sugar levels. A healthy diet may reduce your risk of cancer, according to Harvard experts, who recommend cutting back on red and processed meat.

“In general, a plant-based diet is known to be very beneficial for long-term health (…) There are many plants, but they are not all plants,” said registered dietitian Elisa Leone.

The specialist noted that The healthy diet recommended by Harvard consists of 50% fruits and vegetables.and the rest is divided between whole grains and healthy proteins.

While they urged consumers to be wary of health claims from dietary supplements, they noted that research has shown vitamin D has cancer-fighting properties.

The discovery was made in the VITAL study, conducted by researchers at Harvard Medical School and Brigham and Women’s Hospital. It showed that vitamin D supplements taken for six years reduced cancer death rates.

Other recommendations

Nutrition professor Edward Giovanucci added that folate, which is commonly sold as folic acid, may be useful against this disease. However, he warned about megadoses because some compounds, such as selenium and zinc, can promote cancer if taken in very high doses.

Similarly, researchers have emphasized benefits of exercise, which help reduce the risk of cancer of the bladder, breast, colon, endometrium, esophagus, stomach and kidneys. “The anti-inflammatory power of physical activity is key,” Giovannucci said.

Regarding intermittent fasting, which has gained popularity in recent years, they noted that there is not much evidence that this method reduces the risk of this disease.

Elisa Ilone said the problem with this diet is that people often feel entitled to eat whatever they want, including highly processed foods, when they are not fasting. “Most diets are not sustainable in the long term and better focus on healthy meals and portion control,” he recommended.

However, experts advise spending more time in the kitchen to improve your diet and take better care of your health.

“One of the most important things you can do to improve nutrition in your life is to become more comfortable in the kitchen; All these nutritional recommendations come down to what you eat,” he emphasized.

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FOUNTAIN: According to The Harvard Gazette.