| Subject: CANCER PREVENTION - How to eat to orevent cancer |
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Knuit Holt
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Date Posted: Saturday, April 29, 06:59:43am
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How to Eat to Prevent Cancer
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A diet with the aim of preventing cancer is generally the same as a diet to prevent heart disease and other diseases. Your general diet should be composed according to the following principles:
- Eat fish at least every second day. Also eat seafood and poultry.
- Eat at least 5 fruits or vegetable servings each day. Each piece should be of the size of an apple or carrot. They should preferably be eaten raw.
- Eat full corn bread, full corn cereals, peas, beans and potatoes.
- Do not eat much red meat.
- Avoid or reduce the amount of food that is industrially processed, artificially made or heavily fried.
- Eat just a moderate amount of fat. Provide that you are not over-weight.
- Ideally most fat you eat, should be of the type mono-unsaturated. You also need some poly-unsaturated fat of the types omega-3 and omega-6, but not too much of omega-6. The consumption of saturated fat should be moderate.
- In order to achieve a right fat balance, much of the fat supply should come from a blending of sources like olive, olive oil, rape oil, flax oil, nuts, nut oil, almonds, sunflower, sunflower oil, fish and fish oil.
- Use only a moderate amount of soy oil and corn oil in the diet. Only using such oil types will give you too much poly-unsaturated fat of the omega-6-type, which will promote cancer growth.
- Use just a very moderate amount of fat sources like butter, coconut oil and palm oil. A high consumption of these fat sources gives you too much saturated fat.
- Avoid altogether fat that has been chemically altered, giving so-called trans-fat. This type of fat is often found in margarine, cookies, snacks, fast food and other pre-made food.
- Consume just a very moderate amount of sugar, refined flour or refined cereals.
- Have just a moderate consumption of alcohol but a certain alcohol consume is good. Some coffee or tea is good to drink each day.
- Use just a moderate amount of salt in the food. However, in warm weather and by hard physical work, you will need more salt.
SPECIFIC FOOD TYPES THAT COUNTERACT CANCER
Some specific foods or beverages seem to protect well against cancer, and some of these should be in your daily diet.
- Generally plants, fruits and spices with a strong colour or a strong taste have cancer preventing effects because of the contents of bioflavonoids and other anti-oxidants.
- Kale, chia seeds, flax, turmenic, broccoli, cabbage, mustard, red pepper and cauliflower are plant materials with proven strong cancer preventing effects.
- Evidence points to the conclusion that green tea can help prevent cancer. Some studies have indicated that drinking coffee reduces the incidence of cancer. Red wine seems to be a good cancer preventive remedy.
SOME CONTROVERSIAL POINTS
A high enough consume of vitamins and minerals is essential for the ability of the body to protect itself against the development of cancers. Especially seems vitamin D to be an important factor. But a too high vitamin supply can give the opposite result for some cancer types. If you manage to follow the advices depicted above, you will not need much extra vitamin and mineral supply for this specific purpose.
Some evidence seem to indicate that a high consume of milk and diary products, and other products with a high calcium content, can promote prostate cancer and ovarian cancer, but it can on the other hand protect against bowel cancer. This gives a dilemma. But evidence also seems to indicate that enough vitamin D hinders this negative effect of diary products. In either case it does not seem to be a good idea to totally stop using diary products, since you also need a good calcium supply for other reasons.
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How to Prevent Heart Disease and Circulatory
Problems
Lifestyle factors cause most incidents of heart
disease and diseases in the blood circulation,
either wholly or partially. Bad lifestyle can
cause blood vessels to be narrowed, high blood
pressure and inflammatory processes in the
circulatory system. These changes will
themselves decrease the general condition and
tissue health, and can cause more dramatic
events like blod clots, heart infarction or
stroke.
Here are some simple advices to avoid disease
in the heart and blood vessels and to help
regain good circulatory health if such disease
already are present.
- Do not smoke or use any other types of
nicotine sources. Smoking is perhaps the most
potent cause of circulatory problems.
- Have some exercises at least every second day
that make your heart work harder. Jogging,
cycling, playing ball, swimming or other
activities where you increase your energy
consume are good for your blood circulation.
The exercises should however be adjusted to
your present health condition.
- Get enough sleep each 24 hours. All the sleep
does not however need to occur during night.
You can for example take out some of your need
for sleep as a siesta in the middle of the day.
7 hours sleep seems to be the ideal for optimal
circulatory health. Much more sleep seems to be
bad for your blood circulation.
- Avoid a high amount of stress over a longer
period. If there is something in your lifestyle
or work that makes you stressed, you should
make adjustments. Meditation is a good method
to stress down.
- Decrease the amount of fat in your diet. Do
not add much oil, butter or other types of fat
to your food. Do not consume much fast-food or
ready made food that often contain great amount
of added fat.
-Avoid altogether chemically altered fat, so-
called trans-fat. This type of fat is often
found in margarine and is often added to many
types of cookies.
-Avoid great amounts of saturated fat, as found
in fat milk, fat diary products, coconut
products and butter.
- Still you need some fat. The fat you mostly
need are mono-unsaturated fat as found in
olives, olive oil, rape oil, canola oil and
almonds, omga-3-polyunsaturated fat found for
example in fish, seafood and flax oil and
omga-6-polyunsatyrated found in sunflower oil,
soy oil, corn oil, sunflower seeds and many
types of nuts.
- Much of the fat you still choose to add to
your food should be oils with mono-unsaturated
fat like olive oil, rape oil, almond oil or
canola oil. Marine oils or flax oil can be
added to get enough omega-3-fat. You can also
use some soy oil, corn oils and other types of
natural oils with a high content of omega-6-
fat, but do not use too much of these to avoid
over-consuming this type of fat.
- Avoid consuming great amounts of salt. Do not
add much salt to the food you ccok, and do not
eat great amounts of ready made salty food.
When it is hot in the weather or you are in
high physical activity, you will however need
some more salt, and must consume some more than
elswhere.
- Eat some nuts, almonds or sunflower seeds
several times each week, since these food types
give you fat valuable for your circulatory
health.
- Eat fish at least every second day. Use lean
meat, lean poultry, mushrooms, seafood and lean
diary products in the food you make.
- Consume a moderate amount of carbohydrates.
Avoid adding great amounts of sugar to your
food. Avoid consuming much sweet drinks,
cookies and snacks with great amounts of sugar
and other carbohydrates.
- Use carbohydrate sources that contain fibre
and that let the carbohydrates be taken up over
some time, for example full corn bread and
cereals, beans, peas and fresh fruit.
- Eat vegetables and fruit to each meal in
order to get enough vitamins, minerals, fibres
and anti-oxidants. They should be raw or only
gently cooked so that the content of nutrients
is not washed out.
- A moderate alcohol consume is good for your
blood circulation, especially red wine, but
over-drinking has the opposite effect.
- Avoid excessive eating. Eating too much is
not good for your blood circulation even though
you eat sound food.
- Reduce excessive weight. The advices depicted
above will often over time normalize your
weight. If this is not enough you should carry
through a more specific weight reduction
program.
- If you suffer from diabetes, this disease
should be well controlled.
- Extra supplements of vitamins, minerals,
essential fatty acids and anti-oxidants may be
useful. Also some herbal supplements containing
adaptogenic factors can be useful, for example
supplements based on ginseng or roseroot
(Rhodiola rocea). Supplements are especially
useful if it is difficult to achieve a wholly
satisfactory diet, or you have extra stressful
conditions in your life you cannot avoid.
The advices depicted above are not only good
for your circulatory health, but will also help
to avoid rheumatism, cancer and other types of
diseases.
Knut Holt is an internet consultant and
marketer focusing on health items.----TO FIND
natural help against common diseases, for
example: Heart problems, over-weight, acne,
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hemorrhoids, joint pain, allergies, rheumatism,
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---For supplements to prevent heart disease and
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----Free to reprint with the author's name and
link.
Article Source:
http://EzineArticles.com/expert/Knut_Holt/25995
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