Certain foods and habits can impact your chances of getting cancer in your lifetime.
Here, we share the latest research as well as recipes featuring ingredients that could help reduce your risk.
Back in 2019, I always appeared to be the youngest person in the room.
Cruciferous and dark green leafy vegetables are good sources of sulforaphane, which has properties that can help protect cells against cancer.Abbey LIttlejohn
The same is true for other types of early-onset cancers, including prostate, endometrial, colorectal and cervical.
Clearly, we have a problem.
Some of the increase is due to better and earlier routine cancer screenings.
(Annual mammograms are now recommended starting at age 40 rather than 45, for example.
I cant change my family history or the environment I was raised in.
They all pointed to these big four: smoking, drinking, exercise and diet.
Cruciferous and dark green leafy vegetables are good sources of sulforaphane, which has properties that can help protect cells against cancer.Abbey LIttlejohn
Thats a bummer for anyone who enjoys a good IPA or a glass of wine.
Women carry a higher burden of risk for cancers where a diagnosis of obesity is a risk factor.
Is There an Anticancer Diet?
Eating 28 grams of nuts (about ¼ cup) daily has been associated with a 21% reduced rate of cancer mortality.Abbey LIttlejohn
So, what can we do to lower our risks of developing cancer?
Not smoke or drink, for one.
But is there such a thing as an anticancer diet?
Richly hued red, purple and blue produce like these grapes, tomatoes, beets and plums provide flavonoids that can inhibit cancer cell growth.Abbey LIttlejohn
Well, yesand no.
Yet, what you eat (or dont eat) can significantly impact your risk.
Dalpiaz pointed me toward the American Institute for Cancer Researchs 10 Recommendations for Cancer Prevention.
Some of these guidelines arent surprising.
Yet, they also include a few specific callouts of whatnotto eat.
Other guidance includes avoiding alcohol and eating no more than 12 to 18 ounces of red meat per week.
One recommendation in particulareating little, if any, processed meatis directly related toreducing the risk of colorectal cancer.
Theres some wiggle room within those recommendations, Dalpiaz notes.
Its not always reductive, Dalpiaz says.
Berry lovers, rejoice! Berries contain a phytochemical that may help delay cancer development and progression.Abbey LIttlejohn
Sometimes we look to add or enhance rather than eliminate.
Eating more fruits, vegetables and whole grains is my most frequent recommendation, Dalpiaz says.
There is never one single food that is inferior or superior.
Reduce your risk of colorectal cancer by 26% by eating at least one serving of legumes, like chickpeas and beans, each week.Abbey LIttlejohn
Carotenoids may also be particularly impactful for people at higher risk for breast cancer.
Legumes
Legumesbeans, peas, lentils and moreare budget-friendly, highly versatile and very nutritious.
Related:Are Beans Good For You?
Nuts
Tree nutsand peanuts are mostly known for their plant-based protein and healthy fat content.
But they provide more than that.
Nuts are packed with phytochemicals and various vitamins and minerals, which have anti-inflammatory, antioxidant and anticarcinogenic properties.
But the evidence for pursuing a cancer-preventive lifestyle is compelling.
If you havent been active, make a run at incorporate any key in ofmovement you enjoyinto your day.
And remember that small changes can yield significant benefitsits never too late to start!
Go for a walk or a run, even if its only for 10 to 15 minutes.
Make it a goal to eat morefermented foodsto help reduce your cancer risk.
But by focusing on the factors Icanmanageboth for me and for our 2-year-old daughterIm doing everything I can.
And if Im on a bike, youd better believe Im taking the long way home.
Visuals & Design:Michela Buttignol; Cassie Basford; Gabrielle Dobereiner; and Maria Emmighausen.
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