Cancer Prevention Diet: 3 Things to Avoid
February is National Cancer Prevention month. Two key areas you can focus on to reduce your cancer risk? Diet and exercise. First, we'll discuss diet. In this video, Richmond health coach Sarah Brawley discusses three things you want to avoid to help reduce your chance of developing cancer — processed meats, alcohol, and being overweight. Watch the video below and read on for a recap.
1. Processed Meats
First things first, we have our processed meats. Processed meats are classified as being group one for being carcinogenic to humans. Foods that are considered processed meats are going to be things like hot dogs, deli meats, sausages, things like salami. Those are going to be are foods that are considered processed meats. If you are buying deli meats, you can buy deli meats that are non-cured and those are going to be better options for us.
And then secondly we have our alcohol intake. The more we drink alcohol, the higher our risk is for developing certain types of cancer. And that includes all types of alcohol. So that's our red wines, our white wines, beer, liquor, and spirits.
3. Overweight and Obesity
And then lastly, we have overweight and being obese. So if we're classified as being overweight or obese, or if we're trying to prevent that from happening, we want to focus on limiting our consumption of sugary foods.
First off, I really like to focus on what people are drinking. If you're drinking things like sodas, juices, sweet teas, those are really high calorie and high sugary drinks. And we want to avoid drinking those on a regular basis or just cut them out completely.
And then we also have our empty calorie foods. Things like our cakes, cookies, candies, those things provide little to no nutrients for our body. And they're highly processed and have a lot of sugar and just lead to being overweight or obese.
Along with this, if you have a diet that's high in fiber, that is shown to decrease your risk for developing cancers. What are some foods that are high in fiber? We want to think our more whole, natural foods. That's going to be things like fruits, vegetables, beans, and legumes. Those are going to really have high fiber content. And they're really great for our gut health and our microbiome.