Stave off cancer with better lifestyle

Cancer is an abnormal division and reproduction of cells that can spread throughout the body, crowding out normal cells and tissues. Cancer is a leading cause of death worldwide, accounting for 7.6 million deaths (around 13 per cent of all deaths) in 2008, according to the World Health Organisation. Cancer rates in the UAE reached 11 per cent of the total population which is too high and requires highly specialised treatment. According to the Federal National Council Affairs (FNC), cancer is the third most important cause of death amongst Emiratis. About 30 per cent of cancer deaths are due to the five leading behavioural and dietary risks. They are high Body Mass Index (Obesity), low intake of fruits and vegetables, lack of physical activity, tobacco and alcohol use. More than 30 per cent of cancer deaths can be prevented by modifying or avoiding the above risk factors. The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. Fruits and vegetables are the best sources of antioxidants, according to Saleena Kappil, Dietitian, Zulekha Hospital, Sharjah. Antioxidants are powerful vitamins that protect us against cancer. Moreover these contain lot of fiber which plays a key role in keeping digestive system clean and healthy. Research shows that vegetarians are about 50 per cent less likely to develop cancer than those who eat meat. Dietitian Saleena Kappil made the following observations on the various kinds of food that can either help or damage health 1.   Red meat is high in saturated fat, so eat sparingly. Depending on how it prepared, meat can develop carcinogenic compounds. 2.   Choose leaner meats, such as fish, chicken or turkey. Avoid processed meats such as hotdogs, sausage etc. 3.   Limit fast foods, fried foods and packaged foods. 4.   Minimize or reduce the amount of processed foods in the meals. 5.   Storage and method of preparation of food is very important. The way food is cooked; it can either help or hurt one’s anti- cancer efforts. Eating a diet high in fat increases the risk for many types of cancer. The two most dangerous fats are Saturated fats and trans-fats-     Saturated fats are found mainly in animal products such as red meats, whole dairy products and eggs.     The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Sources are — olive oil, canola oil, nuts and avocados.     Fish oils and sea food, such as salmon, and tuna, that is high in omega-3- fatty acids have protective effects against cancer.     Flax seeds contain two cancer preventive compounds, omega-3- fatty acids and lignans, which may reduce the risk of breast cancer and colon cancer.     Calcium and vitamin-D rich foods also have anti-cancer properties. Low heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Do not heat oils to very high temperatures! Drink plenty of water. Water acts as a lubricant. It is essential as it stimulates immune system, removes waste and toxins, and transports nutrients to all the organs. Adopting healthy dietary habits with lifestyle modifications like doing regular physical exercise, smoking cessation and restricting/avoiding alcohol, will help to prevent cancer. From : Khaleej times.