Is there a link between your diet and cancer?
If you have been wondering if food and cancer are linked, well, the answer is a definitive “Yes” – and this has been proven by scientific research.
Indeed, the correlation has been particularly established with colorectal, prostate, breast, and stomach cancers, according to Dr Raymond Ng Chee Hui, senior consultant in the Division of Medical Oncology at the National Cancer Centre Singapore.
The association between food and cancer is direct as well as indirect, through weight gain. Excessive body fat has been found to cause the body to produce hormones and inflammatory proteins that can promote the growth of tumour cells.
“Obesity is a major risk factor for cancer,” says Dr Ng. “Avoiding obesity is perhaps the most important goal after avoiding smoking.”
Foods that can increase your risk of cancer:
To reduce your risk of cancer, limit your consumption of foods high in calories and fats such as:
Red meat
Processed or cured meat
Preserved foods such as salted fish and pickled vegetables
Fast food, junk food
Sugary drinks
Alcohol
“Alcohol intake should be limited to no more than three times a week,” says Dr Ng. Consumption of red meat should also be limited to three times a week.
Foods that can reduce your risk of cancer:
A balanced diet with plenty of fresh foods and fibre has been found to lower your risk of cancer. Choose the following foods for your daily meals:
Fruits
Vegetables
Whole grains, brown rice
Legumes
Lean meats
Opt for brown rice instead of white rice, advises Dr Ng.
A healthy lifestyle can prevent cancer
In addition to a balanced diet and maintaining a healthy weight, you should get regular physical exercise and avoid smoking to prevent cancer. A healthy lifestyle can also help to reduce the risk of developing other serious illnesses such as diabetes, heart disease and stroke.
Dr Ng says it is important to observe the guidelines of the Ministry of Health (MOH) on cancer screening to detect cancer at an early stage. These screening tests include mammography, pap smear, stool testing, colonoscopy, etc. Women can consider getting the human papillomavirus (HPV) vaccine to reduce their risk of cervical cancer.
Can supplements help reduce cancer risk?
“Unfortunately, taking supplements and vitamins does not reduce the risk of cancer. Keeping good health means you will have to change your lifestyle, exercise and eat healthy. Taking a supplement is not a substitute for them,” says Dr Ng.
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