To reduce the risk of cancer, whole grains and vegetables should be on your menu, and you should remove processed meats and red meats, according to updated guidelines.
The association also stated that it is best not to drink alcohol, and individuals should exercise more than previously recommended.
A good diet and regular exercise are important things that allow one to maintain a healthy weight, as scientists see more links between cancer and weight.
The most recent report issued by the Global Fund for Cancer Research mentioned the presence of 12 types of cancer diseases that are linked to obesity or overweight, and this exceeds the cancer diseases mentioned in the last report issued by the association a decade ago by 5 diseases.
Diets that reduce the risk of cancer include:
- Eat large amounts of green, red, and orange vegetables.
- It is preferable to eat whole fruit instead of eating canned fruit or drink juices that contain preservatives
- Eat whole grains better than refined flour.
- You should avoid or limit processed meat in addition to avoiding sugary soft drinks and juices that contain added sugar and try to avoid all fast food.
The guidelines also state that the individual will need to exercise more.
- Instructions increased the recommended amount of exercise per week, from 150 minutes to moderate to intense exercise, between 150 and 300 minutes.
- If you like running, you should increase your exercises, and instead of 75 minutes of high-intensity physical exercises, the guidelines encourage those exercises between 75 minutes and 150 minutes.
- The guidelines encourage local communities to make these healthy life goals possible and have suggested creating spaces where people can go out of their homes and exercise, and make nutritious foods readily available, affordable.
Increase whole foods in your diet
These updated guidelines reinforce what scientific research has revealed: providing a nutrient-rich diet, physical activity, and reducing alcohol are associated with lowering overall cancer risks, including reducing the risk of breast, prostate, and colon cancer.
It has also been shown that the various contributions we get from a healthy and balanced diet are more important than reducing cancer risk through a single dietary recommendation, which is “something that nutritionists have mentioned for years”.
For example, eating a lot of fruits and vegetables provides a healthy dose of antioxidants that can help prevent oxidative damage to DNA, which is caused by red meat, processed meats, as well as smoking, pollution, and ultraviolet radiation.
Foods rich in fiber can help protect against colorectal cancer.
For your health, regular noodles, or white rice can be replaced with brown rice, lentil noodles, or chickpeas noodles.