Happy Monday everyone! Today's post is one that has really got me thinking. I don't smoke, drink or use tanning beds. I don't take drugs. My one vice is dessert. I have a major sweet tooth. I can eat chocolate or cake at an alarming rate. Leo is slightly sickened sometimes I think! So here are the facts about how your diet can increase your chances of cancer.
It is believed that almost one in ten cancer cases in the UK are caused by bad, unhealthy diets.
Our diet choices can increase our risk of developing the following cancers:
* Bowel cancer
* Stomach cancer
* Mouth cancer
* Oesophagus (food pipe) cancer
* Breast Cancer
A Healthy Diet
The link between cancer and your diet is really complicated. Our diet is made up of lots of different food and they all provide us with different nutrients. Most of these will affect our cancer risk, especially when combined with others. Your genetic make up also affects how your diet affects your cancer risk. Many scientists are busy conducting research studies how food protect or cause cancer and their results are beginning to filter through to cancer charities and doctors.
We do know that a healthy, balanced diet will help reduce your cancer risk. Here are some tips on what food to enjoy and avoid in order to maintain a balanced diet:
* Fruit and Vegetables - These are really important and can affect your risk of mouth and throat cancers. Fruit and veg are a really good source of vitamin A, vitamin C, vitamin E and folate. They are also a brilliant source of fibre. Try to aim for at least five pieces a day. Try to enjoy a wide variety of colours when it comes to your fruit and veg as it will mean you receive a broader range of vitamins and minerals. The chemicals that give a fruit it's colour is usually the same ones that are good for you.
* Meat - having lots of red meat or processed meat can increase your bowel cancer risk as well as stomach cancer. Eating white meat, such as chicken, will probably not increase your cancer risk. If like Leo and I, you love your meat, you don't need to abstain completely. You can enjoy small portions and try to make sure you don't over cook it at high temperatures as this can produce cancer causing chemicals.
Red Meat includes beef, pork and lamb. It doesn't matter if it is fresh or frozen.
Processed Meat includes ham, salami, bacon and sausages
* Salt - salt can increase your risk of stomach cancer and nasopharync (the part where your nose connects with your throat) cancer. Using small amounts of table salt when cooking is unlikely to increase your cancer risk. It is also important to remember too much salt can increase your chances of having high blood pressure, heart disease or a stroke so try not to eat too much of it. Please check the salt intake of the foods you buy, especially if you are partial to a ready meal.
* Fibre - foods that contain lots of fibre can reduce your bowel cancer risk by a quarter. So eat plenty of fruit and veg, wholegrain cereals, wholegrain bread, brown rices and pulses. Fruits and veg especially high in fibre include peas, avocados, apples, berries, spinach and pairs. Moderate amounts of fibre are found in carrots, oranges, broccoli, green beans, brussel sprouts and corn.
* Fats - fats are necessary to our diets but the key is to enjoy it in moderation as a high fat diet can increase the risk of cancer, heart disease and plenty more conditions. Evidence suggests to much saturated fat can increase your risk of breast cancer. Try to keep track of your fat intake, trying to avoid too much saturated fat (butter, cheese, fatty meat, biscuits and crisps.) Try semi-skimmed milk rather then full fat. Try to avoid frying your food as much as you can.
Healthy Eating Habits
Eating a balanced diet is really important but so is keeping a check on your eating habits. Changes in lifestyles have seen a change in eating habits. People are continually on the move and are eating at irregular times. some of us don't have awareness of what we are putting into our bodies or when and how we do so. There is also less people sitting at the table enjoying a family meal and more people eating on the go or in front of the TV. Taking more care to be aware of what you eat will lead to you developing healthier eating habits. Here are some tips you may find helpful:
* Meal Routines - you should aim to try and eat at the same time everyday. This will help your body learn when it is expecting food and will prevent the feeling of hunger between meals. Find a pattern that fits to your normal daily routine and try to stick to it as best you can. If you are a snacker, then try to plan your snacks for the same time every day.
* Food Focus - Being focused on your food allows you to control your portion sizes. Research shows that you are more likely to take in more calories whilst watching television. If you are doing something whilst eating, it is easier for you to lose track of how much you are eating. Try to sit and eat at a table as much as you can. Eat slowly and allow your body time to register how much food it has taken and how full it is.
Healthy Eating Tips
Buying organic food doesn't automatically mean you have the healthiest food. Here are some tips for a healthy diet, Leo and I have been trying to stick to these tips since moving into to our place and it really is a much healthier and cheaper diet!
* Food Shopping - plan your shopping list in advance. This will avoid expensive impulse buys. Try not go shopping whilst hungry, usually you'll end up buying more food then you will need.
* Ditch The Takeaways - Try to make as much home cooked food as you possibly can. Avoid takeaways and ready meals if you can. Cooking can be time consuming but it works out cheaper and healthier in the long run.
* Eat Breakfast - eating a proper breakfast is really important. Try fruit, wholemeal bread or wholegrain cereal. This will keep you full and less likely to crave a chocolate bar mid morning.
* Homemade Sandwiches - try making your own sandwiches for lunch. Use fresh veg or salad and chicken or tuna.
* Water - Use tap water or buy a water filter rather then buying bottled water
I hope you have found this blog post as informative and interesting as I have. It is the lifestyle choice that has got me thinking the most. A healthy diet is key to a healthy lifestyle and I hope you've found some of this information useful!
For more information please visit the Cancer Research UK website (www.cancerresearchuk.org)
xxx
It is believed that almost one in ten cancer cases in the UK are caused by bad, unhealthy diets.
Our diet choices can increase our risk of developing the following cancers:
* Bowel cancer
* Stomach cancer
* Mouth cancer
* Oesophagus (food pipe) cancer
* Breast Cancer
A Healthy Diet
The link between cancer and your diet is really complicated. Our diet is made up of lots of different food and they all provide us with different nutrients. Most of these will affect our cancer risk, especially when combined with others. Your genetic make up also affects how your diet affects your cancer risk. Many scientists are busy conducting research studies how food protect or cause cancer and their results are beginning to filter through to cancer charities and doctors.
We do know that a healthy, balanced diet will help reduce your cancer risk. Here are some tips on what food to enjoy and avoid in order to maintain a balanced diet:
* Fruit and Vegetables - These are really important and can affect your risk of mouth and throat cancers. Fruit and veg are a really good source of vitamin A, vitamin C, vitamin E and folate. They are also a brilliant source of fibre. Try to aim for at least five pieces a day. Try to enjoy a wide variety of colours when it comes to your fruit and veg as it will mean you receive a broader range of vitamins and minerals. The chemicals that give a fruit it's colour is usually the same ones that are good for you.
* Meat - having lots of red meat or processed meat can increase your bowel cancer risk as well as stomach cancer. Eating white meat, such as chicken, will probably not increase your cancer risk. If like Leo and I, you love your meat, you don't need to abstain completely. You can enjoy small portions and try to make sure you don't over cook it at high temperatures as this can produce cancer causing chemicals.
Red Meat includes beef, pork and lamb. It doesn't matter if it is fresh or frozen.
Processed Meat includes ham, salami, bacon and sausages
* Salt - salt can increase your risk of stomach cancer and nasopharync (the part where your nose connects with your throat) cancer. Using small amounts of table salt when cooking is unlikely to increase your cancer risk. It is also important to remember too much salt can increase your chances of having high blood pressure, heart disease or a stroke so try not to eat too much of it. Please check the salt intake of the foods you buy, especially if you are partial to a ready meal.
* Fibre - foods that contain lots of fibre can reduce your bowel cancer risk by a quarter. So eat plenty of fruit and veg, wholegrain cereals, wholegrain bread, brown rices and pulses. Fruits and veg especially high in fibre include peas, avocados, apples, berries, spinach and pairs. Moderate amounts of fibre are found in carrots, oranges, broccoli, green beans, brussel sprouts and corn.
* Fats - fats are necessary to our diets but the key is to enjoy it in moderation as a high fat diet can increase the risk of cancer, heart disease and plenty more conditions. Evidence suggests to much saturated fat can increase your risk of breast cancer. Try to keep track of your fat intake, trying to avoid too much saturated fat (butter, cheese, fatty meat, biscuits and crisps.) Try semi-skimmed milk rather then full fat. Try to avoid frying your food as much as you can.
Healthy Eating Habits
Eating a balanced diet is really important but so is keeping a check on your eating habits. Changes in lifestyles have seen a change in eating habits. People are continually on the move and are eating at irregular times. some of us don't have awareness of what we are putting into our bodies or when and how we do so. There is also less people sitting at the table enjoying a family meal and more people eating on the go or in front of the TV. Taking more care to be aware of what you eat will lead to you developing healthier eating habits. Here are some tips you may find helpful:
* Meal Routines - you should aim to try and eat at the same time everyday. This will help your body learn when it is expecting food and will prevent the feeling of hunger between meals. Find a pattern that fits to your normal daily routine and try to stick to it as best you can. If you are a snacker, then try to plan your snacks for the same time every day.
* Food Focus - Being focused on your food allows you to control your portion sizes. Research shows that you are more likely to take in more calories whilst watching television. If you are doing something whilst eating, it is easier for you to lose track of how much you are eating. Try to sit and eat at a table as much as you can. Eat slowly and allow your body time to register how much food it has taken and how full it is.
Healthy Eating Tips
Buying organic food doesn't automatically mean you have the healthiest food. Here are some tips for a healthy diet, Leo and I have been trying to stick to these tips since moving into to our place and it really is a much healthier and cheaper diet!
* Food Shopping - plan your shopping list in advance. This will avoid expensive impulse buys. Try not go shopping whilst hungry, usually you'll end up buying more food then you will need.
* Ditch The Takeaways - Try to make as much home cooked food as you possibly can. Avoid takeaways and ready meals if you can. Cooking can be time consuming but it works out cheaper and healthier in the long run.
* Eat Breakfast - eating a proper breakfast is really important. Try fruit, wholemeal bread or wholegrain cereal. This will keep you full and less likely to crave a chocolate bar mid morning.
* Homemade Sandwiches - try making your own sandwiches for lunch. Use fresh veg or salad and chicken or tuna.
* Water - Use tap water or buy a water filter rather then buying bottled water
I hope you have found this blog post as informative and interesting as I have. It is the lifestyle choice that has got me thinking the most. A healthy diet is key to a healthy lifestyle and I hope you've found some of this information useful!
For more information please visit the Cancer Research UK website (www.cancerresearchuk.org)
xxx
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