Cancer, one of the most common diseases we encounter today, scares us more and more day by day. Cancer is a disease caused by diet as well as genetic factors. Individuals who are above the obesity limit are more likely to get cancer than normal individuals. Excess body fat disrupts the cycle of hormones, glucose metabolism and fat metabolism.
International study published in 2015 Lancet oncology; It has been shown that 5.4% of women with cancer and 1.9% of men with cancer have high BMI values.
A 1% increase in BMI (from 29 to 30) increases the risk of developing the mentioned cancer types. It increases it by 3-10%.
Studies have shown that nutrition affects cancer by up to 70%. So, what we need to do is to adopt the idea that if we cannot get rid of cancer by changing our genetic information, we can increase our quality of life by changing our diet and spread this idea to our environment.
If we do not want to get cancer, what can we do to reduce the risk?
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Reducing alcohol and cigarette use
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Protection from radiation
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Not eating excessively fatty and sugary foods
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Increasing fiber consumption
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Being careful about the consumption of salted foods
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Increasing the consumption of foods with high antioxidant content
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Increasing the consumption of fresh fruits and vegetables
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Consuming less chemicals
CONSUMPTION OF LEGUMS AND WHOLE GRAINS, Legumes and grains are rich in fiber. Eating a diet rich in fiber and reducing fat consumption is a protective method against colon cancer. While fiber benefits the functioning of our digestive system, it is responsible for the elimination of cancer-promoting substances in our intestines.
FRUIT AND VEGETABLE CONSUMPTION, At least 3 portions of fruit and 2 portions of vegetables per day. should be consumed. Consuming edible fruits with their peel increases the consumption of pulp. Fruits and vegetables contain B-carotene, which is a precursor of vitamin A, vitamin C, vitamin E and selenium. Vitamin A, vitamin C, vitamin E and selenium are anti-oxidants and protect our cells. Because of its moisture, its consumption has an important place. They become our source of fiber and phytochemicals (in broccoli and green leafy vegetables: lutein – in tomatoes: lycopene) while strengthening our immune system. It is important to consume them with a small amount of fat for the absorption of fat-soluble vitamins (A, D, E, K).
FAT, SUGAR AND SALT CONSUMPTION: Complex carbohydrates are preferred rather than simple carbohydrates. should be done. The harm of a fatty diet to cardiovascular diseases is known, but it is thought to be limited only to it. However, an excessively fatty diet triggers many types of cancer such as breast, colon or prostate cancer. Animal fats have high saturated fat content. It is important to reduce the amount of saturated fat as well as reduce fat consumption. Excessive consumption of salt increases the risk of stomach cancer. The recommended amount of sodium per day is 2300mg. (1 teaspoon of sea salt).
ALCOHOL AND CIGARETTE USE, Excessive alcohol consumption will tire your liver and increase your risk of liver cancer, so be careful not to use it. However, if you have to use it, it may be recommended that men prefer a maximum of 2 glasses of red wine and women a maximum of 1 glass of red wine. If you smoke, the chance of getting cancer of the mouth, larynx, throat and esophagus increases. Both smoking and alcohol consumption significantly increase this risk. Women in society are very afraid of breast cancer, but studies have shown that the rate of women dying from lung cancer is higher than breast cancer. For this reason, both alcohol and cigarettes should not be consumed or at least reduced.
PHYSICAL ACTIVITY, Obesity is associated with many types of cancer. Therefore, weight control is important. While the best way to control body weight is diet, care should be taken to give importance to physical activity.
PROTECT FROM THE SUN, Staying in the sun for long periods will increase your risk of skin cancer. Especially in the summer, care should be taken not to go out in the sun between 11.00 and 16.00.
If we pay attention to these rules, we will protect ourselves from cancer to a high extent.
There are also some substances that protect us from cancer. To list them: Protease inhibitors, bioflavonoids er, substances that give special odor and taste, inhibitors of oxidation and sulfur substances.
So, in which foods are these substances found?
Soybeans, lentils, dried beans, chickpeas and peas are protease inhibitors. Contains substances. Fruits, walnuts, hazelnuts and nuts contain substances that prevent oxidation. Citrus fruits, apricot, black mulberry, cranberry, cherry and sour cherry contain bioflavonoids. Cabbage, cauliflower, spinach, turnip and beet leaves contain substances that give special taste and smell. Garlic and onion contain sulfur substances. It is recommended to consume these foods.
How the food is cooked is as important as what is eaten. At this point, attention should be paid to cooking methods. Boiling method should be preferred instead of frying and roasting methods. Especially if grilling, care should be taken to keep a distance of 15 cm between the meat and the fire and not to burn it too much.
Hygiene mistakes are made when storing food, and these can cause cancer. Therefore, care should be taken. To give a few examples:
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When bread is stored, nuts are stored in humid places and unsalted cheeses are not stored well, mold toxins are formed, which has a carcinogenic effect.
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Leaving meat, egg and dairy foods at room temperature causes microbial proliferation. and vitamin losses are observed.
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Leaving canned foods after opening causes mineral and vitamin loss while increasing the amount of lead, which is an undesirable situation.
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If foods such as yoghurt, molasses and tomato paste are stored in used pads, glazed containers or pharmaceutical dyes, they may cause carcinogenic effects by transferring carcinogenic substances into the food.
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