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Cancer is a Disease one can survive

Cancer is a Disease one can survive

Actresses Gautami and Manisha Koirala, Cricketer Yuvraj Singh are cancer survivors along with millions of other survivors living & contributing and leading productive lives

The incidence of cancer is increasing in our country. We detect more than one lakh new cases every year. Along with cardiovascular diseases it will be one of the leading causes of death and disability. However the diagnosis of cancer is not a death sentence. If detected early through screening programmes the survival rates are very good.

In men the common cancers are of the lung, oral cavity and prostate. Smoking increases the risk of developing lung cancer by 15 to 30 times. Chewing tobacco increases the risk of developing oral cancer by 5 times.

The greatest risk factor for prostate cancer is age. So don’t worry there are habits we can adopt including diet to lower the risk of cancer
Which food lowers RISK

To lower your risk for many types of cancer—as well as other serious disease—aim to build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fats. At the same time, try to limit the amount of processed and fried foods, unhealthy fats, sugars and refined carbs you consume.

Lower your risk with antioxidants

Plant-based foods are rich in nutrients known as antioxidants that boost your immune system and help protect against cancer cells.

Diets high in fruit may lower the risk of stomach and lung cancer.
Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
Add more fruit and veggies to your diet

Currently, most of us fall short of the recommended daily minimum of five servings of fruit and vegetables. To add more to your diet, focus on adding “whole” foods, as close to their natural state as possible. For example, eat an unpeeled apple instead of drinking apple juice.

Breakfast: Add fresh fruit, seeds, and nuts to your whole grain, low-sugar breakfast cereal (such as oatmeal) Idli,dosai,kichidi for the Indian palate.
Lunch: Eat a salad filled with your favorite beans and peas or other combo of veggies. Add lettuce, tomato, and avocado to a whole grain sandwich. Have a side of carrots or fruit.
Snacks: Grab an apple or banana on your way out the door. Dip carrots, celery, cucumbers, and peppers in hummus or gram chutney . Keep trail mix made with nuts and dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite rice dish. Top a baked potato with broccoli, sautéed veggies
Dessert: Choose fruit instead of sugary desserts
Fill up on fiber

Fiber, also called roughage or bulk, is found in fruit, vegetables, and whole grains and plays a key role in keeping your digestive system clean and healthy. It helps keep cancer-causing compounds moving through your digestive tract before they can create harm.Eating a diet high in fiber may help prevent colorectal cancer and other common digestive system cancers, including stomach, mouth, and pharynx.

Choose healthy fats

Eating a diet high in fat increases your risk for many types of cancer. But healthy types of fat may actually protect against cancer.

Avoid trans fat or partially hydrogenated oil found in packaged and fried foods such as cookies, crackers, cakes, French fries, fried chicken.

Limit saturated fat from red meat and dairy to no more than 10 % of your daily calories.

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