By Guest Columnist Stephanie Duguid
October is a month of double significance: National Breast Cancer Awareness Month, reminding us of the importance of early detection and treatment, and Eat Together, Eat Better, emphasizing the value of shared meals. However, not widely known is the potent connection between nutrition and cancer prevention.
It is an opportune moment to explore nutritional choices that can reduce the risk of cancer. Here are ten actionable steps to make better dietary choices:
1. Embrace Antioxidant-Rich Foods. What to eat: Fruits and vegetables, especially berries, citrus fruits, nuts, green leafy veggies and tomatoes.
Why it helps: Antioxidants neutralize free radicals, which can damage cells and lead to cancer.
2. Choose Whole Grains Over Processed Grains. What to eat: Oats, quinoa, brown rice, barley, and whole grain bread.
Why it helps: Whole grains are rich in fiber, which aids digestion and can help prevent colorectal cancers. They also regulate blood sugar levels, curbing diabetes risk, which is linked to certain cancers.
3. Limit Processed and Red Meats. What to avoid: Bacon, sausages, ham, and excessive amounts of red meats like beef and lamb.
Why it is important: Regular consumption of processed meats has been linked to colorectal cancer, while high intake of red meat is also associated with increased cancer risk.
4. Incorporate Omega-3 Fatty Acids. What to eat: Fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts.
Why it helps: Omega-3s have anti-inflammatory properties that may help prevent cancer.
5. Limit Alcohol Intake. What to avoid: Excessive drinking. Moderation is key.
Why it is important: Alcohol can increase the risk of several cancers, including breast, mouth, throat, liver, and colorectal cancer.
6. Boost Cruciferous Vegetable Intake. What to eat: Broccoli, cauliflower, cabbage, kale, and Brussels sprouts.
Why it helps: These veggies contain compounds that have shown potential in slowing the growth of cancer cells.
7. Prioritize Plant-Based Protein Sources. What to eat: Beans, lentils, chickpeas, tofu, tempeh, and edamame.
Why it helps: These foods provide essential nutrients without the saturated fats often found in animal products.
8. Limit Sugar and Refined Carbohydrates. What to avoid: Sugary drinks, sweets, and white bread.
Why it is important: High sugar intake can lead to obesity, a known risk factor for various cancers.
9. Spice It Up. What to eat: Turmeric, garlic, and ginger.
Why it helps: These spices have properties that can inhibit cancer cell growth.
10. Stay Hydrated with Clean Water. What to drink: Filtered water; limit sugary beverages.
Why it is important: Water helps detoxify the body, while sugary drinks can contribute to obesity.
As your think about diet during Eat Together, Eat Better Month, remember the benefits of communal dining. Sharing meals fosters emotional well-being, reduces stress, and allows for the exchange of healthy recipes and habits. Together, as a community, we can adopt nutritional choices that not only reduce cancer risks but also promote holistic health.
Let’s pledge to make mindful, healthful choices, intertwining the essence of National Breast Cancer Awareness Month with the spirit of Eat Together, Eat Better. Your plate, your choice; make it count for cancer prevention.
EDITOR'S NOTE: Stephanie Duguid is owner of Do Good ProHealth (CPR Classes) and Do Good Leadership (motivational speaking, and leadership and success coaching).