Reduce Your Cancer Risk Awareness Month

Reduce Your Cancer Risk: Taking Control of Your Health During Cancer Control Month

April is Cancer Control Month, it is vital to raise awareness about the importance of cancer prevention and early detection. Did you know that 1 in 2 people face a lifetime risk of developing cancer, and for women, the risk is closer to 1 in 3? Many factors increase the risk of cancer, however, lifestyle changes, including dietary choices, can play a significant role in reducing this risk. According to the American Institute for Cancer Research, adopting healthier habits could potentially prevent 42% of the most common cancers.

In recognising Cancer Control Month, there are some proactive steps that you can take to reduce your cancer risk by making informed choices about the foods you eat. Nutrition plays a vital role in cancer prevention, and by incorporating the following guidelines into our diets, we can take control of our health and lower our risk of developing cancer.

Maintain a Healthy Weight and Stay Active:

   - Participate in regular physical activity to maintain a healthy weight and reduce your risk of cancer.

   - Choose a variety of activities you enjoy, such as walking, swimming, or yoga, and aim for at least 150 minutes of moderate-intensity exercise per week.

Plant-Based Foods:

   - Fill half your plate with colourful fruits and vegetables, which are rich in vitamins, minerals, and antioxidants that help protect cells from damage.

   - Choose whole grains like quinoa, brown rice, and whole wheat bread over refined grains to increase fibre intake and support overall health.

Choose Lean Protein Sources:

   - Limit consumption of red and processed meats, which have been linked to an increased risk of colorectal cancer. Instead, opt for lean protein sources such as seafood, poultry, beans, lentils, eggs, and nuts.

   - Incorporate plant-based proteins like tofu, tempeh, and edamame into your meals to diversify your protein intake and support a balanced diet.

Moderate Alcohol Consumption:

   - Limit alcoholic drinks to no more than one drink per day for women and two drinks per day for men, as excessive alcohol consumption has been associated with an increased risk of several types of cancer, including breast, liver, and colorectal cancer.

Monitor Sodium Intake:

   - Be mindful of sodium intake by reading food labels and choosing lower-sodium options whenever possible.

   - Opt for fresh or minimally processed foods and season meals with herbs, spices, or citrus juice instead of salt to enhance flavour without adding extra sodium.

Conclusion

During Cancer Control Month, think about prioritising your health and reducing your risk of cancer through mindful nutrition and lifestyle choices. By following these simple guidelines and making gradual changes to our eating habits, you can take proactive steps towards a healthier future. Join us in raising awareness and empowering others to make informed choices for cancer prevention and overall well-being. Together, we can make a difference in the fight against cancer.