Do you prioritize your overall nutrition? Not just to prevent lung cancer but to keep your body healthy and strong against all other diseases.
How Your Nutrition and Diet Can Help With Lung Cancer Prevention
Many people wonder how their diet and overall nutrition can affect their chances of getting or fighting cancer, particularly lung cancer. There are still many studies and research that are being conducted, but in this article, you will find some useful information about proper diet and how it all helps fight and prevent cancer. Additionally, we share how proper nutrition can prevent lung cancer.
A quick reminder before reading on, be sure to talk to your doctor and a registered dietitian about your personal nutrition needs. This is in no way professional medical advice.
According to studies, eating foods rich in vitamins can lower your risk of the disease. However, a proper diet and good overall nutrition may not immediately come to mind when talking about lung cancer. What most people immediately think when talking about lung cancer is quitting smoking. Tobacco is one of the top risk factors for cancer of the lungs. However, research shows that simple changes to your diet can help, decrease your risk of getting lung cancer.
Superfoods for Lung Cancer Prevention
Most people think that it is only smokers who are prone to cancer. Although smokers are definitely prone to lung cancer, it doesn't remove the fact that even non-smokers are prone to the disease as well. Smoking is one of the leading causes of cancer in the United States. Additionally, second-hand smoke (for non-smokers) is also at the top of the list of risk factors. When you inhale smoke from someone lighting or puffing a cigarette, this can also be one of the causes of lung cancer.
Because of this, everyone should take steps to decrease their lung cancer risk. One way to do that is by eating foods that prevent this type of cancer. Studies suggest a list of healthy foods to include in your diet to prevent it.
Apples
As the saying goes, an apple a day keeps the doctor away. And it definitely is true.
One juicy apple is packed with loads of flavonoids. Flavonoids are what we call phytonutrients which are plant chemicals. They are found in almost all fruits and vegetables. Additionally, flavonoids are very powerful antioxidants. Additionally, they offer anti-inflammatory and immune-boosting benefits. An apple's peel has the highest concentration of flavonoids. Some people like to peel off the apple's skin, but it's best to wash and eat the whole fruit to get all the nutrients you can.
Other Fruits and Vegetables for Lung Cancer Prevention
Studies have also suggested that a diet that is rich in fruits and vegetables may reduce the risk of cancer, particularly lung cancer. Many major health organizations, including the National Cancer Institute, recommend eating a minimum of five servings of fruits and vegetables per day. You can mix it up by making fruits into fruit shakes that you can drink on the go or as a snack. This is a great way to prevent cancer and other diseases.
Additional results from studies also show that people who ate a variety of fruits and vegetables had a lower risk of different types of cancer. This is most particularly helpful to prevent lung cancer, in particular the squamous cell lung cancer.
Garlic
Garlic belongs to a family of allium vegetables. Several decades ago, garlic has been seen as an herb with excellent medicinal attributes. People in the old ages assumed garlic to be able to protect against cancer and other diseases, and recently, doctors have been able to discover why. Eating garlic raw seems to be one of the best ways to get all the nutrients it offers. It may not seem appealing to eat a clove of raw garlic, but it is helpful against cancer. This is because cooking or pickling the garlic breaks down beneficial compounds while eating it raw does the opposite. You may get stinky breath, but you'll be much stronger. Try it out and see the benefits yourself.
Onions
Onions belong to the same family of vegetables as garlic does. They belong to the family of vegetables called allium. At present, these vegetables are now widely studied by doctors and scientists for their antioxidant and health benefits. Additionally, research shows that onions seem to prevent the development and growth of cancer cells.
Broccoli
Eat your broccoli, mom always said. She was absolutely right. Brocolli may be getting a bad rep because the media tends to show children not wanting to eat it. But it definitely has a lot of nutrients that one can benefit from.
It is a cruciferous vegetable. Nutrients and compounds in these types of vegetables counter the carcinogens from the environment. Additionally, these types of vegetables can help reduce the chances of one developing cancer of the lung, prostate, colon, breast, bladder, liver, neck, head, mouth, esophagus, and stomach. These have been based on reviews of several clinical studies.
Kale
Kale has a strong flavor that is great for a lot of dishes. But aside from it being delicious and adding flavor to your meals, it will also help keep your body healthy. Kale can help in supplying the necessary nutrients needed by the body to help fight cancer. It is another cruciferous vegetable and has a high concentration of Vitamin C and Vitamin K, much-needed vitamins to keep our body healthy.
Green Tea
Green tea contains a strong antioxidant called epigallocatechin gallate or EGCG. According to studies, this antioxidant helps defend against cancer. In addition, the benefits of green tea aren't mainly for lung cancer but can also help prevent other types of cancer.
Protein-Rich Foods
Adding protein-rich foods to your diet will help strengthen your immune system, improve your nutrition, and your body overall. These types of foods include lean meats like chicken, fish, low-fat milk, non-sugar or natural yogurt, cheese, beans, nuts, and soy foods. These foods are all necessary for the repair of our body's cells and tissue to keep the body strong.
Whole grains
Whole grains are great in boosting your health and are a powerful food to help against cancer. Some types of whole-grain foods that are good sources of fiber include whole-wheat bread, brown rice, oatmeal, and whole-grain pasta. Whole grains also contain carbohydrates that the body used as an energy source.
Healthy fats
While most studies recommend staying away from fatty foods, there are healthy fats that our body still needs. You can find these fats in food like avocados, nuts, and olive oil. The body needs these healthy fats in order to restore our energy. Additionally, they help with the growth and repair of cells.
Additional Ways for Lung Cancer Prevention
Stay Away From Tobacco
Smoking is at the top of the list of risk factors for lung cancer, not just in the U.S. but all around the globe. This is why the best way to reduce your risk of contracting lung cancer is not to smoke. Additionally, we must also try to avoid breathing in other people’s smoke, which causes second-hand smoke.
When stop smoking, your damaged lung tissue gradually starts to repair itself and gets stronger. Some people think that it is too late for them to quit smoking because they've been doing it for ages. But the fact is that no matter what your age is, quitting cigarette smoking helps lower your risk of lung cancer tremendously.
Avoid Radon Exposure That Causes Lung Cancer
Radon is one of the strongest causes of lung cancer. It is a colorless and odorless type of gas that can be very hazardous when inhaled. It would be good to have your home or workplace tested for radon to reduce exposure. The Radon and Cancer is a great resource you can check out to learn more about radon, exposure to it, and how to prevent it.
Be active and get enough exercise
Physical activity not only helps reduce stress and fatigue but can also enhance one's mood and helps sustain a healthy mind and body. Daily movement is necessary for your overall health. Even short periods of activity such as a quick walk around the neighborhood or light stretching throughout your day will give you the benefits you need for a healthy body.
It may even be a quick 15 or 20-minute session and doesn't have to last for an hour. It is said that shorter periods of exercise done regularly are much better than longer periods done irregularly. Your body will feel the benefits more with the former.
Limit Your Intake of High-Fat Food From Animal Sources
Instead of eating foods that are high in fat, choose foods low in fat instead. Here are some foods you can opt for:
- Replace fat-rich foods with fruits and vegetables.
- Add grains and beans to your daily diet.
- Lessen your intake of high-fat foods if you cannot totally eliminate them.
- Replace fried foods with baked or steamed ones.
- Switch high-fat dairy products to non-fat and low-fat products.
Get Enough Vitamin C to Fight Lung Cancer
According to studies, vitamin C may protect against lung cancer. Additionally, it also reduces the risk of cancer in the oral cavity, esophagus, pancreas, rectum, stomach, cervix, and breast.
Get Enough Vitamin E to Prevent Lung Cancer
More and more research shows that Vitamin E may protect against prostate and colorectal cancer. Vitamin E is essential for our bodies to work properly. This is because this specific vitamin helps to build normal cells as well as red blood cells. Additionally, this vitamin works as an antioxidant for the body.
Health Reminder for Lung Cancer Prevention
Knowing the connection between your nutrition, diet, and lung cancer is one you can use to your advantage. More and more studies are showing the importance of a proper diet and healthy nutrition to protect you against this type of cancer. Adding specific foods and changing up your diet will help boost your immune system, your overall nutrition, and protect you against cancer.
If you want to boost your immune system and overall health even further, check out these ways to remain healthy while staying at home.
