Obesity, inflammation, diet, and lifestyle, including smoking and inactivity, increasingly are found to influence cancer occurrence. Most of the risk factor is modifiable.
The most common cancer in Malaysia including breast, colorectum, lung, nasopharynx and liver. According to the Globocan 2018, an estimated 43837 people were newly diagnosed with cancer in the Malaysia in 2018, and about 26395 cancer death reported.
Role of Obesity and Inflammation
Obesity not only increases the risk of chronic disease such as heart disease, diabetes but also put the higher risk for getting cancer. Obesity increased level of inflammation and this associated with increased risk of cancer. Therefore, individuals with excess fat and a BMI more than 25 kg/2 should lose weight and get to a normal range, between 18.5 to 24.9 kg/m2. The ideal BMI for cancer reduction is 21 to 23 kg/m2. Well, ideal body weight not only help to prevent #cancer but also may reduce the risk of other chronic disease as well. Losing weight with reduce calorie, exercise, and creating negative energy balance are important options for reducing cancer risk. A part of healthy diet, physical activity is an important key for regulating body weight, reducing insulin levels, and regulating immune system.
Phytochemical-Rich Foods and Cancer Prevention
Get more phytochemical rich foods into your diet to prevent cancer. Phytochemicals, the active plant compounds in various fruits and vegetables that work to suppress oxidative damage to cellular DNA, and their role in cancer prevention have been a significant focus of research. There's strong evidence that several phytochemicals may contribute to cancer prevention.
The cancer-preventing phytochemicals found in green tea, berries, turmeric, red and orange vegetables, cruciferous vegetables, cocoa, and soy.
Green Tean and EGCG
"Epigallocatechin 3-gallate (EGCG), which is one of the catechins found in green tea, shows promise in preventing brain, prostate, cervical, and bladder cancers"
Berries
Berries, well known as superfoods, are rich in ellagic acid and other flavonoids that have been shown to slow the replication and spread of cancer cells. The flavonoid anthocyanidin offers significant protection against many cancers, especially those of the skin, bladder, lung, esophagus, and breast.
Turmeric
Everyone should start to consume turmeric. Curcumin is a polyphenol present in the root turmeric. Its most powerful action for reducing the risk of cancer derives from its anti-inflammatory properties
Foods such as cruciferous vegetables, berries, herbs, spices (especially turmeric), orange vegetables (eg, carrots and sweet potatoes), and dark-colored fruit or vegetables—as almost every one has some phytochemical benefit—can be helpful in preventing cancer. Increasing these foods in the diet also will help increase fiber to a level that will promote a healthy microbiome. The recommended amount of fiber consumption for women is at least 25 g daily; for men it's 38 g daily.
To read more about the phytochemical rich food visit Today's Dietitian
Foods to limit
There's increased evidence that many commonly consumed foods raise cancer risk, especially colon cancer. These include red meat, processed meat, and heterocyclic amines from charred meats. These foods are fermented by colonic bacteria and can cause DNA damage and contribute to colon cancer.
Source: todaysdietitian.com