Many doctors, like myself, take a more holistic approach and are far more aware of the link between their patient’s diets and the type of diseases they are at risk for. As I tell my patients, a healthy diet can greatly reduce their risk for the 3 biggest health concerns that face Americans today, heart disease, diabetes, and cancer.
With that in mind, I’d like to share with you some specific diet information that I give my patients to reduce their risk for cancer.
Change Your Plate, Boost Your Health
First, you need to re-think the distribution of the amount of food you put on your plate. If you’re like my patients, you typically eat a large portion of animal food (beef, pork, fish, chicken, eggs), and a much smaller portion of plant-based food, namely vegetables, fruits, and/or grains. We’re going to change that ratio to this:
Think Local, Go Organic, Wash Well
Secondly, we want to avoid as many chemicals in our foods as possible. Many commercially produced (big company labels) fruits and vegetables contain pesticides, several of which are carcinogens. Commercial produce is not labeled as to what chemicals they’ve been exposed to, so assume they have been. Here are 3 options to avoid these chemicals:
Fill Up On Fiber
Next, Americans are typically deficient in fiber and eat too much saturated fat. Fiber is key for a healthy, cancer risk lowering diet. Fiber helps quickly sweep carcinogens, and the saturated fats it attaches to, out of your bowel. Here’s how to do it:
Make Fats Work For/Not Against You
Fats, the right ones, should be part of a healthy diet. As I said earlier, Americans eat too much saturated animal-based fats and too little healthier, unsaturated fats. I recommend the following:
And Don’t Forget…..
Water: My most basic, disease-risk-lowering diet recommendation of all. Our bodies, depending on our size, are about 70% water! We need lots of it everyday to keep our systems working properly including flushing out toxins and carcinogens.
Drinking enough clean, filtered water everyday can go a long, long way in keeping these agents out of your blood and digestive tract and prevent the buildup of them that can cause problems.
According to the Mayo Clinic, here’s how much to drink per day:
If your urine is clear to very light yellow mid-day, your water/fluid intake is adequate. If it appears darker and heavier, you need more. Remember, sweating causes you to lose more fluids so you need to replace it to stay well-hydrated.
Supplements: A good multi-vitamin/mineral supplement that includes Vitamin C, Vitamin E, selenium, beta carotene, and Vitamin D. These are cancer-fighting powerhouses and should be part of your healthy diet every day.
There you have my recommendations for a cancer-risk reducing, healthy diet! They are easy changes that have a 3-in-1 bonus. Not only will they reduce your risk for cancer, but will also lower your risk for heart disease and diabetes!