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Senior Times - April 2019 Page 23NUTRITIOUS DIET REDUCES CANCER RISKAccording to the Academy of Nutrition and Dietetics there are several food choices you can make to reduce your risk of cancer. Better yet, eating well can help you prevent and beat can- cer in a variety of ways.Some cancer risk factors, such as genetics and environment, are out of your control, but research suggests that about 70% of your lifetime risk of cancer is within your power to change, including your diet. Avoiding cigarettes, limiting alcohol, reaching a healthy weight, and getting regular exercise are all great steps for preventing can- cer. Adopting a healthy diet can also play a vital role. By avoiding foods that increase your riskFocus on Plant Proteins – Beans and lentils are nutritious and affordable sources of protein and dietary fiber. Nutrient-dense plant-based pro- teins also include tofu and tempeh. Eating more plant protein than animal protein is associated with a lower risk of many types of cancers.of cancer and eating more of those that support your immune system, you can better protect your health and boost your ability to fight off cancer and other diseases.Limit Calorie-Dense, Nutrient-Deficient Foods – Reduce your intake of foods with added sugars and solid fats that provide a lot of calo- ries but few nutrients. These foods include sug- ar-sweetened beverages, processed snack foods, and desserts. Calories add up fast with these sorts of calorie-dense foods, which can lead to weight gain and leaves little room for more healthful, cancer-preventive foods. Even though they are some of the tastiest, they should also be carefully limited.Limit Alcohol – Evidence suggests all types of alcoholic drinks may increase your risk ofa number of cancers, including cancer of the mouth, pharynx, larynx, esophagus, liver, breast, colon, and rectum. It’s unclear exactly how alcohol affects cancer risk. It is considered more harmful when combined with smoking. If con- sumed at all, limit alcoholic drinks to no more than one drink daily for women and two for men. (A serving of alcohol is considered 11⁄2 fluid ounces of hard liquor, five fluid ounces of wine or 12 fluid ounces of beer.)Research shows that as many as one-third of all cancer deaths are linked to lifestyle behaviors including diet and physical activity.Eat Whole Foods – Whole foods are your best bet for reducing cancer risk. Research sug- gests the nutrients found naturally in foods offers a protective effect. The same findings do not appear to be true for supplements. Thus, the best sources of nutrients for cancer prevention are nutrient-rich whole foods and healthful beverag- es. Talk to your health care provider before taking any supplements.If you have cancer, eating well can positively support treatment. This may help you live well for years to come after treatment.Eat Vegetables, Fruits, Whole Grains, and Legumes – Eating plenty of whole plant foods is linked with a lower risk of lung, oral, esophageal, stomach, and colon cancer. Fill half your plate with vegetables and fruits, and make at least half your grains whole grains.Here are some general guidelines to help reduce your cancer risk through eating right.Keep a Healthy Weight – One in five people who die from cancer have an overweight or obese body mass index. But, exactly how weight affects cancer risk is unclear. Excess weight increases your risk by 50 percent for endometrial cancer and esophageal adenocarcinoma. Also, a higher number of postmenopausal women who are over- weight develop breast cancer. Weight in the belly area is most closely connected with an increased risk of certain cancers. But, obesity is associated with cancer of the following ten body parts: colon, gallbladder, kidney, liver, ovaries, pancre- as, prostate, rectum, thyroid, and uterus.At this point, it’s not clear which compo- nents in vegetables and fruits are most protec- tive against cancer. So enjoy a variety of whole foods naturally-rich in nutrients.Moderate Your Meat Portions – Some stud- ies suggest a link between colon cancer and eat- ing large amounts of red meat. This is especially true for processed meat such as ham, bacon, and hot dogs. Your best bet is to enjoy animal protein in moderation. Enjoy a small portion of meat andIf you have a history of cancer in your family, making small changes to your diet and behaviors now can make a big difference to your long-term health. And if you’ve already been diagnosed with cancer, eating a nutritious diet can help support your mood and strengthen your body during this challenging time.fill the rest of your plate with whole grains and vegetables.For more tips on reducing your risk or managing diseases through nutrition, consult a registered dietitian nutritionist in your area.Eat Right is the source for this article. For more information visit’S ABOUT YOU.When you need legal help, you deserve a Law Firm that will work for you.We are a different kind of law  rm.Call us today and  nd out the difference for yourself.Kellie E. PodolskyProbate & Estate Planning: Your family and your wishes. Trusted and respected to help YOU make YOUR decisions regardingyour estate, your property, your health care plans and your legacy. Wills • Power of Attorney • Trusts • DeedsFREE CONSULTATIONS for Probate & Estate Planning Clients601 S. Shore Dr. #329, Battle Creek 49014 • (269) 965-3185 • Find us on facebook!

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