Effective Dietary Approaches for Men's Cancer Prevention
Men can significantly reduce their cancer risk by adopting a healthy and diverse diet. Here are some key dietary strategies that can help in cancer prevention:
Diversify Your Food Choices
It is essential to embrace a diverse diet, predominantly consisting of plant-based foods. Aim for at least two-thirds of each meal to be filled with fresh vegetables, fruits, legumes, and whole grains.
Reduce Red Meat Intake
Limit red meat consumption to less than 90 grams per day. Fish and poultry are healthier alternatives to red meat. High intake of red meat is linked to increased risks of colon and rectal cancers. Additionally, it is vital to limit high-fat diets, specifically those rich in animal fats, and opt for healthy vegetable oils such as olive oil.
Limit Salt and Seasonings
To decrease the risk of stomach cancer, reduce the intake of salted and preserved foods. The World Health Organization recommends that daily salt consumption should be less than 6 grams.
Avoid Old Preserved Foods
Stay clear of foods that have been stored for too long at room temperature, as they may be contaminated with fungal toxins.
Steer Clear of Charred Foods
When cooking fish or meat, avoid charring the juices. Foods directly grilled over a flame should be consumed sparingly. Opt for healthier cooking methods like boiling, steaming, or stir-frying.
Incorporate Starchy Foods
Consume 600 to 800 grams of various grains, legumes, and root vegetables daily, focusing on minimally processed options. Limiting refined sugars is also important. Starchy foods can play a protective role against colon and rectal cancers, while a high-fiber diet may help prevent several types of cancer including breast and pancreatic cancers.
Emphasize Vegetables and Fruits
A daily intake of 400 to 800 grams of assorted vegetables and fruits can lower cancer risks by up to 20%. Aim to include five or more servings of vegetables and fruits in your diet each day.
Limit Alcohol Consumption
If you choose to drink, limit your intake to no more than one drink per day (equivalent to 250ml of beer, 100ml of wine, or 25ml of distilled spirits). Regular alcohol consumption increases the likelihood of developing cancers such as oral, throat, and esophageal cancers.
Maintain Regular Physical Activity
Engage in 40-60 minutes of exercise each day, which can include brisk walking or any similar intensity activity to support overall health.
Control Your Weight
Strive to maintain a healthy weight, avoiding significant fluctuations. After reaching adulthood, aim to limit weight gain to no more than 5 kilograms. Being overweight or obese can raise the risks for cancers such as endometrial, kidney, and colorectal cancers.
By adhering to these dietary principles, men can effectively lower their risk of cancer and cultivate a healthier lifestyle.