Cancer Dietitian Recommends 3 Lifestyle Changes to Reduce Cancer Risk in Young People

Rates of cancer in younger adults are on the rise, but a dietitian specializing in cancer prevention shared tips to reduce the risk of developing the disease. Tejal Parekh, a registered and licensed dietitian who helps mesothelioma patients reduce cancer symptoms through diet at Asbestos.com, told Business Insider that simple lifestyle changes can be powerful in preventing cancer.

According to the American Cancer Society, rates of cancer in younger adults have been increasing since the ’90s, with colorectal, breast, and stomach cancers being particular concerns. In fact, the US Centers for Disease Control and Prevention states that one in three people will develop some form of cancer in their lifetime.

Parekh emphasized the importance of eating a plant-based diet to reduce the risk of cancer. She explained that certain herbs and foods, such as apples, cherries, walnuts, lentils, blueberries, green tea, tomatoes, soy, and grapefruit, contain phytochemicals, antioxidants, and fiber that are thought to help prevent cancer. Phytochemicals and antioxidants repair DNA damage, while fiber helps maintain a healthy weight.

Experts agree that a combination of plant foods offers the strongest protection against cancer. Parekh recommends filling at least two-thirds of your plate with plants at each meal, including fruits, vegetables, whole grains like barley and quinoa, herbs, spices, beans, and legumes. Adding different herbs and spices to your meals and trying out recipes from vegetarian cookbooks can help increase the variety of plants in your diet.

In addition to eating a plant-based diet, Parekh advised limiting processed foods, red meat, alcohol, and salt. Ultra-processed foods, such as sodas and sweetened breakfast cereals, have been linked to various health issues, including cancer. Red meat is classified as “probably carcinogenic” by the International Agency for Research on Cancer, meaning it may increase the risk of developing cancer. High salt diets are also associated with an increased risk of stomach cancer.

When it comes to alcohol consumption, Parekh recommended limiting intake to one or two servings per day for women and men, respectively. The World Health Organization states that no level of alcohol consumption is safe for our health.

Maintaining a healthy weight and exercising regularly are also important factors in preventing cancer. Parekh suggested being physically active for at least 30 minutes daily, as exercise improves immune system function and reduces inflammation. Research shows that people with higher levels of body fat are more likely to develop certain cancers, making it crucial to maintain a healthy weight.

Even small amounts of exercise can have a significant impact on cancer prevention. One study found that just 4.5 minutes of vigorous activity per day could reduce the risk of developing certain cancers by 32%.

In conclusion, making simple lifestyle changes such as eating a plant-based diet, limiting processed foods and alcohol, and exercising regularly can help reduce the risk of developing cancer. By following these tips from a dietitian specializing in cancer prevention, individuals can take proactive steps towards maintaining their health and well-being.