Limit calorie intake: Consumption of energy-dense foods loaded with calories, sugar and fat is contributing to an obesity epidemic, which in turn, leads to cancer. "In Mumbai, our meals largely consist of polished rice, packaged foods with preservatives, and crispy fried food," said Mallath. "This makes what we eat on any given day extremely calorie-heavy with few nutrients." Add to these sugary juices, aerated drinks, sports drinks, and the problem increases manifold. Fresh natural fruit juices, he said, were a much better alternative. In his review paper on the subject, Mallath has written that the genesis of the problem lies in a very basic Indian notion that a 'chubby child is a healthy child'. In reality, he wrote, overweight children are more likely to be obese later in adulthood, and consequently, become more prone to developing one of the lifestyle cancers."Processed foods have replaced the traditional whole-grain and cereal- based weaning foods," he said, referring to how traditional grocery shops are fast making way for supermarkets which stock more of processed food. "Eating fresh solves half the problems but it's becoming less due to factors such as convenience and aggressive marketing."
Eat vegetables, fruits, whole grains: A report compiled by the Union for International Cancer Control (UICC) followed globally talks about how plant-based diets, which are high in natural nutrients, could reduce cancer risk drastically. The report stresses on eating more vegetables, legumes, pulses and fruits contain vitamins, minerals and fibre. It recommends using whole grains (for bread and rotis) as opposed to the normal processed flour. Several experts in the medical fraternity also recommend the consumption of phytochemicals, or non-nutritive plant chemicals. Some of the known phytochemicals are found in fruits (flavanoids), tomatoes (lycopene), and soy (isoflavones).
Limit intake of red meat: Though red meats are good sources of protein, vitamins and minerals, they are also major contributors to total fat, saturated fat and cholesterol. "Excessive meat consumption has been directly linked with an increased risk of colorectal cancer. Eating meat in moderation and cooking it in less oil makes a big difference," said Dr Sanjay Sharma, who is attached to the SL Raheja Hospital in Mahim. A study done on colon cancer survivors found that a high meat and-dairy diet, when coupled with limited plant-based food, increased the risk of recurrence by 3.25 times.
Modify the Indian style of cooking: Traditional Indian cooking involves heating up oil to a very high temperature and then adding spices to it. This, doctors said, produces a high quantity of saturated fats, which lead to cancers of the breast and small intestine. Sharma said global statistics showed that the occurrence of cancer was extremely low in countries where olive oil, instead of refined oil, was used as the main cooking medium."In Italy, for example, even though their food mainly revolves around cheese, the use of olive oil is mainly in raw form. Even if they're cooking, the oil is warm instead of hot," Sharma said. "This fact alone has a huge impact on their cancer numbers." Dr Tejinder Singh, a medical oncologist at Fortis Hospital, said that deep-frying food or cooking it at a very high temperature produces acrylamides, a mutagen that is seen as a probable human carcinogen.The best way to cook, according to Singh, is steaming food and adding small amounts of water until it became tender
Use Indian spices: Several food ingredients used commonly in India are known for their immunity-boosting and cancer-fighting properties. Spices such as garlic, ginger, basil and coriander are encouraged, and food seasoned with turmeric and onion prevents stomach cancers. Rosemary is known to prevent carcinogens from binding and causing tumourous growths.
Limit alcohol consumption: The World Health Organisation (WHO) recently declared alcohol as the largest known cancercausing product sold without any warnings signs. Drinking heavily causes cancers of the pharynx, larynx, oesophagus, liver and mouth. The risk of getting these cancers increases twice with two large pegs per day, and goes up exponentially as alcohol intake increases. What was worrisome, doctors said, is that alcohol enjoys a status of social acceptance in India, like tobacco did 10 years ago. Recent estimates suggested that worldwide 3.6 per cent of all cancers, and 3.5 per cent of all cancer deaths, were due to alcohol consumption. The recommendation from most doctors is that men should limit their alcoholic drinks to not more than two measures per day, and women to not more
Keep Body Mass Index (BMI) in check: A simple BMI calculation is dividing your weight in kilograFms with the square of your height in metres. The ideal result should be between 18-25. The 25-30 range is categorised as 'overweight' and above 30 as 'obese'. Several studies across the world link excess body weight to cancers of the kidney, endometrium, pancreas, breast, thyroid and gall-bladder. In simple terms, fat tissues produce excessive amount of the hormone estrogen, which can lead to several cancers. "Other than that, people suffering from obesity have increased levels of insulin and insulin-like growths in their blood, which promote the development of certain tumours," Singh said. Fat cells produce a hormone called Adipokines, which may stimulate or inhibit cell growth, and a hormone called Leptin, which is known to promote cell proliferation. More belly fat, or a larger waistline, is seen to have a direct link with heightened risk of endometrial cancer in women. Global statistics show that stomach cancer are on the decline in several regions, including India. But there has been a marginal rise in the incidence of cancers in the caldia, which is a part of the stomach. Some studies link this with obesity.
Eat vegetables, fruits, whole grains: A report compiled by the Union for International Cancer Control (UICC) followed globally talks about how plant-based diets, which are high in natural nutrients, could reduce cancer risk drastically. The report stresses on eating more vegetables, legumes, pulses and fruits contain vitamins, minerals and fibre. It recommends using whole grains (for bread and rotis) as opposed to the normal processed flour. Several experts in the medical fraternity also recommend the consumption of phytochemicals, or non-nutritive plant chemicals. Some of the known phytochemicals are found in fruits (flavanoids), tomatoes (lycopene), and soy (isoflavones).
Limit intake of red meat: Though red meats are good sources of protein, vitamins and minerals, they are also major contributors to total fat, saturated fat and cholesterol. "Excessive meat consumption has been directly linked with an increased risk of colorectal cancer. Eating meat in moderation and cooking it in less oil makes a big difference," said Dr Sanjay Sharma, who is attached to the SL Raheja Hospital in Mahim. A study done on colon cancer survivors found that a high meat and-dairy diet, when coupled with limited plant-based food, increased the risk of recurrence by 3.25 times.
Modify the Indian style of cooking: Traditional Indian cooking involves heating up oil to a very high temperature and then adding spices to it. This, doctors said, produces a high quantity of saturated fats, which lead to cancers of the breast and small intestine. Sharma said global statistics showed that the occurrence of cancer was extremely low in countries where olive oil, instead of refined oil, was used as the main cooking medium."In Italy, for example, even though their food mainly revolves around cheese, the use of olive oil is mainly in raw form. Even if they're cooking, the oil is warm instead of hot," Sharma said. "This fact alone has a huge impact on their cancer numbers." Dr Tejinder Singh, a medical oncologist at Fortis Hospital, said that deep-frying food or cooking it at a very high temperature produces acrylamides, a mutagen that is seen as a probable human carcinogen.The best way to cook, according to Singh, is steaming food and adding small amounts of water until it became tender
Use Indian spices: Several food ingredients used commonly in India are known for their immunity-boosting and cancer-fighting properties. Spices such as garlic, ginger, basil and coriander are encouraged, and food seasoned with turmeric and onion prevents stomach cancers. Rosemary is known to prevent carcinogens from binding and causing tumourous growths.
Limit alcohol consumption: The World Health Organisation (WHO) recently declared alcohol as the largest known cancercausing product sold without any warnings signs. Drinking heavily causes cancers of the pharynx, larynx, oesophagus, liver and mouth. The risk of getting these cancers increases twice with two large pegs per day, and goes up exponentially as alcohol intake increases. What was worrisome, doctors said, is that alcohol enjoys a status of social acceptance in India, like tobacco did 10 years ago. Recent estimates suggested that worldwide 3.6 per cent of all cancers, and 3.5 per cent of all cancer deaths, were due to alcohol consumption. The recommendation from most doctors is that men should limit their alcoholic drinks to not more than two measures per day, and women to not more
Keep Body Mass Index (BMI) in check: A simple BMI calculation is dividing your weight in kilograFms with the square of your height in metres. The ideal result should be between 18-25. The 25-30 range is categorised as 'overweight' and above 30 as 'obese'. Several studies across the world link excess body weight to cancers of the kidney, endometrium, pancreas, breast, thyroid and gall-bladder. In simple terms, fat tissues produce excessive amount of the hormone estrogen, which can lead to several cancers. "Other than that, people suffering from obesity have increased levels of insulin and insulin-like growths in their blood, which promote the development of certain tumours," Singh said. Fat cells produce a hormone called Adipokines, which may stimulate or inhibit cell growth, and a hormone called Leptin, which is known to promote cell proliferation. More belly fat, or a larger waistline, is seen to have a direct link with heightened risk of endometrial cancer in women. Global statistics show that stomach cancer are on the decline in several regions, including India. But there has been a marginal rise in the incidence of cancers in the caldia, which is a part of the stomach. Some studies link this with obesity.
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