Prevent Cancer with Diet Changes
By maintaining a healthy weight and assuring your diet includes lots of fish and essential vitamins like vitamin D and selenium and certain medications like aspirin in a low dose, along with the tips listed below, some studies have shown that these factors may decrease the risk for colorectal cancer. Diet and lifestyle changes are paramount for Bronx residents as the colorectal cancer death rate per 100,000 persons in the Bronx is 16.5 yearly, which is slightly higher than in New York City overall which is 16.1, according to the NYS Department of Health.
In a study by the European Prospective Investigation into Cancer and Nutrition (EPIC), 500,000 men and women were examined to determine susceptibility to colorectal cancer in relation to diet and lifestyle. The study found that there were “associations that exist between intakes of red and processed meat, of poultry, and of fish and colorectal cancer risk”. The EPIC study showed that “people who eat diets rich in meat also tend to eat less fiber and less fish” and it suggested that a “high intake of red meat could increase your risk of developing colon cancer”. To read more on the 2005 study “Meat, Fish, and Colorectal Cancer Risk: The European Prospective Investigation into Cancer and Nutrition” click the link.
Some ways to manage your diet would be to eat less red and processed meats as stated in the Colorectal Fact Sheet provided by the Prevent Cancer Foundation. (For Spanish click here) Red meat includes beef, pork or lamb and processed meats which consist of sausages, canned ham, corned beef or spam, frankfurters and cold cuts or deli meats. Find healthy living recipes at the “eHealth Recipe Creator”.
Vitamin D promotes absorption of calcium and magnesium and helps to maintain adequate levels of phosphorus in the blood. Studies have shown that vitamin D protects the cells from colon cancer and is necessary to prevent tumor cell growth. To found out more on this study read “Vitamin D and Colon Cancer” by Heide S. Cross and Meinrad Peterlik, and click on the link. It is recommended that we all schedule a “sun vacation” for a week every winter and to take in 10 to 15 minutes of sunshine at least three times weekly for the body to produce the necessary requirements of vitamin D. Adults need 5 micrograms (mcg) (200 iu) and for those ages 50 – 70 yrs 10 mcg (400 iu) are needed, and 15 mcg (600 iu) for anyone over 70 yrs old. Foods containing Vitamin D are Vegetables: mushrooms, Meat: beef, chicken, duck, lamb, pork, and turkey, Seafood: anchovies, cod, herring, sardines and tuna, Dairy Products: cheese, cream, milk, yogurt, Read more here.
Assuring that your diet maintains the daily recommended doses of vitamins and minerals isn’t always easy in our busy lifestyles. Keep vitamin supplements on hand, like “One A Day Vitamins”. Purchase them at your neighborhood CVS or Rite Aid pharmacies in the Bronx.
- CVS Pharmacy – 3775 East Tremont Avenue, Bronx, NY 10465, (718) 597-3757, Map / Directions
- Rite Aid – 2750 Boston Road, Bronx, NY 10469-4127, (718) 405-2127, Map / Directions
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