By Melissa Hutsell
Eating an apple a day won’t necessarily keep the cancer away, but better dietary habits will help our bodies fight off potentially life-threatening diseases.
According to the American Institute for Cancer Research (AICR), “Everyday choices directly impact our chances of getting cancer.” There is more than enough evidence to suggest that our diets are directly tied to higher risks of disease. It’s no secret that processed foods high in trans fats, sugars, and salt are taking a serious toll on Americans’ diets and lifestyles, making us generally heavier and unhealthy. For this very reason, it is important to incorporate healthy options such as fruits, legumes and vegetables into our diet. More specifically, the AICR recommends dedicating 3/4 of each meal to these healthier options. In fact, research shows that diets high in vegetables, fruits and legumes help to lower risks of cancer and other illness.
Both directly and indirectly, the vitamins, minerals, and phytochemicals found in foods like blueberries, apples, and spinach actively protect our systems. Whole grains and beans are typically higher in fiber and therefore aid in weight management. This is in part due to the fact that these fruits and vegetables are lower in calories, meaning slimmer waistlines and lower risk of disease; because maintaining a healthy weight is the single most effective step we can take to defend against cancer.
Mark Sarale, owner and nutritionist at Stockton’s Max Muscle Sports Nutrition, explains that diet and exercise are essential to every aspect of health, including cancer, for several reasons. “There are many environmental toxins stored in fat cells, so when your body holds more fat, you are likely storing more toxins. As we all know many toxins influence your chances of getting cancer, so maintaining a low body fat percentage decreases your risk factors.”
Additionally, the AICR finds that carrying excess body fat increases the risk of 10 different types of cancers including; esophagus, pancreas, colon, kidney, gallbladder, ovarian and prostate. Together, with the World Cancer Fund (WCF), the AICR states, “Fat cells produce estrogen, which promotes cell growth. They also produce a variety of proteins that cause inflammation and insulin resistance, which in turn promote cell growth and cell reproduction. Fat at the waist is even more active in producing these growth stimulants. The more often cells divide, the more opportunity there is for cancer to develop,” finds the study. The report also suggests lowering red meat intake, being active for at least 30 minutes per day, and avoiding sugary drinks while eating more fruits, veggies and legumes.
Mark adds that the reality is, most Americans don’t eat real food. “We always recommend to get back to the basics. Fruits and veggies will help deliver crucial phytonutrients.” Moreover, proteins like chicken, turkey, fish, and even steak (in moderation) help to feed muscle tissue
and keep blood sugar stable. “Vegetable proteins like lentils, beans, and high protein greens are also a great choice. We always recommend lots of healthy fats like nuts, avocado, olive oil, salmon, and contrary to popular belief, eggs. But remember, no one way of eating fits everyone.” Mark customizes plans to fit the individual’s lifestyle, goals, and daily activity. However, he adds that, “some people are genetically predisposed to having certain ailments or have been exposed to environmental toxins out of their control. So while being healthy and staying fit will not ensure that you live a cancer free life, it is certainly a great step in the right direction.”
For a Healthier Lifestyle, Visit:
Max Muscle Sports Nutrition
4343 Pacific Ave., Stockton
(209) 951-6299,
MaxMuscle.com