Cancer is a multifactorial disease and, of all cancer cases, only 5-10% are directly attributable to genetic causes, while in 90-95% of cases, environmental causes play a role of which the diet represents 35-40% of the causes of cancer.

There is multiple scientific evidence showing the influence of diet on the appearance and the prevention of certain types of cancer.  Some basic recommendations that I normally mention to my patients about what and how to eat to prevent cancer and countless diseases include the following:

1. Maintain an adequate weight, this is not a matter of vanity or absurd ideals of beauty, it is a matter of health, if you are overweight you must pay attention to this.
2. Eliminate processed meat like sausages and reduce overall meat consumption.
3. Pay attention to the origin of food, that doesn’t mean you have to buy everything organic but be aware of where the product comes from.
4. Pay attention to cooking methods, giving preference to simmering and steaming.
5. Limit sugar consumption: Sugar is not an enemy but hidden sugars are! I personally believe, and am quite convinced, that a dessert from time to time or an ice-cream in summer generate well-being and believe me they are not a problem. Memorize these hidden sugars: maltodextrin, sucrose, dextrin, glucose syrup, fructose syrup, dextrose and maltose. Also stay away from artificial sweeteners, a diet cola is not better than a regular cola.
6. Get into the habit of reading the ingredient list on the foods you buy, don’t just look at the calories. There are foods that do not have to have sugar, dextrose, glucose syrup, emulsifiers, sorbates, nitrates, and all the E-additives, etc.
7. Eat complex carbohydrates, carbohydrates are not fattening! They give us energy and even well-being. The difference is whether they are whole or processed. Whole-grain carbohydrates are nutritious, fill you up, prevent glycemic spikes, and NO, they don’t make you fat! If you don’t eat carbs, you will eat something else, and trust me, that is normally not the best option.
8. Avoid frying and barbecues because carcinogens such as heterocyclic amines and acrylamides are produced.

My top anticancer and health promoter ingredients and which I personally consume daily and invite my patients to do so are:

• Turmeric: ¼ teaspoon a day
• Ground flax seeds: 2-3 tablespoons daily and keep them in the fridge
• Tomato or natural tomato sauce
• Red fruits: your favourites are the best!
• Citric fruits including the flesh, not just the juice
• Extra virgin olive oil, kept in a dark glass bottle away from direct light or heat
• Green tea: unsweetened
• Cruciferous vegetables like cauliflower or broccoli
• Dark green leafy veggies like spinach
• At least one portion of onion, garlic, leek, chives or spring onion

It would take me too long to explain the reasons here in detail but you can always contact me and I will gladly explain how to include them in your diet.

At Inspire2Live we recognize the importance of prevention as the first tool in the global approach to cancer. It all starts with this. Eating well is not only important to prevent disease. If we eat healthily, we feel good and this only adds to our quality of life.

María Chacon
Patient Advocate Inspire2Live