5 essential daily practices to avoid cancer

Cancer is not an illness that suddenly occurs, it is the result of accumulated chronic inflammation and accelerated aging. Diet is something we can manage daily to reduce the risk of cancer. A doctor teaches us five essential daily practices to prevent cancer, which can fight inflammation, stabilize blood sugar, and enhance immunity.

Chronic Inflammation Increases Cancer Risk: 3 Essential Food Types to Fight Inflammation

Nutritional and Functional Medicine expert Dr. Lau Pok-yan stated on his Facebook page that diet is a daily tool for "reducing cancer risk," including combating inflammation, stabilizing blood sugar, and boosting immunity. Among these, chronic inflammation increases the incidence of cancer. Some studies indicate that chronic inflammation in the body accelerates DNA damage and reduces cell repair capacity. He listed three types of foods that can reduce chronic inflammation, allowing the immune system to not be constantly in a state of battle and enabling cells to live healthier:

• Olive oil, polyphenols (berries), variety of fruits and vegetables: Strong antioxidant capacity.
• Omega-3 (fish oil): Reduces pro-inflammatory factors IL-6 and TNF-α.
• Abundant dietary fiber: Modulates gut microbiota, reducing inflammation.

4 Major Dietary Recommendations to Stabilize Blood Sugar and Prevent Pancreatic Cancer

Lau also mentioned that controlling blood sugar fluctuations can lower the risk of various cancers. Research shows that high blood sugar and high insulin levels are clearly associated with breast cancer, liver cancer, colorectal cancer, and pancreatic cancer. This is because higher blood sugar requires the body to produce more insulin, and insulin is a growth-promoting hormone that stimulates rapid cell proliferation. Over time, this may foster cancer development. The following four dietary approaches can help stabilize blood sugar:

• Low GI diet (avoid excessive refined starches)
• Adequate protein
• Time-restricted eating (avoid extreme fasting)
• Eat more whole foods

3 Essential Food Types to Cultivate a Healthy Gut Microbiome

Lau stated that the gut microbiome determines the alertness of the immune system. In recent years, numerous studies have indicated that gut microbiota can influence immune cell function, especially NK natural killer cells, chronic inflammation, and the body's ability to clear carcinogens. Nurturing a healthy gut ensures the immune system can properly monitor abnormal cells and prevents cancer cells from thriving. He listed three types of foods that can help improve the gut microbiome:

• High-fiber foods: Such as vegetables, whole grains, legumes, etc.
• Polyphenols: Such as tea, berries, grapes, cocoa, etc.
• Fermented foods: Such as yogurt, miso, kimchi, etc.

5 Essential Daily Practices to Prevent Cancer and Resist Aging

Lau pointed out that truly effective cancer prevention relies on long-term lifestyle habits. Every bite of food eaten each day either repairs or damages the body. Preventing cancer is also part of Aging Control. Therefore, the easiest factor to control when aiming to slow down the aging process is diet. He listed five essential daily practices to prevent cancer and resist aging:

• Eat at least seven servings of fruits and vegetables daily; the more colorful, the better.
• Eat less processed meat, fried food, and sweets.
• Have deep-sea fish or supplement with Omega-3 at least two to three times per week.
• Adopt the Mediterranean diet as a lifestyle, not as a short-term weight loss method.
• Eat fiber daily, such as legumes, vegetables, fruits, nuts, and brown rice, to support your gut bacteria.