Emphasize Fruits and Vegetables
Almost all cancer researchers agree that a relatively low-fat diet that is predominantly based on fruits and vegetables, as well as whole grains and fiber, is good for preventing cancer. In particular, you should eat dark green, leafy vegetables; whole grains like brown rice and oats; and beans and legumes. Avoid processed foods, those with added sugars, and high-fat items. For the fats that you do consume, emphasize unsaturated, omega-3 fats such as olive oil and fish oil.
Maintain Healthy Calcium and Folic Acid Intake
Calcium plays an important role in mitigating bowel cancer and several other types of cancer, as well as preventing against osteoporosis and other bone conditions. For this reason, many cancer diets emphasize dairy products, but you can also get a good supply of calcium from many vegetables, especially broccoli and kale. Similarly, folic acid remains an important nutrient in combating cancer. Some of the best sources are spinach, egg yolks, peas, asparagus, and lentils.
Engage in Moderate Exercise at Least Every Other Day
Research suggests that the amount of exercise necessary to have an effect on cancer is three to five sessions per week, using up approximately three to four METs per session. A MET is a unit representing the energy used by your body at rest through burning calories and intake of oxygen. A brisk one-hour walk, or a light weight-lifting routine equals about three METs.
In simpler terms, this amount of exercise is roughly equivalent to a normal workout routine. If you are not accustomed to this level of exercise or are debilitated by your cancer, you will need to start with more gentle activities and gradually work your way up.
