Each one of us is handed a genetic predisposition for physical traits. Some argue that genes even influence our habits and behaviors. One thing is certain: Our genes also influence our risk of some diseases, like cancer. While we cannot manipulate these set DNA characteristics, there are some lifestyle habits that impact this disease risk factor: eating habits and physical activity.
According to the American Cancer Society, one-third of all cancer deaths in the United States each year are linked to diet and physical activity, with excess body weight or obesity being major risk factors. These same factors are also linked with heart disease and diabetes risk.
“Controlling what we fuel our bodies with is so very important,” says Shayna Komar, a licensed and registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. “The general rule of thumb is to eat 80% plant-based foods and 20% animal proteins. This will also help you stay away from the processed foods and packaged foods that have proven to be cancer-causing foods.”
Eat from a rainbow
Komar says the more color these natural foods have, the better. She tells her patients to eat from a rainbow. This means variety is key.
“Berries, beans and greens should be in your grocery cart every week. And when they are out of season, turn to frozen veggies and fruits. These foods are frozen at their highest peak of nutritional value.”
Komar also recommends searching out local farmers' markets in the early fall and spring. Local farmers usually have a nice variety of in-season veggies and fruits packed with flavor and nutrition.
Spices and herbs add more than just flavor
When it comes to preparing food, Komar encourages the use of spices and herbs to pep up bland foods and add a change of flavor. Spices and herbs have many positive health benefits too. They have zero calories, no fat and they have anti-inflammatory traits. Turmeric is at the top of the list for anti-inflammatory foods as well as anti-cancer and antioxidant properties.
“Think globally when you are eating,” Komar says. “Western and Indian recipes use a wide variety of spices, and Mediterranean foods are prepared with predominantly fresh cuisine. Oregano, basil and parsley can add a punch of flavor and are even easy to grow in a pot at home.”
Keep moving
A healthy diet is much more effective if you combine it with physical activity. Exercise can also reduce your risk of developing cancer. The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic activity like brisk walking every week and muscle-strengthening activities on two or more days a week that work all the major muscle groups.
Piedmont Healthcare offers Cancer Wellness at four locations: Atlanta, Fayetteville, Newnan and Henry. For more information, visit Piedmont Cancer Services.
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