A cancer dietician has shared the seven simple things people can do to help reduce their risk of becoming sick.
Nichole Andrews, a registered dietician and nutritionist specialising in oncology, shared a video online where she provided expert insight.
The 38-year-old has garnered over 45,000 views with her latest post.
In the clip, she lists things that people can incorporate into their everyday life which may be useful for reducing the risk of developing cancer.
She also gives recommendations on what to avoid if people wish to protect their health.
“I know how amazing and powerful nutrition can be to help survivors have better treatment outcomes and reduce risk of recurrence,” Nichole, who is based in Tri-Cities, Washington, US told Need To Know of her work in the field.
“Sadly there is so much misinformation out there, that people cannot eat well – so I am so happy to clear up that confusion and help people eat with confidence.”
At the beginning of the video, she states that ‘it’s so simple’ before heading straight into her top tips.
EAT MORE PLANTS:
Nichole said: “The main thing you want to do to reduce cancer risk is add in more plant foods to your diet.
“You don’t have to eat the trendy foods that they push onto you, like kale.
“Just choose the plant foods that you like more.
“Soy is a plant food that can help you reduce cancer risk.
“Nuts and seeds are plant foods and also whole grains are.
“I know everyone’s saying to go gluten-free to lose weight, or gluten is bad – that’s not true.
“It’s because there are three things that are in those plant foods: phytochemicals, antioxidants, and fibre.
“In fact, you want to get 30 grams of fibre in a day to reduce the risk of colon and breast cancer.”
MOVE IT:
Next, Nichole advised that people focus on moving their bodies and exercising more.
As well as getting a workout in, she says that it can be as easy as going for walks and moving around the house.
The key, according to the dietician, is to get 35 minutes of movement in, five days per week.
She continued: “Sitting less, moving more will reduce your risk of cancer.”
“It’s not enough to just work out and then be done for the day.
“You actually want to get up and move around. Getting as many steps as you can in, or going on walks with your dog or your kids or whatever.
“What’s more structured is exercise. 35 minutes, five days a week will reduce your risk of so many different cancers.”
NO BOOZE:
Next up, Nichole recommends eliminating alcohol entirely.
She said: “It’s glorified in our society.
“Wine culture – how to distress from a day, how to cope.
“Unfortunately, that’s how it’s sold, and it just couldn’t be any further from the truth.
“You’re also going to sleep better, you’re going to have more energy, you’re going to have better skin, and you’re going to feel better in so many ways.
“Also take out tobacco, but you probably already knew that.”
EAT MORE DAIRY:
Nichole’s fifth tip leaned more towards something you should add in and not take out.
Her research has led her to discover that consuming more dairy can have a significantly positive impact on cutting your chances of disease.
She said: “It’s so exciting that dairy actually reduces the risk of colon cancer.
“You don’t want to get high-fat dairy unless you’re someone who’s maybe really trying to gain weight or something like that.
“But even then, it’s going to be higher in saturated fat.
“Consume dairy, enjoy it.
“If you don’t like dairy then I would consume soy because it’s going to have that high protein level that dairy has.”
WATCH YOUR MEAT INTAKE:
Whilst on the topic of protein, Nichole reveals the meats that we should be avoiding in our diets.
Eating too much red meat can have a negative effect, as can processed meats.
The dietician said: “You don’t want to have any more than 18 ounces of red meat a week or it will start to increase your risk of colon cancer.
“It is a lot.
“So unless you’re eating 18 ounces of red meat, you’re fine. You can have red meat.
“The meats you do completely want to take out are processed meat.
“Those are going to be like hot dogs, all your pre-cooked deli meats.
“Rotisserie chicken is safe, as it’s cooked in-store.
“Deli meats are pre-cooked and shelf stable for a really long period of time.
“Because of the way they’re cooked and processed, they increase the risk of colon cancer.”
BE SUPPLEMENT SAVVY:
Nichole’s seventh and final tip was one that also may come as a shock to some: don’t take too many supplements unless you need them.
She explained: “Don’t take unnecessary supplements.
“Unfortunately, cancer survivors are preyed upon by many people who sell supplements.
“They try to get you to take all these different supplements to say it’s the way to detox and reduce cancer.
“You can get a very high dose of a micronutrient with just a pill, whereas with food, you’re never gonna reach that toxic level.
“Don’t take supplements unless you have a true deficiency that your doctor will show and prove to you through lab results.
“Supplements don’t decrease cancer risk, they can increase it with that very high level.”
