1. Limit the consumption of fine sugars

By this, I mean sugars which are powdery or in small cubes which are use to make cakes and other delicacies¹. So no sugar in your Coffee or tea as from now. Replace white bread with wholewheat breads. Stop drinking sodas². These food products have a high glycemic index: they contain a lot of sugar which are digested and absorbed very quickly by the human body. Cancerous cells need a lot of glucose³ to develop rapidly. A diet with lots of sugars can favorize the development of tumors in your body. Moreover, your pancreas, the organ which produces insulin in your body, must increase its turnover⁴ of insulin to break down surplus sugar. This increase of insulin, according to the chief of cancerology department, stimulates⁵ the growth and diffusion⁶ of cancerous cells. It is imperative⁷ then to limit the consumption of fine sugars.

2. Avoid hydrogenated or partially⁸ hydrogenated oils

You can find them in some margarines and prepared dishes. They have inflammatory properties and prepare the ground for the formation of cancerous tissues. These are also trans fat products. Trans fats lowers the amount of HDL or good cholesterol⁹.

3. Opt¹⁰ for fresh farmers foods

Fresh farmers foods have the advantage of having been cultivated the traditional way. The fruits and vegetables are not contaminated by pesticides¹¹ and insecticides and the meats are not loaded with steroids and hormones¹². But beware though. Some farmers do resort to orthodox and unhealthy methods to boost their productions.

4. Green Tea

Green tea is rich in polyphenols and seems to block the formation of tumors by preventing blood vessels¹³ of forming everywhere. Green tea also seem to prevent the formation of leukemia, cancers of the prostate, breasts, kidneys, skins and mouth.

5. Soja

Soja contains isoflavines which have the property of reducing overstimulation of the body by oestrogens. It is used in some treatments of cancer like breasts cancer.

6. Curcuma

Curcuma have anti-inflammatory properties and thus may prevent proliferation of some tumors, namely in the colon¹⁴, liver or stomach and breasts.

7. Maintain a correct weight

Maintain your BMI (Body Mass Index) in the healthy normal range of 18.5 to 24,9. Overweight and obesity¹⁵ increase the risks of developing cancer, even more if you have a lot of fatty tissues around your waists. An increase in weight raises the probability of having cancer in your colon and rectum, oesophagus, pancreas, kidneys and breasts even after menopause.

8. Do some regular physical activities

The famous 30 minutes daily walk must no longer remains¹⁶ as idle talks. You must make sure you have a daily time slice to do some jogging, walking or other physical activities. Doing some kind of sports may have some benefits against certain types of cancer such as lung and pancreatic cancers.

9. Limit the consumption of red meat to 500 g per week

Red meat has been known to be one of the causes of the cancer of the colon and rectum. But do not eliminate it completely from your diet because it is also a very good source of essential minerals and nutrients¹⁷ like proteins, zinc¹⁸ and iron.

10. Daily Maximum Alcohol Intake¹⁹: only 1 glass for women and two glasses for men

And no alcohol for pregnant women! Alcohol favorizes the apparition²⁰ of cancer in certain parts of the body: colon, rectum, oesophagus, liver and even breasts.

11. Limit consumption of salt to 5 g per day

It seems that salt is one of the major causes of stomach cancer.

12. Mothers should breastfeed their babies

Ideally every baby should be fed by breastfeeding only till the age of six months. Breastfeeding decreases the risks of Breast Cancers for the women and participates in the development of a solid immunitary system of the growing child. This also prevents overweight later.

Note that nutrition is one of the contributing factors among other factors such as heredity, stress, work environment, exposure to sun and chemicals, smoking but if you manage to atleast control one factor, you are decreasing the risks of developing cancer.