World Cancer Day 2025: Our diets often mimic a ‘SAD’ diet which stands for a Standard American Diet or can be referred to as a Western diet. It is characterised by ultra-processed foods, high in added sugar, sodium and fat. Fried or processed foods, red meats, refined grains like white rice, white flour (maida), white pasta, sugar-sweetened beverages and decadent desserts are common offenders. This diet tends to be low in vegetables, fruits, whole grains, legumes and lean proteins. For convenience and a lack of time, the quality of food is often compromised. Food functions as our fuel, to keep our body functioning and healthy, thus fuelling with sub-standard quality food will compromise our well-being.
In a conversation with Jagran English, Safia Livingston, Dietician (MS RD) at MASSH (Minimal Access Smart Surgery Hospital), Delhi explained how lifestyle choices and food habits lead to cancer.
How Lifestyle Choices And Food Habits Lead to Cancer?
Inflammation is one of the hallmarks of cancer. Inflammation can also increase due to excessive sugar consumption, smoking, second-hand tobacco smoke, air pollution, a lack of sleep and many other environmental factors. The International Agency for Research on Cancer (IRAC) wing of the World Health Organization (WHO) has a classification system that indicates if something is known to cause cancer or is carcinogenic. Group 1 includes items that are known to cause cancer in humans. The list includes certain foods or compounds found in foods or lifestyle behaviours such as acetaldehyde consumed in alcoholic beverages and consumption of processed meats which may be smoked, nitrite-cured and preserved with high qualities of salt.
The next grouping, Group 2A, categorised as “probably carcinogenic” includes red meat though also includes some surprising ones like, night shift work that involves circadian disruption, and even very hot beverages above 65 degrees Celsius. Consuming red meats and even chargrilled meats become blackened in the process of cooking which produces harmful free radicals and damage cells in the body. Instead choosing cooking methods like baking, steaming, or parboiling allows more control on the cooking process.
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Everyone knows what is healthy, though the real challenge is actually doing it! Living a healthy and active lifestyle will avoid the buildup of excessive weight and fat in the body. Finding fun ways to exercise like with a friend or finding a new hobby that involves movement like dance or running aiming for a goal of at least 30 minutes a day, 5 days a week.
People are aware that broccoli is protective against cancer and a daily goal of 2 ½ cups or 300-400g of fresh fruit and vegetables (preferably organic) however challenging should be incorporated into one’s life. Adding a variety of coloured fruit and vegetables to sauces, soups, sabjis, smoothies and salads is advised. Small intentional decisions add up and protect you when you actively prioritise health.
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