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Cancers don’t develop overnight.  70% of known causes of cancers are avoidable and related to lifestyle.  Most of us like having well fried foods ‘chips, chaps and chicken.’ These foods contain oils that contribute to obesity.

Did you know that obesity accounts for 20% of all cancer deaths among women and 14% among men, according to research.  You are overweight if your body mass index is between 25 and 29.9; you are obese if it's 30 or more and this is what makes the difference between the two.

The rate at which cancer is claiming the lives of Ugandans is worrying. The story of RIP Rose Nankabirwa, the former NTV Uganda news anchor is a sad one and still in the memories of many people.

Below are simple foods to help you keep fit and healthy. These cancer-fighting foods and lifestyle moves can significantly reduce your cancer risk. Of course, do not ignore to visit your doctor with any concerns.

1. Steam your broccoli.

This is a cancer-preventing super food—one you should eat frequently. Broccoli contains more glucosinolate than boiled, fried, or microwaved broccoli. Nutrients leach into the cooking water instead of remaining in the vegetable. Broccoli helps fight; breast, liver, lung, prostate, skin, stomach, and bladder cancers.

2. Stand more. Sit less.

Most people prefer jobs that are not tiresome – want to work in offices where they are seated most of the time. New studies suggest that people who spend most of their day sitting are at a 24 percent higher risk for colon and endometrial cancer than their counterparts. Other research showed that people who spent more time in front of the TV had a 54 percent increased risk of colon cancer than those who watched less TV. Time to switch to a standing desk? If that's not an option, get up and walk around for a few minutes at least once an hour.

3. Cut out sugary drinks.

Ugandans are fond of parties. In most cases, drinks such as sodas and other sweet juices are served. I had one lady saying, “If I came to your party and not served food with a bottle of soda, I would count that day wasted.”

But on a sad note, not only do sugary drinks contribute to obesity and diabetes; they also increase risks of endometrial cancer. Women who drank large amounts of sugar-laden beverages have up to 87 percent higher risk of endometrial cancer, likely due to the pounds these drinks can add.

4. Get 15 minutes of sun a day.

It is estimated that 90 percent of the body’s vitamin D comes directly from the sunlight—not from food or supplements. A vitamin D deficiency can reduce communication between cells, causing them to stop sticking together and allowing cancer cells to spread. Vitamin D helps promote proper cell maturation and reproduction; kinks in these processes can lead to cancer growth. People with low levels of vitamin D have a higher risk of multiple cancers, including breast, colon, prostate, ovarian, and stomach, as well as osteoporosis, diabetes, multiple sclerosis, and high blood pressure. But avoid over exposure, which can cause skin cancer—you only need a few minutes a day to produce adequate vitamin D levels.

5. Sip a glass of beer or wine.

This useful tip is applicable only when you take the rightful amount. Alcohol protects against the bacterium Helicobacter pylori, which is known to cause ulcers and may lead to stomach cancer. Moderate amounts of wine, beer, lager, or cider might protect against H. pylori; drinking three to six glasses of wine or one to two half-pints of beer a week showed 11 percent fewer infections. Don’t overdo it: Drinking more than one or two alcoholic drinks a day may increase your risk of mouth, throat, oesophageal, liver, and breast cancers.

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