According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide. However, understanding the causes of this deadly disease, as well as ways to prevent and control it, can significantly reduce the damage caused by cancer worldwide. The chance of treating many types of cancer is definitely high, especially if they are detected early and treated properly. This makes it all the more important to take appropriate preventive measures to ensure security and peace. To protect yourself from this, we recommend that you try the following methods to prevent cancer through nutrition.
Approximately 12 million people are diagnosed with cancer each year and nearly 8 million die from such diseases each year. If this trend continues, there will be almost 12 million deaths in 2030. You've probably heard conflicting reports about cancer prevention through diet in this regard. Sometimes a specific nutritional cancer prevention tip recommended in one study is discouraged in another study.
Often what is known about it is not yet complete. However, it is generally accepted that your chances of developing cancer depend on the lifestyle you choose. So if you're interested in preventing cancer, know that simple lifestyle changes can make a difference. So consider these tips for preventing cancer through diet and adopting a healthier and sensible approach to life.
Quit smoking
Any type of tobacco puts you on a collision course with cancer. Scientists link smoking to several types of cancer, including lung, mouth, throat, larynx, pancreas, bladder, cervical and kidney cancers. Chewing tobacco was also previously thought to cause cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke can increase your risk of lung cancer.
Most cancer patients die from lung cancer, and smoking is the main cause of this type of cancer. For men, 90% of lung cancer deaths are caused or aggravated by smoking; for women the rate is 80%. Smoking also leads to cancer of the larynx, mouth, throat, kidney, pancreas and stomach. TheAvoidance of tobacco, or the decision to stop smoking, is an important part of cancer prevention. If you need help quitting smoking, ask your doctor about such products and other strategies.
Keep alcohol consumption to a minimum
There are many studies around the world exploring an apparent relationship between alcohol and cancer. Most of the results show that regular consumption of spirits increases the risk of mouth, larynx and pharynx cancer. Even 50 grams of hard alcohol per day doubles or triples the risk of these cancers.
There are also a number of studies that indicate that alcohol consumption can be a cause of liver cancer, breast cancer and colon cancer.
Eat healthy
Although making healthy choices at the grocery store and at mealtimes cannot guarantee cancer prevention through diet, it at least reduces the risk. For this reason, please note the following guidelines:
- Eat lots of fruits and vegetables. Base your diet on fruits, vegetables, and other plant-based foods like whole grains and beans.
- Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugar and fat from animal sources.
- Limit your consumption of processed meat. A report from the International Agency for Research on Cancer, the World Health Organization's cancer agency, concluded that eating large amounts of processed meat may slightly increase the risk of certain cancers.
Women who eat a Mediterranean diet with olive oil and various nuts may have a lower risk of breast cancer. The Mediterranean diet focuses primarily on plant-based foods such as fruits and vegetables, whole grains, legumes and nuts. People who adhere to cancer prevention through diet choose healthy fats like olive oil and protein sources like fish and seafood instead of red meat and butter.
Reduce fried foods and meat consumption
Foods high in fat, especially very hot foods such as those used for cooking or heating, can cause cancer. Frequent consumption of fried or fatty foods increases the likelihood ofto develop colon cancer, many times over. Cooking produces carcinogenic substances called acrylamides, which increase the risk of fatal disease. Most acrylamides are found in packaged foods such as French fries and other types of fried snacks.
The World Health Organization has declared processed meat and meat products (preserved by smoking, curing or salting) to be carcinogenic, claiming they are one of the world's leading causes of cancer. According to the World Health Organization, consuming even small amounts of meat can increase the risk of a fatal disease. For meat consumers, the highest risk is colon cancer, the cause of death for millions of people each year.
Consume less dairy products
Various scientific studies indicate that dairy products contribute significantly to the development of prostate, ovarian and breast cancer. Research conducted at Harvard shows that men who consume dairy products more than twice a day have a 34% higher risk of developing prostate cancer than those who abstain. In addition, consumption of dairy products increases acidity in the body, which in itself is a prerequisite for the development of cancer.
Go for a plant-based diet
Fresh fruits and vegetables, seeds, nuts, grains and legumes also contribute to cancer prevention through nutrition. Through the right combination and sufficient selection of these foods, you will receive all the vitamins, minerals and trace elements that your body needs. By eating whole foods, you can also maintain excellent physical health, reduce excess weight, and balance all body functions. From a medical perspective, the result is the possibility of reducing the risk of many forms of cancer, cardiovascular disease, diabetes and high blood pressure.
Exercise and be physically active
Maintaining a healthy weight can reduce the risk of several types of cancer, including breast, prostate, lung, colon and kidney cancer. Physical activity also counts. In addition to helping with weight control, physical activity can reduce the risk of some cancers. Adults who engage in some form of physical activity reap certain health benefits. However, aim to achieve significant health benefits with at least 75 or 150 minutes of vigorous, moderate aerobic activity per week. You can also try a combination of strength training and cardio. As a general goal, include at least 30 minutes of physical activity in your daily routine, and if you can do more, it would be even better for your overall health.
So, physical activities can reduce the risk of cancer because they treat diseases such as obesity, reduce inflammation, normalize hormone levels, improve insulin resistance and strengthen our immune system. The best forms of physical activity to prevent cancer are: swimming, jogging, yoga, short and long walks, and cycling. Not only do they reduce the risk of cancer, but they are also of great benefit for cardiovascular diseases, chronic diseases and diabetes.
Protect yourself sensibly from solar radiation
Skin cancer is one of the most common, but also one of the most preventable, types of cancer. In this regard, try the following prevention methods:
- Avoid midday sun: Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
- Stay in the shade: When you are outdoors, stay in the shade as much as possible. Sunglasses and a wide-brimmed hat also help.
- Cover exposed areas. Wear tightly woven, loose-fitting clothing that covers as much of your skin as possible. Choose light or dark colors that reflect more UV rays than pastels or bleached cotton.
- Don't skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply sunscreen generously and reapply every two hours - or more frequently if you swim or sweat.
- Avoid tanning beds, tanning beds and sun lamps. These are just as harmful as natural sunlight.
Get vaccinated
Cancer prevention also includes protection against certain viral infections. Talk to yoursDoctor about vaccinationsagainst:
- Hepatitis B: It may increase the risk of liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults. These would include, for example, adults who are sexually active but not in a monogamous relationship, people with sexually transmitted infections, people who use intravenous drugs, men who have sex with men, and healthcare or public safety workers, who may be exposed to infected blood or body fluids.
- Human papillomavirus (HPV). HPV is a sexually transmitted virus that can cause cervical and other genital cancers, as well as squamous cell carcinoma of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12.
Avoid risky sexual intercourse
Another effective cancer prevention strategy is to avoid risky behaviors that can lead to infections, which in turn can increase the risk of cancer. For example:
- Above all, practice safe sex. Limit the number of sexual partners you have and use a condom when you have sex. The more sexual partners you have in your life, the more likely you are to contract a sexually transmitted infection such as HIV or HPV. People with HIV or AIDS have a higher risk of liver and lung cancer. HPV is most commonly associated with uterine cancer, but it can also increase the risk of cancer of the reproductive organs.
- Sharing needles with people taking intravenous medications can also lead to HIV as well as hepatitis B and hepatitis C, which in turn can increase the risk of liver cancer. If you are concerned about substance abuse or addiction, seek professional help.
- Get regular medical care. Regular self-exams and screenings for various cancers such as skin, colon, cervical and breast cancer can increase your chances of detecting cancer early, when successful treatment is most likely. Ask your doctor about the best cancer prevention for you.
These tips and precautions are actually just a small part of an overall health program for a worry-free and happy life. Such a lifestyle can protect you not only from cancer, but also from almost all common diseases such as cardiovascular disease, high blood pressure, diabetes, skin diseases and even colds.
