Cancer prevention: malignancy is one of the leading causes of death worldwide, but did you know that many cases can be prevented by following some simple lifestyle changes? In this article, we will reveal the 7 secrets to reduce your risk of developing cancer and improve your overall health and well-being.
Quit Smoking: Essential Step in Cancer Prevention :
Tobacco use is the most preventable cause of cancer, accounting for about 22% of cancer deaths globally. Smoking, chewing, or snuffing tobacco can damage your DNA and increase your risk of lung, oral, throat, esophageal, bladder, kidney, pancreatic, and cervical cancers. If you are a smoker, quitting can significantly lower your risk of cancer and other diseases. If you are a non-smoker, avoid exposure to secondhand smoke and other forms of tobacco.
Promote cancer prevention by ensuring a healthy weight :
Being overweight or obese can increase your risk of various types of cancer, such as breast, colorectal, endometrial, liver, kidney, and pancreatic cancers. Excess body fat can cause chronic inflammation and hormonal imbalances that can promote cancer growth. To maintain a healthy weight, aim for a body mass index (BMI) between 18.5 and 24.9. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared.
Balanced Nutrition: Key to Effective Cancer Prevention :
What you eat can have a big impact on your cancer risk. A balanced diet that is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats can provide you with antioxidants, phytochemicals, fiber, and other nutrients that can protect your cells from damage and support your immune system. On the other hand, a diet that is high in processed meats, red meats, salt, sugar, and refined carbohydrates can increase your risk of cancer and other chronic diseases. To eat a balanced diet, follow these tips :
- Eat at least five servings of fruits and vegetables every day. Choose a variety of colors and types to get the most benefits.
- Limit your intake of processed meats, such as bacon, ham, sausages, hot dogs, and salami. These foods contain nitrites and nitrates that can form carcinogenic compounds in your body.
- Limit your intake of red meats, such as beef, pork, lamb, and goat. These foods contain heme iron that can damage your DNA and increase your risk of colorectal cancer.
- Limit your intake of salt and salty foods. Too much salt can raise your blood pressure and increase your risk of stomach cancer.
- Limit your intake of sugar and sugary drinks. Too much sugar can cause obesity and diabetes, which are risk factors for cancer.
- Limit your intake of alcohol. Alcohol can increase your risk of several types of cancer, such as mouth, throat, esophageal, liver, breast, and colorectal cancers. If you drink alcohol, limit yourself to no more than one drink per day for women and two drinks per day for men.
Be physically active :
Physical activity can help you maintain a healthy weight, lower your blood pressure, improve your blood sugar levels, reduce inflammation, boost your immune system, and lower your stress levels. All these factors can lower your risk of cancer and other diseases. To be physically active, aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. You can also do some strength training exercises at least twice a week to build your muscles and bones.
Protect yourself from the sun :
Exposure to ultraviolet (UV) radiation from the sun or tanning beds can damage your skin cells and increase your risk of skin cancer. Skin cancer is the most common type of cancer in the world, but it is also one of the most preventable. To protect yourself from the sun,follow these tips :
- Avoid sun exposure between 10 a.m. and 4 p.m., when the UV rays are strongest.
- Wear sunscreen with a sun protection factor (SPF) of at least 15 every day, even on cloudy days.
- Wear protective clothing, such as hats, sunglasses, long sleeves, and pants.
- Avoid tanning beds and sunlamps, which emit UV rays that are more intense than the sun.
Get vaccinated against infections :
Some infections can cause chronic inflammation and increase your risk of cancer. For example, human papillomavirus (HPV) can cause cervical, anal, penile, throat, and mouth cancers; hepatitis B virus (HBV) can cause liver cancer; and Helicobacter pylori (H.pylori) can cause stomach cancer. To prevent these infections, get vaccinated against them if they are available in your area. You should also practice safe sex and avoid sharing needles to prevent other sexually transmitted infections and blood-borne infections that can increase your cancer risk.
Get regular screenings and check-ups :
Early detection of cancer can increase your chances of survival and recovery. Some cancers can be detected by screening tests that can find abnormal cells or tumors before they cause any symptoms. For example, mammograms can detect breast cancer; Pap tests can detect cervical cancer; and colonoscopies can detect colorectal cancer. You should talk to your doctor about the best screening tests for you based on your age, gender, family history, and personal risk factors. You should also see your doctor if you notice any unusual changes in your body, such as lumps, sores, bleeding, pain, weight loss, or fatigue.
Conclusion
Cancer prevention is not a guarantee, but it is a powerful way to reduce your risk of developing this devastating disease. By following these 7 secrets, you can improve your health and well-being and lower your chances of getting cancer. Remember that prevention is better than cure, so start making these changes today and enjoy the benefits for years to come.
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