during Cancer prevention It makes sense to say that more than 40% of cancers are caused by bad lifestyles like smoking, overeating and lack of exercise.
“Smoking is one of the causes of lung cancer,” says Gregory Masters, a physician and specialist at the Helen F. Graham Cancer Center in New York. Many skin cancers associated with sunburn and many uterine cancers are infected.
“On the other hand, genetics plays a role in a small number of cancers,” he said. Literally, focus on Healthy behaviors are the most effective way to reduce your risk of developing cancer is being.
Follow the health magazine’s 11 effective ways to reduce cancer risk through a healthy lifestyle Submit:
Never smoke, never smoke
It may not make sense, but quitting smoking is the answer when it comes to preventing any kind of cancer. Cigarettes cause 30% of cancer deaths. Especially lung cancer that causes more deaths than other cancers.
According to experts, one of the best ways to reduce your risk of cancer is to avoid tobacco. According to a 2010 study in the Journal of the American Medical Association, even a daily decrease in smoking, from 20 to less than 10, reduces the risk of lung cancer in smokers by 27%.
According to experts, the less you smoke, the better your life. You can get help from smoking cessation agencies.
Monitor your weight
According to the American Institute for Cancer Research (AICR), being overweight not only harms your back, but obesity increases your risk of 10 types of cancer, including the esophagus, kidneys, and gallbladder.
Adipose tissue produces a protein that causes inflammation, strengthens cancer cells and increases the risk of cancer.
In addition, the American Institute for Cancer Research estimates that more than 120,000 cancer cases in the U.S. are due to weight gain each year. Dr. Patricia Ganz says that some lifestyles make it more difficult than ever to maintain normal weight. Fast food is cheap and instead of going out, we spend most of our time on TV and computers.
His suggestion is to weigh yourself regularly and take action if the measures are increasing. Keep your BMI below 25.
Sweats for at least 30 minutes a week
When it comes to cancer, exercise is just as important as food law. A third of all cancer deaths in the United States each year are linked to diet and physical activity.
However American Cancer Research AssociationShe recommends moderate exercise for 150 minutes (75 minutes of heavy activity) each week, and research shows that low-intensity exercises can also be effective.
30 minutes of physical activity per week is enough to reduce the risk of breast cancer in women by 35%. In the United States, one in every eight women develops the disease. Dr. Ganz says: “Exercise not only helps in maintaining normal weight, it also reduces inflammation and prevents cancer cells from progressing to malignant tumors.”
Get rid of alcohol
Alcohol causes many types of cancer, including the mouth, throat, colon and breast. The exact cause is unknown, but researchers suspect that alcohol damages body tissues, for example, in the colon, bacteria can convert alcohol into large amounts of acetaldehyde (a chemical known to cause cancer in animal laboratories). .
In women, consuming intoxicants (alcohol) increases the amount of estrogen (a hormone in breast tissue) and increases the risk of developing breast cancer.
Vegetables are not only part of a healthy diet, they also have anti-cancer properties. For this reason, eat two and a half servings of fruits and vegetables every day.
Green vegetables, especially broccoli, Brussels sprouts and kale, contain chemical glucosamine, which is broken down in the digestive system into compounds that have anti-cancer effects.
For example, a 2000 study at the Center for Gynecological Oncology found that one of these compounds reduced the growth of abnormal cells in the human womb.
Other anticancer vegetables: Tomato contains lycopene, a phytochemical that blocks molecules harmful to the cell and these molecules are called free radicals.
Eggplant contains nazone, which is an antioxidant that blocks the blood flow that cancer cells need to multiply. In addition, leaving such diets leaves no room for other foods, including red meat. Studies show that eating 600 grams of red meat a week can cause bowel cancer.
Women between the ages of 18 and 39 years are more likely to develop skin cancer (the most deadly form of skin cancer). In the past forty years, the growth rate of this disease has reached 800%.
UV tanning is somewhat involved, but exposure to direct sunlight is more harmful. Fortunately, this risk is reduced by taking a small amount of simple sunscreen.
According to a 2010 study of 1,600 people published in the Journal of Clinical Oncology, people who use sunscreen daily are 50% less likely to develop skin cancer than those who do not. “Apply a small amount of SPF 15 every day,” says Dr. Ganz.
Use sunscreen even in winter and cloudy days. It is suggested not to leave the house from 10 in the morning until 4 in the evening, when the UV rays are high, and the use of sunscreen should become like brushing usually.
Stress alone cannot cause cancer, but according to Dr. Jones, stress can alter the environment in the body until the cancerous condition becomes more pronounced. A 2013 study at Ohio State University found that persistent stress alters immune cell activity by stimulating oneself (this confuses the body with hormones such as cortisol, for example).
Even if not necessary, it increases inflammation, which can cause cancer cells to mutate secretly. Fortunately, stress can be reduced by planning. For example, by practicing yoga and not checking your emails after 7 pm.
Dr. Ganz believes that doing things to keep your body healthy and has no place to grow cancer cells.
Check your condition
Although tests do not prevent cancer, they can alert physicians to warning signs of pre-cancer cancer (for example, polyps in the colon or suspected mole).
For this reason doctors advise that after 20 years of age Cancer prevention Check occasionally. Women must have a breast test every three to forty years and then have mammography once a year (breast exams reduce the risk of fatal breast cancer by up to 25%).
Get a cervical smear every three years to prevent uterine cancer (since 1950, the cervical smear death rate has decreased by 75%.)
Check your colon from the age of 50 (if you have a family history of the disease, do it sooner.) According to cancer experts, it can be treated early.
Beware of mold and fungi.
Mycotoxins and aflatoxins in mold are among the most well-known carcinogens. If you have a cracked water pipe in your home or the cellar or bathroom has a musty smell, get expert help to check the area of your home and get rid of dangers.
Clinical research has shown that volunteering, leadership, and other charitable and harmonious behaviors enhance immune function. It is good for your health to engage in valuable activities on a regular basis. One of the most rewarding activities is helping others.
Take a vitamin D supplement.
You may have heard a lot about it, but vitamin D is really good for your health in many ways, and one of these benefits is reducing your risk of cancer. According to Mackie, the problem is that you may not get enough of this vitamin.
The simple solution is to spend most of your time outdoors. Just ten minutes of sun exposure in the middle of a summer day provides tens of thousands of units of vitamin D in your body. But as winter approaches, the sun does not have enough energy to produce this amount, so you should use more vitamin D sources, such as fatty fish, in your diet and add vitamin supplements to your diet.
Although the Institute of Pharmacy recommends eating at least 600 units of vitamin D, the Society of Endocrinologists and most doctors recommend a daily intake of 2,000 units of vitamin D for health safety. Use a vitamin D supplement with a reputed and trusted brand of medicinal ingredients.