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 greatly reduce the damage cancer causes worldwide. The chance of treating many types of cancer is definitely high, especially if they are detected early and treated properly. It is all the more important to take suitable preventive measures to bring us security and peace. To protect yourself from this, we recommend that you try the following methods for preventing cancer through diet.
Support cancer prevention through diet
About 12 million people are diagnosed with cancer each year, and nearly 8 million die each year from such diseases. If this trend continues, there will be nearly 12 million deaths in 2030. You have likely heard conflicting reports about cancer prevention through diet on this point. However, sometimes a specific cancer prevention through diet 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 are interested in preventing cancer, trust that simple lifestyle changes can make a difference. So keep these tips in mind for preventing cancer through diet and a healthier and sensible outlook on life.
Tip 1: stop smoking
Any type of tobacco will put you on a collision course with cancer. Scientists link smoking to a variety of cancers 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 the pancreas. Even if you don’t use tobacco, exposure to secondhand smoke can increase your risk of lung cancer.
Most cancer patients die of lung cancer, and smoking is the leading cause of this type of cancer. For men, 90% of lung cancer deaths are caused or exacerbated by smoking; for women, the rate is 80%. Smoking also leads to cancer of the larynx, mouth, throat, kidney, pancreas, and stomach. Avoiding tobacco, or making a decision to quit, is an important part of preventing cancer. If you need help quitting smoking, ask your doctor about such products and other strategies.
Tip 2: Keep alcohol consumption to a minimum
There are many studies around the world exploring an obvious relationship between alcohol and cancer. Most of the results show that regular consumption of spirits increases the risk of cancer of the mouth, larynx and throat. Even 50 grams of high-grade alcohol a day doubles or triples the risk of these cancers.
There are also a variety of studies that suggest that alcohol consumption can be a cause of liver cancer, breast cancer, and colon cancer.
Tip 3: eat healthily
While making healthy choices at the grocery store and with meals may not guarantee cancer prevention through diet, it at least reduces the risk. For this reason, keep the following guidelines in mind:
- Eat lots of fruits and vegetables. Align your eating plan with fruits, vegetables, and other plant-based foods like whole grains and beans.
- Avoid Obesity. Eat lighter and leaner by choosing less high-calorie foods, including refined sugars and fat from animal sources.
- Limit the consumption of processed meat. A report from the International Agency for Research on Cancer, the World Health Organization’s cancer agency, concluded that consuming large amounts of processed meat may marginally increase the risk of certain types of cancer.
Women who eat a Mediterranean diet with olive oil and various nuts may have a lower risk of breast cancer. The Mediterranean diet mainly focuses 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 sources of protein like seafood instead of red meat and butter.
Reduce fried foods and meat consumption
High fat foods, especially very warm foods such as those used for cooking or heating, can cause cancer. Frequent consumption of fried or fat-boiled foods increases the likelihood of developing colon cancer many times over. Cooking produces carcinogenic substances called acrylamides, which increase the risk of a fatal disease. Most acrylamides contain packaged foods such as french fries and other types of fried snacks.
The World Health Organization has declared processed meat and meat products (they are preserved by smoking, curing or salting) to be carcinogenic and claims that they are one of the leading causes of cancer worldwide. According to the World Health Organization, even small amounts of meat can increase the risk of a fatal disease. For meat consumers, the highest risk of colon cancer is the killer 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 cancers. Research conducted at Harvard shows that men who consume dairy products more than twice a day are 34% more likely to develop prostate cancer than those who refrain from it. In addition, the consumption of dairy products increases the level of acidity in the body, which in itself is a prerequisite for the development of cancer.
Rely on a plant-based diet
Fresh fruits and vegetables, seeds, nuts, grains, and legumes also help prevent cancer through diet. The right combination and an adequate selection of these foods will give you all the vitamins, minerals and trace elements you need for your body. A wholesome diet can also help you maintain excellent physical health, reduce excess weight, and balance all body functions. As a result, from a medical point of view, there is an opportunity to reduce the risk of many forms of cancer, cardiovascular disease, diabetes and high blood pressure.
Tip 4: exercise and be physically active
Maintaining a healthy weight can lower the risk of several types of cancer, including breast, prostate, lung, colon, and kidney cancers. Physical activity also counts. In addition to helping with weight management, physical activity can lower the risk of some cancers. Adults who engage in some form of physical activity benefit from certain health benefits. However, strive to achieve significant health benefits with at least 75 or 150 minutes of intense, moderate aerobic activity per week. You can also try a combination of weight training and cardio. As a general goal, you should 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 general condition.
So, physical activity can lower the risk of cancer by treating diseases like obesity, reducing inflammation, normalizing hormone levels, improving insulin resistance, and strengthening our immune systems. The best forms of exercise to prevent cancer are: swimming, jogging, yoga, short and long walks, and cycling. Not only do they lower the risk of cancer, but they are also of great use in cardiovascular disease, chronic illness, and diabetes.
Tip 5: Protect yourself sensibly against solar radiation
Skin cancer is one of the most common, but also one of the most preventable types of cancer. With this in mind, 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’re 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 radiation than pastel colors or bleached cotton.
- Don’t skimp on sunscreen. Use a broad-spectrum sunscreen with a sun protection factor of at least 30, even on cloudy days. Apply the sunscreen generously and repeat every two hours – or more often if you swim or sweat.
- Avoid tanning beds, sun beds, and sun lamps. These are just as harmful as natural sunlight.
Tip 6: get vaccinated
Cancer prevention also includes protection against certain viral infections. Talk to your doctor about vaccinations for:
- Hepatitis B: It can increase your risk of liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults. For example, these would be adults who are sexually active but not in a monogamous relationship with one another, people with sexually transmitted infections, people who use intravenous drugs, men who have sex with men, and in health care or public safety employees. 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 aged 11 and 12 years.
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:
- Most of all, practice safe sex. Limit the number of sexual partners you can 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 are at 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 genital organs.
- Sharing needles with people taking intravenous drugs can also lead to HIV, hepatitis B and hepatitis C, which 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 like skin, colon, cervical, and breast cancers can increase your chances of catching cancer early, when successful treatment is most likely. Ask your doctor about the best cancer screenings for you.
These tips and precautions are actually just a small part of an overall health program for a carefree and happy life. Such a lifestyle can protect you not only from cancer, but also from almost all common diseases such as cardiovascular diseases, high blood pressure, diabetes, skin diseases and colds.