Cancer is one of the major global health challenges, but fortunately, many cancer cases can be prevented through lifestyle changes. According to the World Health Organization (WHO), nearly half of all cancers can be prevented through a healthy lifestyle. This article will present some scientific advice and practical actions to help us reduce our cancer risk.
Making lifestyle changes to prevent cancer: Scientific advice and practical action
Cancer is one of the major global health challenges, but fortunately, many cancer cases can be prevented through lifestyle changes. According to the World Health Organization (WHO), nearly half of all cancers can be prevented through a healthy lifestyle. This article will present some scientific advice and practical actions to help us reduce our cancer risk.
Maintain a healthy weight
Being overweight or obese has been linked to an increased risk of at least 13 types of cancer, including liver, kidney and gallbladder cancers. The increase in body mass index (BMI) is directly proportional to the rise in cancer risk. Obesity may promote the growth of cancer cells through mechanisms such as insulin resistance and chronic inflammation.
Make healthy eating choices
Eating a healthy diet can help reduce the risk of cancer. It is recommended to eat more fruits, vegetables, whole grains and legumes, which are rich in anti-inflammatory and antioxidant ingredients. At the same time, the intake of red and processed meat should be limited, and the consumption of high-fat foods and sweet drinks should be reduced to reduce the risk of cancer.
Increase physical activity
Physical inactivity has been linked to many types of cancer. At least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week is recommended to help maintain a healthy weight, reduce chronic inflammation, and boost the immune system.
Stop smoking and limit alcohol consumption
Smoking is a major risk factor for many cancers, while alcohol consumption has been linked to many cancers, including liver, stomach and esophageal cancer. Quitting smoking and limiting alcohol consumption are important measures to prevent cancer.
vaccinate
Preventing certain viral infections can help prevent related cancers. The hepatitis B vaccine and the human papillomavirus (HPV) vaccine are recommended. Hepatitis B infection increases the risk of liver cancer, while HPV infection is associated with cervical cancer and other genital cancers.
Avoid risky behaviors
Avoiding needle sharing and practicing safe sex can reduce the increased risk of cancer from contracting the virus. Sharing needles can lead to HIV, hepatitis B and C infections, which increase the risk of liver cancer. Safe sex practices can reduce HPV and HIV infections and reduce the incidence of related cancers.
Get regular screenings and medical attention
Performing regular self-exams and getting screened for cancer can improve the chances of early detection of cancer and increase the likelihood of successful treatment. Ask your health care provider about the best screening schedule for you, including screening for common cancers such as skin, colon, cervical and breast cancer.
By adhering to a healthy lifestyle, we can significantly reduce the risk of cancer. Improving eating habits, increasing physical activity, quitting smoking and limiting alcohol consumption, vaccinations, avoiding risky behaviors, and regular screening are all effective measures to prevent cancer. Let's take action today to protect our health from the threat of cancer. Through these practical actions, we can create a healthier future for ourselves and our families.