Simple daily rules reduce the likelihood of cancer and contribute to prevention
You must have seen the overwhelming advertising headlines "A diet that relieves cancer!" Or "How to reduce the risk of cancer twice in just a few minutes a day?". Is it true that simple daily rules reduce the likelihood of developing malignant tumors?
In fact, there is no witchcraft in the prevention of cancer. This disease is to a large extent dependent on genetics, so even an ideal way of life leaves an opportunity for the development of a tumor. However, according to experts, about one third of all cases of cancer in adults are associated with everyday habits that we are able to control.
In this article you will find 8 easy ways to help you reduce the risk of developing malignant tumors.
1. It is best to give up smoking in order to prevent cancer
In the United States, lung cancer kills more men and women than any other tumor: 28% of deaths (or 160,000 people) per year are associated with this type of cancer. And in most cases a tumor arises on the background of smoking. However, tobacco abuse is associated not only with lung deficiency, but with a dozen other types of cancer. That's why many doctors are advised to start cancer prevention precisely from smoking cessation. And if you have not started smoking yet, never start. Interestingly, reducing the risk of cancer is possible only by reducing the number of smoked cigarettes per day. Research, the results of which recently appeared in the Journal of the American Medical Association, shows that the refusal of 10 cigarettes per day reduces the risk of developing lung cancer by as much as 27%!
However, it is not naive to assume that smoking does not harm the health, even if you do not smoke yourself. About 3,000 cases of lung cancer are associated with passive smoking every year. It has been scientifically proven that inhaling tobacco smoke increases the risk of other malignant tumors. Imagine being in a closed nightclub or bar. Around you smoke 100 people, which means that you smoke too, even if there is no cigarette in your hands. If you leave the party and your clothes smell like tobacco smoke, then you have inhaled an adequate amount of this poison in the evening.
2. Throw excess weight
It is known that obesity and overweight affects the heart. But do you know that this is also a significant risk factor for cancer? About 14% of deaths from cancer and more than 3% of new cases of malignant tumors are associated with obesity annually.
That is why the American Institute for the Study of Malignant Neoplasms (American Institute for Cancer Research, AICR) advises as long as possible to maintain normal weight. In November 2007, the organization released a report that discussed the effects of nutrition, food and physical activity on the development and prevention of cancer. According to this official document, obesity is associated with a wide variety of cancers, including esophageal cancer, pancreas, gallbladder, breast, endometrium and kidneys.
3. More traffic
The same expert report states that preventing the development of many types of cancer helps the most diverse forms of physical activity. Numerous studies have shown that only 30 minutes of moderate exercise each day helps reduce the risk of cancer by 30-50%. If you were able to lose weight to acceptable weight values, increased your physical activity and included fruits and vegetables in the diet, then it is equivalent to smoking cessation. Many people simply do not realize the importance of such changes, because they consider these moments commonplace.
4. Fill the plate with vegetable products
Many products have a prophylactic effect on cancer. For example, tomatoes, watermelons and other vegetables containing lycopene have proven to reduce the risk of developing prostate cancer in men.
However, if you have set the goal of reducing the likelihood of the occurrence of various malignant tumors, then be prepared to eat vegetarian food, especially non-potatoes vegetables and fruits. On this principle many diets, such as Mediterranean and vegetarian, are based. It is believed that just such a diet best protects against cancer.
AICR has proposed a "new American dish" plan, according to which 2/3 of the dishes during each meal should take vegetables, fruits, beans and whole grains (bread and cereals). Part of the plate can be filled with fish, lean meat and low-fat dairy products (such as cheese or cheese).
5. Refuse alcohol
The impact of alcohol on health is a kind of double-edged sticks. There is plenty of evidence of a positive effect of moderate consumption of alcohol, especially red wine, on the state of the cardiovascular system. However, on the other hand, alcohol abuse increases the risk of developing cancer. In this case, the effect is dose-dependent: the more you drink, the higher the risk of malignant tumors, especially the oral cavity, larynx, esophagus and stomach. In combination with smoking, the risk increases at times.
What to do? AICR and the American Cancer Society recommends limiting alcohol consumption: women should drink no more than one dose per day, and not more than two doses for men. In this case, one dose of alcohol corresponds to 0.5 liters of beer, half a glass of wine (100 ml), a glass of vodka or 30-40 g of whiskey or other strong drink.
6. Get rid of stress
There is no evidence of a direct impact of stress on the risk of cancer. However, psychological strain can lead to unhealthy habits. After all, there is nothing better than looking at stress with an extra piece of cake that leads to overeating, a glass of beer or a cigarette. If you are accustomed to cope with stress precisely in this way, then the risk of developing cancer is increasing.
That is why it is recommended to develop healthy ways to fight stress, such as exercise, meditation, or personal diary.
7. Nepenebregait survey
Many test methods, such as mammography for breast cancer or the determination of a prostate-specific antigen for prostate cancer, do not themselves prevent malignant tumors. They only detect them at the earliest stages when treatment is most effective.
Other tests, such as a cervical cervix smear or colonoscopy, can detect precancerous changes. If left unattended, then, ultimately, cervical cancer or colon cancer will develop.
Talk to your doctor to determine which method of examination is right for you. Discuss with him the risk factors, the presence of cancer tumors from family members and trouble you with symptoms.
8. Drop down to the origins of your family
Doctors advise their patients to study the history of diseases in the family as thoroughly as possible. That is how the risk of developing certain diseases that occur in different generations from family members is determined. For example, when next time your family is gathered together, try to talk as much as possible with all those present about family diseases. Of course, this is not a very pleasant topic for a talk at a festive table, but the information gathered will ultimately be useful to everyone.
There are special charts or tables that can be downloaded to a personal computer and used to make family history.