It is generally accepted that the risk of developing cancer depends on lifestyle. However, what is known today about its prevention (preventing cancer) is still at the stage of development and refinement.
Therefore, those who are interested in cancer prevention should follow these tips.
1. Stop smoking
Using any type of tobacco is a risk of disease. Smoking is associated with various types of cancer: cancer of the lungs, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco more provokes cancer of the oral cavity and pancreas. Even if you do not smoke, exposure to secondhand smoke can increase your risk of developing lung cancer.
Quitting smoking is an important part of cancer prevention. If you need help with this, contact a specialist.
2. Follow a healthy diet
Although choosing healthy foods cannot guarantee cancer prevention, it can reduce your risk. The following are recommendations:
- Eat lots of fruits and vegetables. Base your diet on fruits, vegetables, and other plant-based foods such as whole grains and beans.
- Watch your weight. Choose low-calorie foods, including refined sugar and fat from animal sources.
- Drink moderate amounts of alcohol. The risk of various types of cancer — including breast, colon, lung, kidney, and liver cancer — increases with the amount of alcohol consumed and the length of time it is consumed.
- Limit the consumption of processed meat. A report by the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat may slightly increase the risk of certain types of cancer.
Also, women who use the Mediterranean diet with olive oil and mixed nuts are less likely to have breast cancer. The Mediterranean diet focuses mainly on plant foods such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, such as olive oil, rather than animal origin; fish instead of red meat.
3. Maintain a healthy weight and be physically active
Maintaining a healthy weight can reduce the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity also matters. Besides being able to control your weight, physical activity alone can reduce the risk of breast and colon cancer.
Adults who participate in any physical activity receive certain health benefits. Essential health benefits will be at least 2.5 hours per week of moderate physical activity or 1.5 hours per week of active exercise. You can also combine moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine, and even more if you can.
4. Protect from the sun
Skin cancer is one of the most common types of cancer, and at the same time one of the most preventable. Try these tips:
- Avoid the midday sun. Stay away from the sun from 10 to 16 hours, when the sun's rays are the strongest.
- Stay in the shade. When you are outdoors, stay in the shade for as long as possible. Sunglasses and a wide-brimmed hat also help.
- Cover open areas. Wear loose clothing that covers as much of the skin as possible.
- Do not save on sunscreen. Use a broad spectrum sunscreen with SPF. Apply it abundantly every two hours or more often, especially if you are in the sun.
- Avoid tanning beds and tanning beds. They are just as harmful as the active sun rays.
5. Get vaccinated
Cancer prevention includes protection against some viral infections:
- Hepatitis B. Hepatitis B may increase your risk of developing liver cancer. Hepatitis B vaccine is recommended for some high-risk adults:
- people with transmitted infections;
- people who take drugs (intravenously);
- men who have intrest with men, and medical facilities and their employees who may be exposed to contaminated blood or body fluids.
- Human papillomavirus (HPV). HPV is a transmitted virus that can lead to cancer of the cervix and other genital organs, 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.
6. Avoid risky behavior
Another effective cancer prevention tactic is to avoid risky behavior that can lead to infections, which in turn can increase your risk of cancer. For instance:
- Practice safe. Limit the number of your partners and use a condom during meet. The more partners you have, the more likely you are to get a transmitted infection, such as HIV or HPV. People with HIV or AIDS have a higher risk of developing cancer of the anus, liver, and lungs. HPV is most often associated with cervical cancer, but it can also increase the risk of developing cancer of the anus, penis, throat, vulva and vagina.
- Use disposable needles for any injection. Sharing needles with people who use intravenous drugs can lead to HIV, as well as to hepatitis B and hepatitis C, which can increase the risk of developing liver cancer.
7. Have a regular medical examination
Regular examinations for various types of cancer, such as cancer of the skin, colon, cervix and breast, etc., can increase the chances of early diagnosis of cancer, then treatment is likely to be successful.
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