Cancer is a major health problem worldwide for almost 1 out of 6 deaths, according to WHO. But did you know that almost 50% of cancer cases can be avoided by making simple lifestyle changes? Certain factors such as smoking, poor diet, lack of physical activity and exposure to harmful substances considerably increase the risk of cancer. The good news is that small daily habits can considerably reduce this risk. Here are some easy lifestyle changes This can help you protect yourself from cancer.
“Cancer and lifestyle go hand in hand. A better and healed lifestyle can reduce the occurrence of cancer. Cancer is also sporadic and genetic. The factor responsible for cancer can be considered to be modifiable or not modifiable. The healthy lifestyle is the best example of a modifiable factor that we can modify and reduce the risk of cancer, “said Dr. Sandip Bipte, breast surgeon of Hindu Pd Hospital and MRC, Khar
Stop smoking and completely avoid tobacco
Smoking is the main cause of lung cancer and is linked to at least 14 other types of cancer, including mouth, throat, pancreas and bladder cancer. According to CDC (Centers for Disease Control and Prevention)Stop smoking considerably reduces the risk of cancer, even if you have been smoking for years. If quitting smoking is difficult, consider using nicotine, advice or support replacement therapy groups – it is worth it!
“Tobacco avoidance is the most effective measure for cancer prevention, since tobacco consumption leads to a high incidence of cancer, including those of the lung and the gorge. Limiting alcohol intake is also important because excessive alcohol consumption is linked to increased risks of liver, breast and colorectal cancer. In addition, reducing exposure to environmental carcinogens such as radiation and certain chemicals, as well as use sun protection To protect yourself against ultraviolet rays, plays an essential role in prevention of cancer. Regular screening and vaccinations against viruses such as HPV and hepatitis B can also prevent the specific types of cancer, “said Dr. Shona Nag, senior medical oncologist and oncology director, Sahyadri Super special hospital
Maintain a healthy weight
Obesity is linked to an increased risk of several cancers, including breast cancer, colorectal and kidney. Studies Show that maintaining a healthy body mass index (BMI) reduces the risk of cancer from 30 to 40%. Simple changes such as control of portions, consumption of more fibers and reduction of sweet foods can help control your weight.
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Eat a cancer diet
What we eat plays a major role in cancer prevention. The diet must include:
- Fruits and vegetables (rich in antioxidants)
- Whole grains and legumes (fibers reduce the risk of colorectal cancer)
- Healthy fats (like olive oil and nuts)
At the same time, reducing transformed meats, red meat and sugary drinks can reduce the risk of stomach and colorectal cancer.
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Stay physically active every day
The exercise regularly can reduce the risk of cancer by 30 to 50%, in particular for breast, colon and endometrium cancers. THE WHO suggests at least 150 minutes of moderate exercise per week – it can be as simple as:
- Quickly walk for 30 minutes a day
- Take the stairs instead of the elevator
- Make yoga or stretch at home
- Cycling or swimming on weekends
Say no to cheers
Excessive alcohol consumption increases the risk of liver, breast and esophagus cancer. THE American Cancer Society recommends Limit alcohol to:
- Men: no more than 2 glasses per day
- Women: no more than 1 drink per day
If you like social consumption, try cocktails, infused water or teas based on plants as healthier alternatives.
Depending on the type, cancer can cause fatigue, unexplained weight loss, persistent pain, abnormal bleeding or changes in the skin. Recognizing early symptoms can improve treatment results.
Let your body sleep and rest for a perfect period
Bad sleep habits can weaken the immune system and increase the risk of cancer. Research Since 2018, he suggests that sleep deprivation and irregular sleep habits can be linked to hormone -related cancer such as breast and prostate cancer. Aim 7 to 9 hours of quality sleep every night by:
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- Maintain a fixed sleep schedule
- Reduce screen time before bed
- Keep the room dark and fresh for better sleep quality
Protect yourself from the harmful sun exposure
Skin cancer is one of the most common and avoidable cancers.
- Bearing a sunscreen (SPF 30 or more)
- Avoid tanning beds and prolonged exposure to the sun
- Wearing hats and sunglasses to protect harmful UV rays
- Taking these precautions can reduce the risk of melanoma and other skin cancers.