According to the World Health Organization, each year about 14 million people are diagnosed with cancer and about eight million die from this disease.
Like any illness or disease, the cancer can occur without warning. Many factors that increase your risk of cancer are beyond your control, such as your family history and your genes.
However, any of the more than 250 known cancers have a double causal component: genetic and environmental. In fact, the relationship of the individual to the environment can determine the occurrence of genetic mutations that induce the onset and development of the disease. It is for this reason that a healthy life is the best way that we have on how to prevent cancer.
How to Prevent Cancer?
It is scientifically proven and there are studies that clearly demonstrate that there are three factors that influence us to help prevent it: correct and balanced eating, daily body exercise and adopt a healthy lifestyle. Here are 10 tips on How to Prevent Cancer:
Maintain a healthy weight.
This is one of the most important points on how to prevent cancer. Ideally, maintain a normal Body Mass Index (BMI), between 18.5 and 24.9 kg / m2. BMI is the relationship of weight to height and is an easy and quick indicator to identify if your weight is healthy according to its structure.
To calculate your BMI divide your weight in kilograms between your height in meters raised to the square.
Fat accumulated at the abdominal level increases the risk of cancer and other diseases like diabetes, high cholesterol and heart disease.
Get regular physical activity.
It is recommended to do at least 30 minutes of exercise a day to have good cardiovascular health, however if you should lose a few pounds, increase to 60 minutes of exercise a day.
Yoga and meditation are excellent physical and mental activities recommendations that not only help prevent cancer, but also help get rid of the stress and worries that also increase your risk of getting cancer.
Have a healthy diet.
Consume 5 servings of fruits and vegetables per day. Variety is the most important, since the nutrients that the broccoli has does not have an apple, for example. The color is indicative of the sources of nutrients you have, so try to include vegetables and fruits of red, orange and dark green in your diet.
Prefer complex carbohydrates and avoid refined flours. Complex carbohydrates such as legumes, whole grains, fruits and vegetables contain more fiber, vitamins and minerals, so they are more nutritious. Refined flours tend to raise blood sugar levels, generating more anxiety and alterations in insulin levels, which stimulate the accumulation of body fat. For this reason the ideal is to avoid all refined and high in sugar, such as white bread, white rice, pasta, cookies, pastries, etc.
Decrease your sugar intake. Sugar does not only exist as table sugar, but is present in beverages, soda, biscuits, muffins, etc. It is the food that contributes most to weight gain, and being overweight is a risk factor for cancer.
More fish and less meat. Some studies have shown that red meat increases the risk of cancer. Limit red meat consumption to 2 times a week and include more fish in your food. Avoid consumption of processed meats and sausages.
Avoid trans and saturated fat. Trans and saturated fat are present in fast foods, cakes, pastries, sauces and frozen foods and they are the main culprits in the rise in LDL (“bad”) cholesterol, triglycerides, and a decrease in HDL (“good”) cholesterol.
Limit alcohol and tobacco use.
It is recommended to limit alcohol consumption to 1 alcoholic drink per day for women or 2 for men. If you smoke avoid it, as tobacco increases the production of free radicals in the body, which are harmful molecules.
Decrease your salt intake.
Sodium is necessary for proper functioning of the body, but excess increases the risk of diseases such as hypertension, cardiovascular disease and cancer. Sodium is present in many other foods such as sausages, canned foods, fast food, processed foods, soups, condiments such as consommé, cubes, sauces, dressings, etc.
Store food properly.
When food, especially cereals and grains, are stored at room temperature mold is formed, and it can produce a toxin called aflatoxin. Research indicates that it is one of the strongest potentiators of cancer. For this reason, store food in covered containers and in the case of rice, pasta, breakfast cereals and bread, you can store them in the refrigerator, so they will last longer.
Protect yourself from UV rays
Ultraviolet radiation from sunlight can cause changes in your skin. Sun rays (UVA and UVB) can damage skin cells. These damaging rays are also found in tanning beds and solar lamps. Sunburns and many years of sun exposure can lead to skin cancer. It is not clear whether avoiding the sun or using sunscreen can prevent all skin cancers.
Even so, it is preferable to protect against UV rays:
- Stay in the shade.
- Cover yourself with protective clothing, a hat and sunglasses.
- Apply sunscreen 15 to 30 minutes before going out. Use SPF 30 or higher and reapply every 2 hours if you plan to swim, sweat or be in direct sunlight for a long time.
- Avoid tanning beds and solar lamps.
Protect yourself from sexually transmitted diseases.
Among them, the most recognized as a risk factor are HIV, Herpes virus, and Human Papilloma virus.
Avoid drug abuse.
There are some medicines that, taken in an uncontrolled way, predispose us to this type of diseases. So, for example the use of anti-inflammatories that produce continuous irritation on the stomach and the esophagus.
Regular checkup with your doctor can increase your chances of discovering cancer early. Ask your doctor about which cancer screening is best for you.
Today, the vast majority of tumors can be prevent. And, in those that cannot be prevent, it is important to make an early diagnosis to avoid major complications and to have the opportunity to cure cancer.
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