Among the many cancers, the mortality rate of esophageal cancer, gastric cancer, colon cancer, liver cancer, lung cancer and breast cancer is among the highest. The root cause of the patient’s visit time is mid-to-late, which is an important factor in the high mortality rate of cancer. Therefore, early diagnosis and early treatment are important methods to prevent cancer. Research and practice results show that 40% of cancers can be detected and cured early through screening, and more than one-third of cancers can be prevented by quitting smoking, eating a healthy diet, exercising and preventing cancer-causing infections. Some unhealthy lifestyles are at risk of cancer. To stay away from cancer, you must remember the top ten countermeasures:
Risk 1: Insufficient intake of vegetables and fruits.
Countermeasures: Eating vegetables and fruits can reduce the risk of lung cancer, stomach cancer and oral cancer. To eat more different types of vegetables, fruits, whole grains and legumes, eat at least 5 servings (about 500 grams) of vegetables and fruits every day. 1 serving of vegetables and fruits can be: 100 grams of uncooked vegetables, such as lettuce; 100 grams of cooked vegetables, such as cabbage, kale, eggplant, carrots; two small fruits, such as plums; a medium-sized fruit, such as Oranges, apples; half a large fruit, such as grapefruit; 180 ml of fresh juice without added sugar. Cruciferous vegetables can reduce the incidence of colorectal cancer and thyroid cancer; onions, garlic, carrots, tomatoes and citrus fruits are good for reducing lung cancer, stomach cancer and bladder cancer.
Risk 2: Obesity can change hormone levels in the body, and obese people are prone to esophageal cancer, pancreatic cancer, colorectal cancer, uterine cancer, kidney cancer and breast cancer.
Countermeasure: Controlling body weight is also one of the important ways to prevent cancer, and it is difficult to maintain weight within the range of healthy body mass index (BMI). Choose low-calorie foods (vegetables, fruits, beans), avoid drinking sugary drinks, and limit the consumption of high-calorie foods to control the amount of food.
Risk 3: 85% to 90% of lung cancer is associated with smoking, and passive smoking is particularly harmful to the health of pregnant women and infants.
Countermeasure: Quit smoking is the most effective way to reduce the risk of cancer. Quitting smoking is never afraid of being late. According to statistics, the probability of developing coronary heart disease is reduced by half in one year of smoking cessation; the possibility of lung cancer is reduced to the same as that of non-smokers after 7 years of smoking cessation.
Risk 4: According to statistics, 1/5 of cancers are caused by chronic infections. For example, hepatitis B virus (HBV) can cause liver cancer, and high-risk human papillomavirus (HPV) persistent infection is an essential factor for cervical cancer.
Countermeasure: Vaccination against the corresponding virus can be prevented. You should also cleanse yourself, stay away from drugs, and try to avoid blood transfusions and blood products. In addition, it is best to implement a meal system.
Risk 5: Long-term drinking is the leading cause of fatty liver, and 5% of severe fatty liver may be converted to liver cancer.
Countermeasures: Drinking should be restricted. For healthy people, a small amount of alcohol does not generally cause too much damage to the body, but for patients who have hepatitis B and C, they should not drink alcohol.
Risk 6: Excessive intake of red meat (such as beef, lamb, etc.), processed meat (smoke, salted or preservative-preserved meat), susceptible to colon cancer.
Countermeasure: It is recommended that the red meat eaten per week should be less than 500 grams (cooked weight). When eating, choose the thinnest part and remove the visible fat. Fish and vegetable proteins such as beans are good substitutes.
Risk 7: High-salt food can damage the gastric mucosa, and is rich in carcinogens such as nitrite and polycyclic aromatic hydrocarbons, which may cause gastric cancer.
Countermeasure: Eat more vegetables and fruits instead of high-salt processed foods. Try to cook at home and use fresh vegetables as raw materials. Use spices and lemon instead of salt.
Risk 8: Take some high-dose nutritional supplements.
Countermeasure: The best source of nutrition is food. Take nutritional supplements with caution and on-demand and appropriate amounts. However, some nutritional supplements are beneficial to some people, such as women who can take folic acid supplements during early pregnancy. In addition, vitamin D cannot be taken through the diet and can be supplemented by a nutritional supplement.
Risk 9: No exercise.
Countermeasure: Exercise can strengthen the immune system, maintain gastrointestinal health, and control weight. Any kind of exercise can help reduce the risk of cancer, such as brisk walking. Do 60 minutes of moderate-intensity exercise (such as swimming, dancing, housework, etc.) or at least 30 minutes of strenuous exercise (such as mountain climbing, cycling, football, etc.) to achieve the best fitness results.
Risk 10: Bad mood, trauma.
Countermeasure: More than 90% of cancers are related to psychology and emotions. Therefore, balancing mentality and maintaining mental health is also a good way to stay away from cancer.