According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide. However, understanding the causes of this deadly disease, as well as the ways in which it can be prevented and controlled, can significantly reduce the damage that cancer causes worldwide. The chance of treating many cancers is definitely high, especially if they are detected early and treated properly. It is all the more important to take appropriate preventive measures to give us peace and security. To protect yourself from this, we recommend that you try the following methods to prevent cancer with nutrition.
Table of Contents
- Support cancer prevention with nutrition
- Tip 1: Quit smoking
- Tip 2: Keep alcohol consumption to a minimum
- Tip 3: Cancer prevention with nutrition – A healthy diet
- Cancer prevention with nutrition – Reduce fried foods and meat consumption
- Consume less dairy products
- Go for a vegetable diet
- Tip 4: Exercise and be physically active
- Tip 5: Protect yourself from solar radiation
- Tip 6: Get vaccinated
- Avoid risky sexual intercourse
Support cancer prevention with nutrition
About 12 million people are diagnosed with cancer each year, and nearly 8 million die from such diseases each year. If this trend continues, there will be nearly 12 million deaths in 2030. You may have heard contradictory reports on dietary cancer prevention. Sometimes, however, a specific cancer prevention advice recommended in one study is not recommended in another study.
Often what is known about it is not yet complete. However, it is generally accepted that your chances of getting cancer depend on the lifestyle you choose. So if you’re interested in preventing cancer, you should rely on simple lifestyle changes to make a difference. So follow these tips for preventing cancer with nutrition and a healthier and more rational attitude to life.
Tip 1: Quit smoking
With any kind of tobacco you get into a collision course with cancer. Scientists associate smoking with various cancers, including lung, mouth, throat, laryngeal, pancreatic, bladder, cervix and kidney cancers. Chewing tobacco was also formerly known as the cause of cancer of the oral cavity and the pancreas. Even if you do not use tobacco, exposure to secondhand smoke may increase the risk of lung cancer.
Most cancer patients die of lung cancer, and smoking is the main cause of this type of cancer. For men, 90% of lung cancer deaths are due to smoking and for women the rate is 80%. Smoking also leads to cancer of the larynx, mouth, throat, kidney, pancreas, and stomach. Avoiding tobacco or a decision to discontinue the use of tobacco, is an important part of cancer prevention. If you need help with quitting smoking, ask your doctor for such products and other strategies.
Tip 2: Keep alcohol consumption to a minimum
There are many studies around the world that are exploring an obvious relationship between alcohol and cancer. Most of the results show that regular consumption of spirits increases the risk of oral, laryngeal and pharyngeal cancer. Even 50 grams of high-grade alcohol per day doubles or triples the risk of these cancers.
There are also a variety of studies indicating that alcohol consumption can be a cause of liver cancer, breast cancer and colon cancer.
Tip 3: Cancer prevention with nutrition – A healthy diet
Although a healthy food selection in the grocery store cannot guarantee cancer prevention with nutrition, this at least reduces the risk. For this reason, observe the following guidelines:
- Eat a lot of fruits and vegetables. Set up your diet plan for fruits, vegetables, and other plant-based foods such as whole grains and beans.
- Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and animal-derived fat.
- Limit consumption of processed meat. A report from the International Agency for Research on Cancer, the World Health Organization’s cancer agency, concluded that consuming large quantities of processed meat may slightly increase the risk of certain cancers.
Women who keep to a Mediterranean diet with virgin olive oil and mixed nuts may have a lower risk of breast cancer. The Mediterranean diet focuses mainly on plant foods such as fruits and vegetables, whole grains, legumes and nuts. People who support cancer prevention with nutrition choose healthy fats like olive oil and protein sources like fish and seafood instead of red meat and butter.
Cancer prevention with nutrition – Reduce fried foods and meat consumption
High-fat foods, especially very warm ones, such as those used for cooking or heating, can cause cancer. Frequent consumption of deep-fried foods or foods cooked in fat increases the chances of developing colon cancer many times over. During cooking, carcinogenic substances (acrylamides) are formed which increase the risk of a fatal disease. Packaged foods such as French fries and other types of fried snacks contain the biggest amount of acrylamides.
The World Health Organization has declared meat and meat products to be carcinogenic, claiming to be one of the world’s leading causes of cancer. According to the World Health Organization, even taking small quantities of meat can increase the risk of a deadly disease. For meat consumers, the highest risk of colorectal cancer is the cause of death for every year millions of people.
Consume less dairy products
Various scientific studies indicate that dairy products contribute significantly to the development of prostate, ovarian and breast cancers. A research at Harvard shows that men who consume dairy products more than twice a day have a 34% higher risk of contracting prostate cancer than those who prevent it. In addition, the consumption of dairy products increases the acidity in the body, which in itself is a prerequisite for the development of cancer.
Go for a vegetable diet
Fresh fruits and vegetables, seeds, nuts, grains and legumes also contribute to cancer prevention with nutrition. With the right combination and choice of foods, you will get all the vitamins, minerals and micro-elements you need for your body. Wholesome food can also help you maintain excellent physical health, reduce excess weight and balance all bodily functions. From a medical perspective, the result is the opportunity to reduce the risk of many forms of cancer, cardiovascular disease, diabetes and high blood pressure.
Tip 4: Exercise and be physically active
Maintaining a healthy weight can reduce the risk of various cancers, including breast, prostate, lung, colon and kidney cancer. Physical activity also counts. In addition to supporting weight control, body activity can lower the risk of some cancers. Adults who exercise in any form enjoy certain health benefits. However, strive to achieve significant health benefits with at least 75 or 150 minutes of intense, moderate aerobic activity per week. You can also try a combination of strength training and cardio. As a general goal, you should include at least 30 minutes of physical activity in your daily routine, and if you can do more, this would be even better for your general condition.
Physical activity can therefore reduce cancer risk by treating diseases such as obesity, reducing inflammation, normalizing hormone levels, improving insulin resistance and strengthening our immune system. The best forms of physical activity to prevent cancer are: swimming, jogging, yoga, short and long walks, and cycling. Not only do they reduce the risk of cancer, they also benefit cardiovascular diseases, chronic diseases and diabetes.
Tip 5: Protect yourself from solar radiation
Skin cancer is one of the most common but also one of the most preventable forms of cancer. Try the following prevention methods:
- Avoid midday sun: Keep away from the sun between 10 am and 4 pm when the sun’s rays are strongest.
- Stay in the shade: when outdoors, stay in the shade as much as possible. Sunglasses and a wide-brimmed hat also help.
- Cover exposed areas. Wear tightly woven, loose-fitting clothing that covers as much of your skin as possible. Choose light or dark colors that reflect more UV radiation than pastels or bleached cotton.
- Do not save on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Generously apply the sunscreen and repeat the application every two hours – or more often when swimming or sweating.
- Avoid tanning beds, sunbeds and sun lamps. These are just as harmful as natural sunlight.
Tip 6: Get vaccinated
Cancer prevention also includes protection against certain viral infections. Talk to your doctor about vaccinations against:
- Hepatitis B: It can increase the risk of liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults. These include, for example, adults who are sexually active but are not in a monogamous relationship with each other, people with sexually transmitted infections, people who consume intravenous drugs, men who have sex with men, and health workers or public safety workers, which could be exposed to infected blood or body fluids.
- Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervix and other genital cancers, 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.
Avoid risky sexual intercourse
Another effective cancer prevention strategy is to avoid risky behavior that can lead to infections that can increase cancer risk. For example:
- Above all, practice safe sex. Limit the number of sexual partners and use a condom if you have sex. The more sexual partners you have in your life, the more likely you are to become infected with a sexually transmitted infection such as HIV or HPV. People with HIV or AIDS are at higher risk for liver and lung cancer. HPV is most commonly associated with cervical cancer but may also increase the risk of genital cancer.
- Sharing needles with people taking intravenous medications can also lead to HIV, as well as hepatitis B and hepatitis C, which in turn may increase the risk of liver cancer. If you are worried about substance abuse or addiction, seek professional help.
- Get medical care regularly. Regular self-examination and screening for a variety of cancers, including skin, colon, cervix and breast can increase your chances of detecting cancer early on when successful treatment is most likely. Ask your doctor for the best cancer prevention.
These tips and precautions are actually only a small part of an overall health program for carefree and happy living. Such a lifestyle can protect you not only from cancer, but also from almost all common diseases such as cardiovascular diseases, high blood pressure, diabetes, skin diseases, etc.