Nearly 50% of new cancers are preventable, and people who persist in doing these things have a significantly lower risk of developing cancer!
How can everyone be afraid of cancer to reduce the risk of cancer? Nearly 50% of new cancers are preventable as long as we persist in doing these 11 things well, we can avoid some cancers. Zhang Kai, chief physician of Cancer Prevention Department of Cancer Hospital of Chinese Academy of Medical Sciences, set priority 01 to maintain a healthy weight and waistline. According to the International Agency for Research on Cancer (IARC), there is a correlation between excessive body fat and 13 kinds of cancers. Focus 02 follow healthy eating patterns A growing number of studies have shown that diet is associated with the risk of cancer. Focus 03 appropriately increase physical exercise lack of physical activity, sedentary lifestyle, increased physical activity will help to reduce the risk of cancer. After exercise, muscle cytokines have the ability to inhibit tumor growth. "smoking without any form of tobacco products is the leading cause of global disease and death. So that the incidence of more respiratory diseases and lung cancer has an upward trend.
Everyone is afraid of cancer.
How can we reduce the risk of cancer?
In fact, nearly 50% of new cancers are preventable.
Just insist on doing these 11 things well.
Some cancers can be avoided.
Zhang Kai
Tumor Hospital of Chinese Academy of Medical Sciences
Chief physician of Cancer Prevention Department
Draw the key points
01
Maintain a healthy weight and waistline
According to research by the International Agency for Research on Cancer (IARC), excessive body fat is associated with 13 types of cancer.
Including esophageal cancer, liver cancer, pancreatic cancer, gastric cancer, colorectal cancer, postmenopausal breast cancer, uterine cancer, ovarian cancer, gallbladder cancer, kidney cancer, thyroid cancer, brain tumor and multiple myeloma.
You can evaluate whether you are fat or not by the following two indicators:
1. Body mass index:
Body mass index (BMI) = weight (kg) / height ²(m ²)
According to the Chinese standard, ● is "too light" when the result is less than 18.5, and belongs to normal weight when the result is between 18.5 and 24. If the result is higher than 24, it belongs to "overweight".
If the body mass index (BMI) of ● exceeds 28, it will reach the category of "obesity" and you need to start losing weight as soon as possible.
two。 Waistline:
Use a soft ruler to wrap it horizontally around the 1cm above the belly button. If the waistline of the adult male is ≥ 85cm and the adult female waist circumference is ≥ 80cm, it is excessive and needs to be controlled.
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02
Follow the pattern of healthy diet
A growing number of studies have shown that diet is associated with the risk of cancer. For example, the more red meat you eat, the higher the risk of colorectal cancer, while the more dietary fiber you eat, the lower the risk of colorectal cancer. Following a healthy diet can help reduce the risk of cancer.
● food variety, it is best to eat more than 12 kinds of food a day, a week to eat more than 25 kinds of food.
● guarantees to eat 300 grams of 500 grams of vegetables, 200 grams of 350 grams of fruits, 300 grams of milk and dairy products, 50 grams of 150 grams of whole grains and mixed beans a day.
● eats animal food 120g to 200g daily, eats one egg a day, and eats aquatic products at least twice a week. Limit red meat and fat meat and try not to eat processed meat.
● has less salt and less oil. Daily salt should not exceed 5 grams, cooking oil should be between 25 and 30 grams.
● drink plenty of water. Adult men should drink water 1700ml every day, while women should drink 1500ml every day. However, special people such as impaired renal function follow the doctor's advice.
● cooks properly. Cooking methods are mainly braised, steamed, boiled, cold, etc., less fried smoked and roasted with heavy flavor.
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03
Increase physical exercise appropriately
A lack of physical activity and sedentary lifestyle is one of the risk factors for cancer. On the contrary, increased physical activity can help reduce the risk of cancer.
Exercise can not only improve overall health, but also release a "secret weapon" to slow the growth of cancer cells, according to a study published in September 2021 in the journal Sports Medicine and Science. Muscle cytokines after exercise have the ability to inhibit tumor growth, creating an "anti-cancer environment" in the body. In order to achieve a better anti-cancer effect of exercise, it is necessary to do at least 5 hours of medium-and high-intensity exercise per week.
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04
Do not smoke, do not use any form of tobacco products
Smoking is the leading cause of global disease and death. Non-smoking can prevent the occurrence of many diseases.
According to a survey conducted by the China smoking Control Association, there are 316 million smokers in China, and 740 million people are suffering from secondhand and third-hand smoke, leading to an upward trend in the incidence of more respiratory and lung cancer.
Tobacco contains more than 7000 chemicals, hundreds of harmful substances and 69 carcinogens. If long-term smoking, harmful substances in the smoke repeatedly stimulate the bronchial mucosa or glands, leading to the incidence of lung cancer will be higher and higher. There is a close relationship between smoking quantity and lung cancer. The younger the age of starting smoking is, the longer the smoking time is, the greater the smoking amount is, the higher the incidence of lung cancer is.
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05
Stay away from secondhand smoke or even third-hand smoke
Secondhand smoke and even third-hand smoke is a clear risk factor for a variety of cancers, increasing the risk of many cancers, the most important of which is lung cancer.
To make matters worse, the concentration of some harmful substances in secondhand smoke may be higher than a wisp of smoke, and the harmful substances can also exist in furniture or cars for a long time, bringing a long-term cancer risk.
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06
Do not drink alcohol, do not drink "the right amount"
Whether it's spirits, beer or red wine, drinking alcohol increases the risk of cancer, including colorectal, breast, liver, esophageal and stomach cancer. Moreover, there is no such thing as "moderate" drinking, and even a small amount of alcohol can increase the risk of cancer.
In August 2018, the Lancet published a study on drinking and disease, which analyzed 694 data sources on individual and group drinking from 195 countries between 1990 and 2016. and 592 studies on the risk of alcohol intake. The results show that the safest amount of alcohol to drink is 0, that is, not drinking is the healthiest thing to do.
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07
Early cancer screening
As most malignant tumors are asymptomatic or difficult to detect in the early stage, anti-cancer physical examination has become an effective way of intervention and management for high-risk people and those who find abnormalities.
As long as according to their own situation, regular physical examination can not only increase the precocious rate of malignant tumors, but also reduce the death caused by cancer.
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08
Vaccination related vaccine
Some cancers are caused by persistent infections such as viruses and bacteria, including human papillomavirus (HPV), hepatitis B virus (HBV), hepatitis C virus (HCV) and Helicobacter pylori. Vaccination with HPV vaccine and hepatitis B vaccine is one of the most effective ways to prevent related infections.
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09
Pay attention to the environmental protection of interior decoration
Radon is a colorless and odorless natural radioactive gas produced by the natural decomposition of uranium in soil, rock and water and eventually becomes a part of the air. When people inhale radon, radioactive particles that decay radon can cause radiation damage in the human respiratory system and cause lung cancer.
Building materials are the main sources of indoor radon, such as granite, brick sand, cement and gypsum, especially natural stones containing radioactive elements.
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ten
breast-feeding
Studies have shown that breastfeeding helps mothers prevent breast cancer. In 2018, two world authorities, the World Cancer Research Fund (WCRF) and the American Cancer Institute (AICR) issued a cancer prevention recommendation pointing out that breastfeeding can reduce a mother's risk of breast cancer and help reduce the risk of weight gain, overweight / obesity in children.
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eleven
Reduce exposure to environmental carcinogens
We live in an environment where there are thousands of natural or man-made substances, which may also cause cancer, such as benzene, arsenic, paint, pesticides, asbestos, outdoor air pollution and so on.
World Health Organization (WHO) pointed out that new cancers caused by environmental risk factors account for nearly 20 per cent of all new cancers worldwide.
Although it is difficult for individuals to avoid or reduce environmental risk factors, they should be protected as much as possible, such as wearing overalls, gloves, protective glasses, professional masks and so on.
Keep the cancer away from you.
1. Maintain a healthy weight and waistline
two。 Follow the pattern of healthy diet
3. Increase physical exercise appropriately
4. Do not smoke, do not use any form of tobacco products
5. Stay away from secondhand smoke or even third-hand smoke
6. Do not drink alcohol, do not drink "the right amount"
7. Early cancer screening
8. Vaccination related vaccine
9. Pay attention to the environmental protection of interior decoration
10. Breast feeding
11. Reduce exposure to environmental carcinogens.
Source: CCTV Life Circle