The answer is yes, many foods have anti-cancer properties and, to a certain extent, can prevent cancer. The American Cancer Society recommends that people eat at least five different vegetables and fruits every day, which can effectively fight cancer. The best thing you can do for cancer, is prevention, starting with our daily diet. Many nutrition experts have said that more than 90% of cancers can be completely prevented by diet.

What foods are effective in preventing cancer?

1,Fungus food group ：It has the reputation of "the first anti-cancer dish", containing polysaccharides and other anti-cancer active substances, which can promote the body's immunity to tumors and inhibit the growth of tumor cells.Shiitake and enoki mushroomsIt is effective in stomach cancer, esophageal cancer and cervical cancer;Hericium erinaceusIt is also beneficial to stomach cancer, lymphoma and intestinal cancer, especially for liver cancer patients.

2,Vegetables and fruits:molassesIt contains fat-soluble volatile oils and sulfur compounds that activate macrophages and improve the body's ability to fight cancer. People who eat raw garlic regularly have an especially low incidence of stomach cancer;onion (Allium cepa)It contains glutathione as well as a variety of vitamins that provide defense against lymphoma, bladder cancer, and lung cancer;萝卜It has the effect of promoting gastrointestinal peristalsis and aiding digestion, and is useful in preventing lung cancer, gastrointestinal cancer and pancreatic cancer;fig (Ficus carica)The extracts are used to treat stomach, throat and cervical cancer.pomegranateIt contains pectin, which can combine with radioactive elements to promote the discharge of carcinogenic substances. Soybeans, spinach, celery, papaya, tomatoes, etc. have some anti-cancer effects.

3,Milk drink category:cow's milkIt is rich in calcium and vitamin D, which can combine with carcinogens in the intestines and promote the rapid elimination of carcinogens from the intestines;yogurtIt also inhibits tumor growth;honeyIt can promote metabolism, enhance body resistance, improve hematopoietic function and tissue repair, so as to achieve the role of anti-tumor; in recent years, it is found thatevaporated milk of beesEffective against malignant tumors. In addition, variousgreen teaIt also has some anti-cancer properties.

4,Seafood category:kelpRich in vitamin E and iodine, regular consumption of kelp helps prevent breast cancer;algaContains polysaccharide substances and sodium alginate, which can remove harmful substances from the body and have antioxidant and anticancer effects; many of thedeep-sea fishIt is rich in trace elements such as selenium and zinc, which are also good for fighting cancer.

How can I get my diet under control for the best in order to prevent cancer?

1,Food should be varied and you should not get used to picking your food.

2,Actively manage your weight to maintain a healthy body shape.

3,Consistently participate in sports to promote the metabolism of substances.

4,Eat less high-fat foods and keep your nutrition balanced.

5,Cut down on salt, stop smoking and limit alcohol, and eat more vegetables and fruits.

Everyone has cancer cells in their body, but not everyone gets cancer. As long as we eat scientifically and take active precautions, we will reduce our chances of getting cancer.

The above is just a personal opinion, and I hope that all teachers will criticize and correct me if I am wrong or wrong!

Factors affecting the occurrence and development of cancer include genetic factors, environmental factors and psychosomatic factors, etc. 80% of cancer cases are caused by unhealthy lifestyles and environmental factors. Among them, irrational diet, smoking and alcohol consumption account for 35%, 30% and 10% of cancer-inducing factors respectively.

Carcinogenic as well as anticancer factors are present in food. Common carcinogens in food include N-nitroso compounds, aflatoxins, polycyclic aromatic hydrocarbons and heterocyclic amines. Pesticide residues and heavy metals in food also have a certain carcinogenic effect. Vitamins, minerals, unsaturated fatty acids, dietary fiber and other substances contained in food have an inhibitory effect on cancer. Reasonable diet can effectively reduce the risk of cancer.

In order to prevent cancer, you should pay attention to the following points in your daily dietary life:

1. Avoid contact with and consumption of carcinogens;

2, fruits and vegetables must be washed with water and eaten;

3, soybeans, peanuts and other grains after moldy do not continue to eat, so as not to accidentally eat aflatoxin;

4. Eat less or no cured and smoked meats;

5. Eat fresh fruits and vegetables, fish, meat and dairy products regularly.

Dr. Guo Xiaohui, Dr. Ma's Health Group

Cancer is a malignant disease in which the differentiation and growth of cells in the body are abnormal, resulting from a variety of factors and occurring for very complex reasons.

Etiologic prevention, or cancer prevention, is very important.

Many cancers are caused by improper diet, which is the so-called "disease enters through the mouth".

Therefore.Having a good diet can, to a certain extent, improve the body's resistance and achieve the effect of cancer prevention.

So, how do you eat to prevent cancer?

What are the things you eat more of to prevent cancer, and what are the things you eat that make you susceptible to cancer?

First of all, you should eat more fresh vegetables and fruits, dietary fiber, because they are rich in nutrients that help reduce the risk of cancer.

I. Cruciferous foods

Such as cabbage, cauliflower, rape, radish, cabbage, glycine blue, mustard greens, etc., they contain organic sulfur compounds have obvious anti-cancer and anti-cancer effects.

II. Foods containing carotenoids

It is the main ingredient in the fight against lung cancer. Such as carrots, spinach, chard, green garlic, pumpkin, white potatoes and leeks.

III. Foods rich in vitamin C

Vitamin C prevents esophageal cancer. Such as kiwifruit, strawberries, fresh dates, grapefruit, tangerines, oranges, bitter melon, scallions, onions, soybeans, green tea and so on.

IV. Foods containing lycopene

Lycopene is known to fight pancreatic cancer. Such as tomatoes, watermelon and apricots.

V. Foods rich in dietary fiber

Good for preventing colon cancer. Such as celery, apples, etc.

People who regularly consume raw garlic have a very low incidence of stomach cancer; allicin is an antioxidant that effectively reduces the amount of nitrite in the stomach, which is one of the most important factors in the development of stomach cancer.

Normally, you can eat more cereals, such as brown rice, buckwheat, oats, barley, corn, in order to ensure adequate amounts of nutrients, trace elements, dietary fiber and so on.

In addition to appropriately increasing the intake of protective foods, the intake of carcinogens should be reduced.

Do not eat foods that have been contaminated with mold or burned, and eat fewer foods that are pickled, smoked, or fried.

Try not to eat overnight food, avoid overeating, eating too salty, eating too hot food, as well as not drinking strong alcohol.

In short, we should eat more fresh fruits and vegetables, ensure a balanced diet, and enhance the body's resistance, so as to achieve the purpose of "dietary cancer prevention".

(Pictures from the Internet, for reference only)

Q&A with Hunan Medical Chat by Yi Yanrong, Department of Gastroenterology, Changsha Central Hospital, SCNU

Cancer is still the "No. 1 killer" threatening human life and health safety, so cancer prevention is also an issue of great concern to the medical field and the whole society. A large number of scientific experiments have shown that the occurrence of most cancers is directly related to the daily habits of patients, such as diet, which can be called "disease enters through the mouth". This also shows that if you want to realize the prevention of cancer, a healthy diet is an important aspect that cannot be ignored.

Here are some suggestions on how to effectively prevent cancer with your daily diet:

1. Do not eat moldy food and its products. Peanuts, soybeans, rice, flour, vegetable oil and other moldy, can produce Aspergillus flavus, is a strong carcinogen;

2. Limit salt-cured foods or foods processed with salt, such as bacon, salted meat, salted fish, pickled sauerkraut, pickles, etc., because these foods will produce nitrite in large quantities in the process of fermentation, which may generate nitrosamines with strong carcinogenic effects under the metabolic action of the tissues and cause esophageal, stomach, liver and colorectal cancers;

3. Limit intake of red meat (pork, beef, lamb) and avoid processed meat products. Studies have found that eating an extra 50g of processed meat products per day is associated with an 11% higher risk of cancer;

4. Not to eat too hot, too hard, burnt or too salty food and not to drink too hot water. Because it can stimulate the epithelial cells of the gastric mucosa, destroy the protective effect of the mucosal barrier, and give the opportunity for cancerous changes;

5. Refrain from eating vegetables, fruits and other things contaminated with pesticides and wash them well before eating;

6. Laundry detergent should not be used for scrubbing dishes, tea utensils or washing food, as it can encourage the development of cancerous tumors;

7. Do not package food in toxic plastic film or serve food in toxic plastic products. Polyvinyl chloride is a carcinogen;

8. Do not drink alcohol, especially strong alcohol. Because wine produces many kinds of carcinogenic substances in the process of production, and alcohol can directly stimulate the mucous membrane of the mouth, tongue, esophagus, stomach and intestines, which may cause repeated cell damage and induce cancer. If you drink alcohol, no more than two servings per day for men and one serving per day for women, with one serving containing 10-15g of alcohol;

9. Eat more fresh vegetables, fruits, whole grains and beans;

10. Eat a varied diet, do not favor one type of food over another, develop a balanced diet and do not eat the same diet over and over again;

Lastly, I would like to warn everyone to avoid "tumors" and to start with "diet"!

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.

Don't believe it, unhealthy eating habits really are a trigger for the development of certain cancers.

Although cancer occurs as a result of a combination of causes, there is no doubt that poor dietary habits are a contributing factor in the development of related cancers.

For example, often uncontrolled to eat large fish and meat, barbecue, fried, or high fat content of nuts and other food easy to lead to obesity. Obesity also increases the risk of bowel cancer, kidney cancer and colon cancer, as well as causing many other diseases. Some cancers can be prevented or minimized through healthy eating habits.

First of all, good healthy eating habits are mainly based on the premise of a balanced diet, adhering to a low-fat, high-fiber diet, and daily consumption of whole grains, legumes and their products, plant-based roots, as well as fruits and vegetables. Because such foods contain starch and dietary fiber, respectively, they can prevent or reduce the risk of breast, colon, rectal, pancreatic and prostate cancers.

Secondly, in terms of diet, we should drink less alcohol or do not drink white wine, because nowadays white wine is basically alcohol blended, and alcohol on the oral esophagus and gastric mucosa has an irritating effect, is a class of modern scientific knowledge of carcinogens. Frequent excessive drinking of white wine is likely to increase the risk of oral cancer, pharyngeal cancer and esophageal cancer.

In addition, in the diet should also pay attention to not eat too hot or preserved for too long and moldy (by its moldy corn and peanuts) food. Because often eat too high temperature food, it is very easy to burn the mucosa of the oral esophagus, triggering inflammation or ulcers, and in the long run may get esophageal cancer. The long storage or moldy food contains mycotoxins, including aflatoxin, these toxins accumulate over time, easy to liver cancer.

Pro! All of what I said above is well documented and not subjectiveLike, if you don't believe me, look it up on the Internet.

What substances are actually causing cancer?

Incomplete combustion of organic matter at high temperatures produces a substance calledBenzo(a)pyrene (chemistry)substances. One would come fromCooking food at high temperatures, fumes from frying, charcoal grilled food, contaminated grains and vegetables, and the second will come from theCombustion of coal, oil, charcoal, plastics, etc.Three.Exhaust, industrial wastewater, smoked cigarettes.

Six models of instant noodles previously produced by Nongshim in South Korea have also been recalled because of excessive levels of this stuff.

What exactly is a benzo?

Also known as benzo(a)pyrene, it is one of the polycyclic aromatic hydrocarbons (PAHs), and prolonged human exposure to benzo(a)pyrene mayInduces lung cancer, skin cancer, liver cancer, etc.

What are the state's standards?

The country has set strict standards for residue limits in food, which specify that grains, etc., such as rice, wheat, and corn; meats, such as smoked, roasted, and grilled meats; aquatic products, such as smoked and grilled aquatic products; and other food in theBenzo(a)pyrene not more than 5 μg/kg and not more than 10 μg/kg in fats, oils and products.

As long as it is within this standard, the substance is unlikely to cause harm.

What can I do to avoid it in my diet?

When cooking, don't overheat the oil, as cooking at high temperatures is easy and produces more and more the longer you cook, especially with foods roasted over an open fire.

2. Eat less fried, smoked food. For example, there is material sister super love barbecue ah, roast duck ah and so on, for the sake of health, we must endure ah.

3. Eat less grilled and smoked foods.

Having said that, if you still can't help but eat it once in a while, then I can only say that it's better to eat less of it.

In fact, you have a better choice, is to pay attention to us: [really material], taste material sister in the country to find a variety of safe and healthy, pure taste of food, not only to meet the small desire to eat, but also to ensure health, why not?

The American Cancer Society recommends a "rainbow of recipes":

Classify fruits and vegetables into 5 categories, depending on their color.

red, orange, green, purple-black and white.

Different colors represent different nutrients and functions.

While eating an adequate amount of fruits and vegetables, the

By combining a variety of colorful ingredients in a sensible way

对Cancer, cardiovascular diseasesetc. have a benign effect.

The Dietary Guidelines for Americans recommend that each person consume 5 to 13 servings (1 serving ≈ 100g) of the foods in the Rainbow Cookbook per day. (1 serving ≈ 100g).

This "rainbow recipe" has quickly become a global phenomenon.

Become a must-have rule for health professionals to guide their diets.

The assortment of fruits and vegetables makes the table as magnificent and colorful as a rainbow.

Actually, this is the "Rainbow Cookbook."

The Yellow Emperor's Classic of Internal Medicine has long recommended it to everyone!

Chinese medicine has always had the view that medicine and food are of the same origin:

It is believed that different colors of food and the body's five viscera and six bowels have a yin and yang harmony and the five elements of the phases of the relationship.

the five elements of gold, wood, water, fire and earth.

each represented by five colors: white, green, black, red and yellow.

and each represents the five organs of the lungs, liver, kidneys, heart and spleen.

Later generations of medical practitioners have increasingly emphasized the dietary regimen of Chinese medicine.

According to the theory of the Yellow Emperor's Classic of Internal Medicine

After a long period of inquiry and practice, the

Formed a unique five-color diet of Chinese medicine ---

"Green nourishes the liver, red nourishes the heart, yellow nourishes the spleen, white nourishes the lungs, and black nourishes the kidneys."

Now, wait for Dr. Chiang to tell you!

Red foods: carrots, tomatoes, red peppers, watermelon, red apples, pomegranates, strawberries, cherries, goji berries, hawthorn, red dates, etc.

Modern research believes that red food has a strong antioxidant, rich in lycopene, tannic acid, etc., with cell protection, anti-inflammatory effect. Also rich in protein, inorganic salts, vitamins and trace elements, etc., with the role of improving immunity, lowering blood lipids, and preventing cardiovascular and cerebrovascular diseases.

According to traditional Chinese medicine, red is fire, with hot, upward characteristics, through the heart, has the benefit of qi and blood, nourishing the heart and spirit. The heart is the master of the blood, and eating red food often helps to maintain the operation of the blood and the normal beating of the heart.

Orange-colored foods: oats, brown rice, millet, peanuts, pumpkin, corn, soybeans, carrots, lemons, pineapple, bananas, oranges, papayas, and mandarin oranges.

Modern research has concluded that yellow food is rich in carotene and vitamin C, which can be antioxidant, help prevent cardiovascular disease, protect eyesight, and can also prevent and fight cancer. Also rich in vitamin A can protect the gastrointestinal mucosa, vitamin D to prevent osteoporosis, vitamin E can reduce skin discoloration, delay aging.

According to Chinese medicine, yellow is earth, with the characteristics of growth, chemical development, through the spleen, has the effect of nourishing the spleen and stomach. Spleen is the origin of the day, the source of qi and blood biochemistry, eating yellow food can replenish qi and blood, strengthen the body, prevent disease.

Green foods: spinach, cabbage, coriander, chard, broccoli, peppers, leeks, scallions, squash, cucumbers, bitter melon, green beans, peas, kiwis, avocados, green apples, melons, etc.

Modern research suggests that green food is rich in dietary fiber, folic acid, vitamins, lutein, regulating lipid metabolism, preventing and controlling atherosclerosis, and enhancing gastrointestinal digestive function. At the same time, green food is also the best source of calcium, green vegetables is undoubtedly a good calcium supplement.

According to Chinese medicine, green is wood, has the characteristics of ascending and spreading, through the liver, has the effect of nourishing and soothing the liver. Liver is the main excretory, often eat green food can regulate the liver qi and bile secretion, excretion.

Purple and black foods: black rice, black sesame, fungus, black beans, purple cabbage, kelp, purple potatoes, eggplant, beets, shiitake mushrooms, black dates, grapes, mulberries, umeboshi, etc.

Modern research believes that black food contains 17 kinds of amino acids and iron, zinc, selenium, molybdenum and other more than ten kinds of trace elements, vitamins and linoleic acid and other nutrients, with strong antioxidant capacity, can enhance the toughness of blood vessels, help prevent cardiovascular disease, but also has a hair and beauty, anti-aging, anti-cancer and other roles.

According to Chinese medicine, black is water, with cold, downward characteristics, through the kidney, with the effect of preserving the kidney and hidden essence. Kidney essence, the main growth, development, reproduction, often eat black food can be strong waist and knees, prevention of disease, but also have hair bright hair, to prevent hair loss effect. Kidney main water, often eat black food can also promote the body's metabolism, have beautiful skin, prevent edema effect.

White foods: rice, glutinous rice, garlic, winter melon, lotus root, tofu, white radish, mangosteen, coconut, pear, lychee, yam, lotus seed, almonds, lily of the valley, silver ear, milk, chicken, fish and so on.

Modern research suggests that most white foods contain dietary fiber, antioxidant substances, etc., specifically to improve immunity, reduce fat attachment, prevent atherosclerosis, prevent ulcer disease and stomach cancer.

Chinese medicine believes that the white is gold, clean, collect and kill the characteristics of the lungs, through the lungs, with the efficacy of yin and healthy lungs. Lung main Xuanfa, Suhui, lung main fur, often eat white food can regulate the coupling skin, can regulate the liquid water Qubu, running, excretion. Lung main gas, lung towards the hundred veins, often eat white food can make up for a body of gas, regulating breathing, promote the operation of blood, have the role of strengthening the body.

Whether the United States "rainbow recipes", or Chinese medicine "five colors of food" all illustrate a truth:

Scientific, rational and balanced diet

It can not only maintain health, prolong life, beauty and glow, but also prevent and cure diseases.

Diet and tumors are inextricably linked, and according to the World Health Organization, poor diet is one of the main causes of cancer. In developed countries, this contributing factor accounts for about 30%; in developing countries, it is around 20%. This may seem like a small percentage, but it makes diet the second leading cause of cancer after smoking.

What can you do to prevent cancer from occurring in your daily life through diet?

01

Less "Chinese Pickles".

In order to facilitate food storage and enrich the taste of food, since ancient times, Chinese people love to eat pickles and cured meat. However, both vegetables and meat food, in the process of pickling will produce nitrite, they enter the human body, encounter protein will be decomposed to generate carcinogenic substances - nitrosamines, easy to lead to esophageal cancer and stomach cancer.

According to the survey, China's Taihang Mountain area is a high incidence of esophageal cancer, which is inextricably linked to the local residents often eat pickles.

Food should be prepared using healthy cooking methods as much as possible, with less use of marinades. In addition, smoking, barbecuing and deep-frying cooking methods should also be used sparingly. Regular consumption of barbecue food is easy to get fat, and there are carcinogenic effects.

02

Limiting "red meat" intake

Red meat, which is what we usually refer to as animal meat, includes pork, beef, lamb and their products. The American Association for Cancer Research says that consuming too much red meat increases the risk of cancer. Especially for those processed meat products, such as sausage, bacon, bacon, etc., consuming 50 grams per day will increase the risk of colon cancer by 18%.

Therefore, the American Association for Cancer Research says that the total amount of red meat and its processed meats consumed should not exceed 500 grams per week.

03

Don't eat moldy food

In your daily life, be sure to preserve your food and don't eat moldy food. Even if a small part of fruits and vegetables are rotten, they should be discarded and not eaten. Once food becomes moldy, it is inedible. However, some excessively thrifty elderly people, who are often reluctant to throw them away, will wash or process the food again and eat it again. This situation does occur in our lives. In particular, moldy peanuts, corn, rice, beans, nuts and other foods should not be continued to be consumed because of thriftiness. It is important to know that when these foods are moldy, they will harbor Aspergillus flavus, which produces a toxin, aflatoxin, which is one of the strongest carcinogens, mainly damaging the liver, stomach and esophagus, and is the culprit of liver cancer.

Epidemiological investigations have found that the southeast coast is a high incidence area for liver cancer because it is warmer and more humid, and grains and peanuts are susceptible to mold and the growth of Aspergillus flavus. Therefore, when we buy and store food such as grains, peanuts and soybeans, we must observe them carefully and pay attention to avoid mold.

04

Daily fruits and vegetables should not be missing

Eat plenty of fresh vegetables and fruits rich in dietary fiber and vitamins, which are recognized as cancer-preventive foods, every day. Studies have shown that consuming at least 400 grams of different kinds of vegetables and fruits every day can reduce the risk of cancers such as oral cavity, pharynx, larynx, esophagus, lung and stomach.

It is important to note that fruit is best not squeezed into juice, because this process will cause the loss of dietary fiber and other nutrients in the fruit, the nutrition in the fruit will be greatly reduced.

The juicer extracts the juice from the fruit, which Badger usually discards, so most of the fiber and pectin in the fruit is discarded, leaving only the sugar. Therefore, although freshly squeezed juice looks "high class", it is not as healthy and affordable as chewing on fruit directly, and for health reasons, juicers should be abandoned.

05

Scientific intake of nutrients

As cancer research continues, biomedical scientists have discovered that there are cancer-inhibiting nutrients embedded in some plants, such as lycopene, soy isoflavones, and walnut peptides.

A Harvard University study found that men who consumed more than 6.5 milligrams of lycopene per day reduced their risk of prostate cancer by 21 percent compared to those who consumed the least.

Epidemiological studies have shown that soy isoflavones play a bi-directional role in regulating estrogen levels in women and can effectively reduce the risk of breast cancer.

Scientific experiments have shown that walnut peptide can effectively inhibit the growth of cancer cells, thus reducing the incidence of cancer and achieving anti-cancer effects.

Diet is one of the important factors affecting the development of cancer, and a reasonable diet can play a role in preventing the occurrence of cancer. To prevent cancer, we may start from changing our dietary habits. Do not eat moldy food, try to eat less preserved products, eat less meat food, eat more fresh fruits and vegetables, reasonable intake of nutrients, so that you can reduce the factors that induce cancer from the aspect of diet, so as to prevent the occurrence of cancer.

The World Health Organization (WHO) claims that nearly 50 percent of cancers are preventable based on the scientific knowledge that is now available. And 80% of these preventable cancers are lifestyle related.

The key to reducing the risk of cancer is to make lifestyle changes to avoid and reduce exposure to cancer risk factors.

Cancer is linked to lifestyle

Numerous scientific studies have confirmed that cancer is a multifactorial disease that is related to many risk factors such as heredity, environment and lifestyle. The risk of cancer varies considerably with each individual.

Some of the factors that are closely associated with cancer are the result of people's behaviors, due to which a person's risk of cancer rises significantly; and after changing these behaviors, the risk of cancer decreases significantly. Therefore, scientists refer to these cancer-related factors as lifestyle risk factors, also called preventable factors. These factors are modifiable and thus will make an individual's cancer risk go up or down, thus making them very important.

According to the current progress of scientific research, the most important cancer-related lifestyle risk factors are smoking, alcohol consumption, diet and nutrition, and physical activity. These factors are closely related to a person's daily life, and by improving these behaviors it is possible to reduce an individual's risk of cancer.

smoking

Smoking is the most thoroughly researched lifestyle factor. Smoking, as well as the use of any form of tobacco products, such as hookah, cigars, and chewing tobacco, increases the risk of cancer.

A large number of population studies have confirmed that smoking directly contributes to 22% of cancer deaths, including lung, esophageal, laryngeal, oral cavity, oropharyngeal, kidney, bladder, pancreatic, stomach and cervical cancers. Smoking causes mutations in the DNA of human cells, and mutations in cellular DNA lead to genetic damage, which is the basis for the development of cancer.

The risk of dying from lung cancer is about 20 times higher in smokers compared to non-smokers. The risk of dying from lung cancer decreases dramatically if you quit smoking, and as you quit for longer periods of time, the risk is almost equal to that of non-smokers. In addition, passive smoking also elevates the risk of cancer. Secondhand smoke also harms the body's cells and initiates cancer-causing mechanisms in the same way as firsthand smoke.

drinking wine

Heavy alcohol consumption is a risk factor for many cancers, including cancers of the oral cavity, larynx, oropharynx, esophagus, liver, colorectum and breast. The more alcohol you drink, the higher your risk of cancer. As the saying goes, smoking and alcohol do not discriminate, and if alcohol consumption is accompanied by heavy smoking, the risk of the aforementioned cancers increases exponentially. Some studies have shown that drinking small amounts of alcohol and occasional large amounts of alcohol at one time can also lead to a significant increase in the risk of breast cancer, the most common cancer in women.

obese

The World Health Organization's International Agency for Research on Cancer declared in 2014 that obesity is an independent risk factor for cancer, and that about 480,000 new cases of cancer globally each year are attributable to overweight and obesity, and that obesity contributes to a significant increase in the risk of colorectal, breast, kidney, and endometrial cancers, among others.

nourishment

Even more complex is dietary nutrition and cancer, which requires a very large number of studies to provide evidence because of the wide variety of foods involved, together with factors such as food handling and cooking methods, food combinations, nutritional structure, dietary habits, and even food contaminants.

The World Cancer Research Fund (WCRF) estimates that healthy food choices and dietary structure can prevent 30% to 40% of cancers. The main conclusions of studies on different food choices, dietary structures, nutritional status and cancer risk are: unhealthy dietary structures, especially diets high in calories, fats, proteins, fruits and vegetables increase the risk of colorectal cancer; diets high in salt, and more frequent consumption of barbecue and pickling increase the risk of gastric cancer; and long-term consumption of moldy foods leads to the development of liver cancer, and so on.

Fresh vegetables, fruits and coarse grains rich in dietary fiber can reduce the risk of cancer. It is clear that dietary nutrition and cancer are indeed related, "cancer enters through the mouth" is true, and it is also possible to prevent cancer by improving diet.

maneuver

Regular physical exercise and physical activity can reduce the risk of cancer, and the degree of reduction is related to the amount and duration of exercise. Health information from 1.44 million people in Europe and the United States, who were continuously followed for 11 years, found that consistent exercise could reduce the risk of 13 types of cancer, with seven of them reducing the risk of cancer by more than 20%. These cancers are esophageal, liver, lung, kidney, pancreatic, endometrial and leukemia, and the risk of colorectal and breast cancers, which are highly prevalent globally, was also reduced by about 15 percent and 10 percent, respectively.

Scientists have concluded that consistent exercise reduces the risk of cancer by 7%.

Reducing cancer risk starts with a little bit of work

For individuals, small changes in daily life can reduce cancer risk! Ways that have been generally accepted and can reduce cancer risk through lifestyle changes are summarized below.

Non-smoking and avoiding second-hand smoke

Smoking is the most important risk factor for cancer and can also be prevented by changing your behavior. The key lies in recognizing the dangers of smoking and taking positive action. Smokers should quit smoking, and non-smokers should try to avoid second-hand and third-hand smoke. At the same time, it is important to actively support and promote legislation on tobacco control so that all homes and public places become smoke-free and clean spaces.

moderate drinking

Alcohol consumption increases the risk of cancer and is closely related to the amount of alcohol consumed. For individuals, the risk posed by alcohol consumption varies due to differences in genetic background and living environment. With the aim of preventing cancer, it is best to abstain from alcohol. Each individual should also be aware of his or her family history of cancer and cardiovascular disease and weigh the pros and cons of alcohol consumption in relation to other risk factors.

Choosing a healthy diet

Three meals a day are closely related to cancer prevention. For how to choose a healthy diet, the Dietary Guidelines for Chinese Residents issued by the Chinese Nutrition Society gives specific and clear recommendations, which are summarized as follows: food variety, cereal-based; eat more fruits and vegetables, dairy, soybeans; eat a moderate amount of fish, poultry, eggs, lean meat; less salt, less oil, sugar control and alcohol restriction. As long as you follow the recommendations of the guidelines and persistently adjust your dietary structure and eating habits, you can greatly reduce the risk of cancer and maintain good health and full physical strength.

Exercise consistently to maintain a healthy weight

The publicity slogan for a healthy lifestyle for all people in China is: "Keep your mouth shut, keep your legs open, and eat and move in a balanced way". In addition to making healthy food choices, one should also exercise consistently and maintain a healthy weight to effectively reduce the risk of cancer.

Stick to 30 minutes or more of moderate-intensity physical activity every day. Find a form of exercise that you enjoy, such as brisk walking, running, swimming, boxercise, bicycling, etc. Exercise daily and consistently.

Get into the habit of taking regular weight measurements to monitor weight changes. A simple way to evaluate a healthy weight is to subtract 100 (105 for women) from your height in kilograms, which is the appropriate weight. A more accurate method is to calculate the Body Mass Index (BMI) to determine if you are in the healthy range and accordingly make a meal and exercise plan to maintain your weight in the healthy range.

Improving your lifestyle, with consistency and perseverance, can definitely reduce the risk of cancer. These methods not only reduce the risk of cancer, but also effectively reduce the risk of other chronic diseases such as cardiovascular disease and diabetes, so that you can keep your body healthy and young!

Reducing your cancer risk isn't hard, if you take action!