Cancer is the world's number one public enemy, and mankind is still on its way to conquering it.
According to the World Health Organization's International Agency for Research on Cancer (IARC), there were about 18.1 million new cancer patients worldwide and 9.6 million died of cancer in 2018 [1].
In China, 3.804 million new cancer patients were added to the mainland in the past year, 2.296 million people were killed, and an average of more than 6,000 people died of cancer every day[2].
Why is cancer so high?
Some say that because of the aging of the population;
Some people say that because there is a lot of genetic variation;
Some people say that because of the heavy environmental pollution;
……
In 2018, two internationally authoritative cancer institutions, the World Cancer Research Fund (WCRF) and the American Center for Cancer Research (AICR), together with more than 100 global cancer experts, released a blockbuster cancer prevention report[3], based on 51 million people from around the world, including 3.5 million cancer patients, who have been tracked for 25 years.
The most comprehensive cancer prevention "big data" in history is full of evidence.
Uncle Dian sorted out 9 hard-core anti-cancer recommendations to help everyone scientifically prevent cancer from diet, exercise, weight and other health factors; finally, there is 1 recommendation about cancer diagnosis.
(Tips: Each anti-cancer card can be saved and stored by long press)
1. Maintain a healthy weight
Overweight and obese are good partners, shoulder to shoulder on the road to cancer.
Globally, an estimated 1.97 billion adults and more than 338 million children and adolescents were overweight or obese in 2016.
Being overweight or obese has the potential to increase the risk of 12 types of cancer, including:
1) Oral, pharyngeal and laryngeal cancer
2) Esophageal cancer
3) Stomach cancer (cardia)
4) Pancreatic cancer
5) Gallbladder cancer
6) Liver cancer
7) Colon cancer
8) Breast cancer
9) Ovarian cancer
10) Endometrial cancer
11) Prostate cancer
12. Kidney cancer
2. Exercise your body
Globally, there is a widespread lack of exercise, and the sedentary lifestyle is particularly prominent in middle- and high-income countries.
However, there is ample evidence that more exercise prevents colon, breast and endometrial cancers, as well as rapid weight gain.
The WHO also recommends that adults exercise daily, with at least 150 minutes of moderate physical exercise or 75 minutes of strenuous aerobic exercise per week. For example, walking, cycling, housework, swimming and dancing are all good choices.
3. Eat more whole grains, vegetables, fruits and legumes
Some untreated plant foods, rich in nutrients and fiber, eat more of these foods than high-fat foods, are more effective at regulating energy metabolism and can prevent weight gain, obesity and related cancers.
For example, we can eat more starch-free foods of different colors (brown rice, wheat, oats, etc.), starch-free vegetables (broccoli, okra, eggplant, cabbage, etc.), and we can also eat some rhizome vegetables (carrots, celery, kale, etc.).
4. Eat less "fast food" and foods that are high in sugar/starch/fat
The high-speed pace of work has made people dependent on fast food, including takeaways, burgers, fried chicken, french fries and so on.
But these foods actually contain a lot of fat, starch and sugar, which is an important cause of weight gain, overweight and obesity, and as mentioned earlier, obesity and overweight are closely related to more than 12 cancers.
5. Eat less red and processed meat
It is not recommended to eat too much red meat, but a moderate amount of meat should be eaten.
Meat is rich in nutritional value, especially protein, iron, zinc and vitamin B12, but these nutrients are not only obtained by eating meat, but also by eating beans and cereals.
6. Drink fewer sugary drinks
Consumption of sugary drinks is increasing in many countries, which has led to an increase in obesity globally. And a lot of research evidence has confirmed that physical obesity is associated with many cancers.
Therefore, the study did not recommend drinking sugary drinks, and in order to ensure that the body is full of water, you can drink more water or sugar-free drinks, such as tea or black coffee.
7. Drink less alcohol
Drinking alcohol causes cancer, and Uncle Dian also mentioned in the previous article that a sip of wine is related to 7 kinds of cancer. Even a small amount of alcohol is at risk of causing cancer, and all alcohols, whether beer or wine, can cause cancer.
Although some studies have found that at least 30 grams of alcohol per day can help prevent kidney cancer, the risk of causing other cancers caused by this amount is greatly increased, and the gain is not worth the loss!
8. Do not use supplements to prevent cancer
For most people, high-dose nutritional supplementation is not conducive to cancer prevention, and the right diet can prevent cancer risk.
Moreover, studies have found that high doses of β-carotene supplements may increase the risk of lung cancer.
Of course, nutritional supplements can be useful for special cases, such as pregnant women and malnutrition, but not necessarily for other healthy people.
9. Pregnant women are best breastfed
According to the WHO recommendation, breastfeeding infants for six months can protect the normal development of the child's immune system, reduce the child's overweight and obesity, and also prevent the occurrence of breast cancer in the mother.
10. Follow these recommendations after the cancer is diagnosed
More and more cancer patients are living longer, which may be related to early detection and treatment, but also to appropriate nutrition and exercise recommendations. For example, in breast cancer patients, there is definite evidence that nutrition and exercise are very effective in cancer recovery.
Cancer is not terrible.
Face it calmly, standardize treatment, many cancers, in fact, have the hope of cure.
The scientific anti-cancer advice under "big data" has given us more confidence in defeating cancer.
bibliography
1. Global Cancer Statistics 2018: GLOBOCAN Estimates of Incidence and Mortality Worldwide for 36 Cancers in 185 Countries; CA CANCER J CLIN 2018;0:1–31
2. Sun Kexin, Zheng Rongshou, Zhang Siwei.Incidence and mortality of malignant tumors in China in 2015[J].China Oncology,2019,28(1):1-11.
3. Diet, Nutrition, Physical Activity and Cancer:a Global Perspective，WCRF&AIRC，2018
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