According to the latest global cancer burden data released by the International Agency for Research on Cancer (IARC) under the World Health Organization in 2020, China ranks first in the world in the number of new cancer cases and deaths, becoming a "cancer country". [1]
The emergence of "cancer" has torn many otherwise happy families apart and plunged into crisis. In fact, many cancers are "eaten out one bite at a time", and the key to cancer prevention is to develop healthy living habits and change bad habits that are not conducive to cancer prevention.
This article has sorted out 9 bad habits that are easy to induce cancer, if you have one, you should correct it as soon as possible!
Let's start with 5 bad habits that should be changed in time, which are currently well studied and closely related to cancer:
Drinking too much
When family and friends gather, it is inevitable to drink and celebrate, but for the sake of health, you must control the amount. Because heavy drinking increases the risk of many diseases, it can also promote the development of cancer.
Most of the alcohol we drink has to be metabolized by the liver, and drinking a lot of alcohol will increase the risk of liver damage, resulting in liver lesions.
Drinking alcohol also increases the risk of gout and cardiovascular disease, and studies have shown that alcohol intake increases the risk of colorectal cancer and breast cancer. [2]
Therefore, in order to prevent cancer and for the health of the liver, if you can not drink alcohol, do not drink, if you really want to drink, you must drink as little as possible and control the amount. The "Dietary Guidelines for Chinese Residents (2022)" recommends that whether men or women, the daily alcohol intake should be controlled within 15 grams, which is about equivalent to the amount of 450 ml of beer, 150 ml of wine, 50 ml of liquor, and 30 ml of high liquor.
Dietary Guidelines for Chinese Residents (2022)
Smoking too much
The relationship between smoking and lung cancer has been very clear, and the risk of lung cancer will gradually increase with the increase of smoking age, smoking years, daily smoking, smoking years and depth of smoking. [5] Not only active smokers, but also passive smoking increases the risk of lung cancer.
Cigarette smoke contains about 4,000 chemicals, at least 60 of which are known carcinogens. The nicotine in tobacco is highly addictive and can increase the risk of cardiovascular system diseases, which can easily lead to attacks such as heart disease and stroke. [6] There is evidence that exposure to secondhand smoke can induce acute and chronic respiratory diseases, decreased lung function, bronchial asthma and chronic obstructive pulmonary disease in adults, and is also closely related to tumors. [7]
Therefore, in order to stay away from lung cancer, we must not only actively do not smoke, but also try to stay away from second-hand smoke.
Likes to drink hot drinks
The hot drink here refers to drinks with a temperature above 65 ° C, such as hot water, hot tea, and hot soup. Hot drinks above 65°C have been listed by the International Agency for Research on Cancer (IARC) under the World Health Organization (WHO) as Class 2A carcinogens, meaning they may cause cancer.
Because our esophagus is relatively fragile and easy to be burned, but the esophagus is not sensitive to heat, so there is no feeling when injured, and there is no severe pain, which is easy to be ignored. If you drink hot drinks again and again and burn your esophagus repeatedly, you increase your risk of esophageal cancer. For delicate esophagus, the temperature of 10~40 °C is the most suitable, don't drink too hot water.
Commonly used soil pressed oil
In the eyes of the older generation, earth-pressed oil is purely handmade and is the first choice for health, such as earth-pressed peanut oil, earth-pressed sesame oil... It smells so good. However, often eating this oil has health risks, soil oil has not been refined, there are many impurities, low smoke point, it is easy to produce oil smoke when stir-frying, which will increase the risk of lung cancer. And the quality of raw materials for soil pressed oil cannot be guaranteed, it may be mixed with raw materials moldy due to improper storage, and if it is contaminated with aflatoxin, eating often will increase the risk of liver cancer.
Therefore, for the sake of health, we must advise the elderly at home not to use soil to press oil. It is recommended to directly purchase cooking oil from a regular factory, which will be refined and factory inspected, from raw material selection to the production process, there are strict controls and screening, so there is no need to worry about aflatoxin.
Likes to chew betel nuts
Many people have a hobby of chewing betel nut, which can make people excited and happy. Betel nut contains alkaloids, the most abundant of which is arecine and arecine, and people who eat betel nut often will become more addicted to chewing it.
As early as 2003, betel nut was recognized as a first-class carcinogen by the World Health Organization's International Center for Research on Cancer, which shows that there is enough evidence that betel nut is carcinogenic to humans. The most common is oral cancer, many people in life have to undergo surgery because of oral cancer, their appearance is ruined, they become "face cutters", it is difficult to eat and talk, and the quality of life is seriously reduced. Meta-analyses have shown that the risk of oral cancer increases with the year and amount of betel nut chewed.
So, even if it's for beauty like a flower, don't chew betel nuts.
The next 4 habits, there are currently some studies proving that they may be related to cancer, for your reference.
Eat too much red meat
Many people pursue "no meat" every day, especially like to eat red meat, that is, the meat of pigs, cows and sheep. Although red meat tastes delicious, don't eat too much.
Studies have shown that consuming too much red meat not only increases the risk of type 2 diabetes and obesity, but also increases the risk of colorectal cancer. In 2013, a study conducted a meta-analysis of 92,054 European and American populations aged 18~75 years, and found that an increase of 100 grams of animal meat per day increased the risk of colorectal cancer by 36%. [2]
Therefore, even if you love to eat red meat, don't be "dazzling", according to the recommendations in the "Dietary Guidelines for Chinese Residents (2022)", each person can control 40~75 grams per day, at most the amount of one palm.
Love processed meat
Processed meat products are a favorite of many office workers because they save time and are convenient to eat. Such as bacon, bacon, ham, smoked meats, luncheon meats, and even street barbecues.
However, the International Agency for Research on Cancer (IARC), a subsidiary of the World Health Organization, listed processed meat products such as bacon, sausages, ham, and bacon as Class 1 carcinogens as early as 2015. That is to say, there is ample evidence that eating processed meat products regularly causes cancer to people. In addition, there are also many studies that show that regularly eating smoked foods increases the risk of stomach cancer and esophageal cancer. [2]
Therefore, in order to stay away from cancer, foods such as ham, bacon, sausage, bacon and other foods that everyone usually loves to eat must be eaten as little or not as possible.
Eat too much salt
Eating more salt can induce high blood pressure, which is already common knowledge that the public is very familiar with. What most people don't know is that the harm of a high-salt diet is not only as simple as high blood pressure, but also increases the risk of osteoporosis and gastritis, and even stomach cancer.
Because excessive salt intake can irritate the gastric mucosa, it may lead to the shedding of gastric parietal cells [3], and parietal cells are the barrier to protect stomach health, once destroyed, it will increase the risk of gastritis and may also induce stomach cancer.
Therefore, advocating "salt reduction" is not only to prevent high blood pressure, but also to help reduce the risk of cancer. According to the dietary guidelines for residents, adults should limit their salt intake to 5 grams per day — about less than 1 beer bottle cap. If you use soy sauce, oyster sauce, monosodium glutamate in cooking, and eat curd, pickles, etc. in your diet, you have to further reduce salt intake.
Love fried food
Fried food is a favorite of "foodies" because it is so fragrant, especially the crispy sound of a bite, especially "top".
However, while enjoying fried food, you must also be aware of the damage it brings to the body. Frying belongs to high-temperature cooking and contains acrylamide, polycyclic aromatic hydrocarbons, heterocyclic amines and other carcinogens.
When frying protein-rich foods, heterocyclic amines are produced, and heterocyclic amines can form adducts with the genetic material DNA in the organism, thus showing strong carcinogenicity and mutagenicity. Carcinogenicity is 10 times higher than nitrosamines, aflatoxin B1 and benzo(α) pyrene. [4] Incomplete combustion and pyrolysis of carbohydrates, fats and proteins in food produce polycyclic aromatic hydrocarbons, which are carcinogenic, teratogenic, mutagenic, and immunotoxic. [4] Not only that, fried foods can also make your skin old and fat, and it can also harm cardiovascular health.
Summary: The health of the body depends overwhelmingly on our living habits, since we know the bad habits that are easy to induce cancer, then try to change. Stay away from cancer, embrace your health, and protect yourself and your family.
Bibliography:
[1] World Cancer Report: Cancer Research for Cancer Prevention : https://publications.iarc.fr/Non-Series-Publications/World-Cancer-Reports/World-Cancer-Report-Cancer-Research-For-Cancer-Prevention-2020
[2] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M].People's Medical Publishing House.2022
[3] XU Hairong, XU Yaochu. Recent epidemiological research on the relationship between dietary factors and gastric cancer[J].Chinese Oncology,2002(02):21-23.)
[4] CHEN Long, WANG Yi, CHENG Hao, LI Xiaodong, TIAN Yaoqi, JIN Zhengyu. Potential hazards in fried food and their reduction technology[J].Journal of Chinese Journal of Food Science,2022,22(02):376-389.DOI:10.16429/j.1009-7848.2022.02.040.)
[5] LIU Zhiqiang,HE Fei,CAI Lin. A case-control study of smoking, passive smoking and lung cancer risk[J].Chinese Journal of Disease Control,2015,19(02):145-149.DOI:10.16462/j.cnki.zhjbkz.2015.02.011.)
[6] DONG Jiding,SHAO Anchun,ZHENG Guangqun,YANG Huanning,WANG Jun. Research on the harm of cigarettes and the prevention and control of secondhand smoke[J].Refrigeration and Air Conditioning(Sichuan),2020,34(05):619-625.)
[7] Wang Hao, Chen Hong. The harm of secondhand smoke[C]//.Abstract of the 19th National Tobacco Control Symposium of China Association for Tobacco Control.2018:36.DOI:10.26914/c.cnkihy.2018.006775.
Author: Xue Qingxin, member of Chinese Nutrition Society, registered dietitian, health manager and public dietitian
Review: Hongwei Han, researcher at the National Center for Food Safety Risk Assessment
This article is from Popular Science China (ID: Science China), unauthorized reproduction is not allowed, if there is a need for reprinting, please contact the original public number.
Duty Editor: Jiali Lu
Typesetting: Jiali Lu
Photo design: Li Shaopu
Reviewed: Wang Haipeng
Final judge: Fan Yongwei
Statement: If the source is incorrectly marked or violates your legitimate rights and interests, please contact this website with the ownership certificate, we will correct and delete in time, thank you.