Moderate exercise and a science-based diet can help health
We are frustrated by the fact that China, a country with a large population but also home to high rates of cancer. However, there are other ways to prevent cancer more effectively than lifestyle improvements. A study published in the journal Frontiers in Aging by researchers at the University of Zurich in Switzerland and Harvard University in the United States showed that simple lifestyle changes, including high-dose vitamin D supplementation, high-dose omega-3 supplementation, and simple home exercise, can reduce the risk of cancer by 61% in people over 70.
Past studies have clearly shown that vitamin D, omega-3s, and exercise all have a practical effect on cancer prevention. However, this study is the first to combine these three factors to study cancer prevention effects in an integrated way.
Vitamin D is known as the sunshine vitamin because our skin is able to synthesize the vitamin D it needs on its own when exposed to sunlight. However, due to modern lifestyle changes, it is difficult for most people to get enough sunlight. Especially in the northern regions, it is almost impossible to bask outdoors in winter, which makes vitamin D deficiency especially prevalent in older adults. In addition, being overweight and obese can also affect vitamin D absorption, leaving many people deficient in this important nutrient.
Therefore, vitamin D supplementation becomes particularly important. The recommended intake of vitamin D for Chinese adults is 400 IU per day, while those over 65 years of age should consume 600 IU. However, in this study, the experimental group consumed 2,000 IU of vitamin D per day, which is already close to the continental maximum tolerance. Vitamin D not only aids in calcium absorption, but also has a positive effect on various aspects of the body, including inhibiting the growth of certain cancer cells and preventing fundus macular degeneration, cardiovascular disease, and certain infectious diseases.
Omega-3 fatty acids have also been shown to be beneficial for cancer prevention because of their anti-inflammatory and inhibition of the transformation of normal cells into cancer cells. The recommended intake for adults is 250 mg per day, including 200 mg of DHA.
In addition, exercise also plays an important role in cancer prevention. According to a study that followed more than 650,000 older adults for up to 10 years, people with moderate-intensity exercise had a 13 to 20 percent reduction in cancer rates and 25 to 30 percent lower rates in those with high-intensity exercise. This effect is particularly pronounced in breast and colon cancer prevention, where moderate-intensity exercise 3 to 4 hours per week can reduce the risk by 30 to 40 percent.
Mechanisms of cancer prevention by exercise include lowering estrogen levels, controlling high blood sugar, reducing inflammation, and boosting immune function. Therefore, at least 150 to 300 minutes of moderate-intensity exercise per week is a basic requirement for cancer prevention.
A THREE-YEAR, MULTICENTER, RANDOMIZED, DOUBLE-BLIND TRIAL, CALLED THE DO-HEALTH TRIAL, INCLUDED 2157 HEALTHY ADULTS OVER THE AGE OF 70 TO TEST THE EFFECTS OF A COMBINED INTERVENTION OF VITAMIN D, OMEGA-3 AND EXERCISE. The results showed that all three interventions, alone or in combination, reduced the risk of aggressive cancer, but when used in combination, the risk of cancer was reduced by 61%, which was the most effective.
In summary, simple lifestyle changes, including vitamin D supplementation, omega-3 supplementation, and moderate exercise, can significantly reduce the risk of cancer in older adults. This discovery provides a simple and practical approach to cancer prevention that deserves our attention and adoption. When choosing vitamin D and omega-3 supplements, purity and quality should be ensured, while exercise should be a part of daily life to stay healthy and prevent cancer. This is an important warning and enlightenment for our health.
To sum up, cancer is one of the major health challenges facing the continent today, but with moderate exercise, vitamin D and omega-3 supplementation, we can significantly reduce the risk of cancer. These simple lifestyle changes don't just help prevent cancer
, also has a positive impact on overall health. When implementing these changes, we need to focus on some important aspects to ensure their best results.
First of all, for vitamin D supplementation, the dose should be adjusted according to the individual situation and season. As mentioned in the article, the recommended amount for Chinese adults is 400 IU per day, but higher doses may be required during winter or in case of vitamin D deficiency. When choosing a vitamin D supplement, ensure its quality and purity to avoid unnecessary additives and contaminants.
Secondly, the intake of omega-3 fatty acids can be achieved through both diet and supplementation. Fatty fish are the most important source of omega-3s, but be aware of pollution in the oceans. Therefore, when choosing fish, try to choose pure varieties and avoid long-term consumption of large quantities. Omega-3 supplements can also be considered, but again, choose products that are of good quality and purity.
Finally, moderate exercise is key to cancer prevention. 150 to 300 minutes of moderate-intensity exercise per week can help us maintain a healthy weight, reduce the risk of diabetes and cardiovascular disease, and also help reduce the risk of cancer. Exercise can promote the reduction of inflammation in the body and improve immune function, which is essential for the prevention and control of cancer cells. Therefore, we should incorporate exercise into our daily lives, and consistent exercise, whether it is walking, jogging, swimming or other forms of exercise, can bring health benefits.
In summary, cancer prevention requires not only moderate exercise, reasonable supplementation of vitamin D and omega-3, but also a balanced diet and lifestyle. Everyone's physique and needs are different, so it's best to consult your doctor or professional dietitian before making any lifestyle changes to ensure the best results. With these simple initiatives, we can make a positive contribution to our own health and cancer prevention towards a healthier future.
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