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The rising prevalence of cancer has become a major public health problem. Cancer has become one of the leading causes of death for residents.
Among them, unhealthy eating habits are undoubtedly an important factor driving up the prevalence of cancer. Here, we might as well take a closer look at which "delicious temptations" are quietly harming our health.
The current state of the rise in the prevalence of cancer
With the development of the economy and the improvement of living standards, people's dietary structure has also undergone significant changes. More and more high-fat, high-sugar, high-salt foods have become frequent guests on people's tables.
These seemingly hearty foods can be hidden killers of health. According to experts, an unreasonable diet is one of the key factors leading to an increased risk of cancer.
Excessive intake of red meat and processed meat products has been shown to be associated with an increased risk of colon cancer.
Doctor Warning: Association of Diet and Cancer
Doctors have repeatedly emphasized that diet is closely related to health. Not only will the stomach and intestines "protest" against irrational eating habits, but in the long run, all organs of the body may be affected by this.
A diet high in salt, fat and sugar can increase the level of inflammation in the human body, and long-term chronic inflammation is one of the causes of many cancers.
Various chemicals added to food, such as preservatives, artificial colors, etc., may also be potentially harmful to the human body.
The four harmful foods are detailed
Processed meat products, such as sausages and bacon, are often processed with large amounts of preservatives, colourings and other chemical additives, some of which have been classified as possible carcinogens by the International Agency for Research on Cancer.
High-salt foods are also a booster of cancer, especially those associated with stomach cancer. Long-term high-salt diets can damage the stomach lining and increase the risk of stomach cancer. Let's talk about those foods that are overcooked, such as barbecue, fried food, etc., which are often eaten.
These foods are processed at high temperatures to produce carcinogens such as polycyclic aromatic hydrocarbons, which can directly damage our genes and increase the probability of cancer.
We have to mention sugar-sweetened drinks. While the sweet taste is irresistible, excessive sugar intake not only contributes to obesity and diabetes, but also indirectly increases the risk of cancer. Obesity has been shown to be associated with a variety of cancers such as breast cancer, colorectal cancer, etc.
How to prevent cancer with a healthy diet
Prevention is even more important in the face of cancer, a global health challenge. Diet is an important part of our daily life, and by adjusting our diet structure and choosing healthy ingredients, we can actually reduce the risk of cancer to a large extent.
Vegetables & Fruits: Natural Cancer Guards
Fruits and vegetables are rich in vitamins, minerals and antioxidants, which are important weapons in the fight against cancer cells. Lycopene in tomatoes, β-carotene in carrots, and anthocyanins in blueberries all show excellent antioxidant capacity.
Antioxidants are able to neutralize free radicals in the body and reduce damage to cells, thereby reducing the incidence of cancer. Dietary fiber is also an important component in fruits and vegetables, which can not only help intestinal peristalsis, reduce the residence time of carcinogens in the intestines, but also prevent cancer by lowering blood cholesterol.
Whole grains and legumes: the building blocks of the body
Whole grains such as brown rice, oats, and wholemeal bread, as well as various legumes such as black beans, mung beans, peas, etc., are an integral part of a healthy diet.
These foods are not only rich in dietary fiber, but also contain a variety of trace elements and phytochemicals that are beneficial to the human body. Whole grain and legumes intake has been linked to a reduction in many types of cancer, including colorectal and breast cancer. The increase in dietary fiber can effectively promote digestive health and reduce the accumulation of carcinogens in the intestines.
Healthy fats: Choose the right fats
Choosing healthy fats and fats is just as important in your daily diet. Olive oil, fish oil and flaxseed oil, among others, contain high amounts of monounsaturated and polyunsaturated fatty acids, healthy fats that may reduce the risk of cardiovascular disease and also help reduce the occurrence of certain types of cancer.
Omega-3 fatty acids have been shown to reduce inflammation, and long-term chronic inflammation is one of the causes of many cancers.
Pitfalls to avoid in your daily diet
In pursuing a healthy diet, we also need to be wary of eating habits that may seem harmless but may increase the risk of cancer.
Excessive caloric intake is associated with obesity
Obesity has been identified as a risk factor for a variety of cancers, including breast cancer, colorectal cancer, and more. Excessive caloric intake, especially from foods with refined sugars and fats, can lead to weight gain and may cause metabolic syndrome, which can increase the risk of cancer. Controlling total caloric intake and adopting a balanced diet is an effective strategy to prevent obesity and related cancers.
Intake of processed and red meats
Studies have found that excessive intake of processed meat (e.g., sausage, bacon) and red meat (e.g., beef, lamb) is associated with an increased risk of certain types of cancer, particularly colorectal cancer. Preservatives and other chemicals added to processed meat can be converted into carcinogens in the body.
It is recommended to reduce the intake of these foods and increase the intake of fish and white meat (e.g., chicken, turkey), as well as more plant-based protein sources.
Choice of cooking method
Cooking methods also have a significant impact on the formation of potential carcinogens in food. High-temperature cooking, especially direct flame grilling and frying, can produce carcinogens such as polycyclic aromatic hydrocarbons and heterocyclic amines.
These substances have been shown in animal experiments to cause cancer. Gentle cooking methods such as steaming, stewing or boiling are recommended to reduce the production of these dangerous substances.
The impact of integrated lifestyle modifications on cancer prevention
In addition to diet, overall lifestyle modifications are also a non-negligible part of cancer prevention. Moderate physical activity, adequate sleep, and effective stress management all play an important role in maintaining good health and preventing cancer.
The importance of physical activity
Regular physical activity can not only help with weight control, but also improve immune system function and reduce inflammation, which indirectly reduce cancer risk through a variety of mechanisms. Exercise can promote intestinal peristalsis and reduce the exposure time of carcinogens in the intestines.
Sleep and cancer risk
Adequate sleep is key to restoring and maintaining normal physiological functions. Long-term sleep deprivation has been shown to be associated with an increased risk of a variety of cancers. Lack of sleep can affect the balance of hormones, such as cortisol and insulin, which are linked to the development of cancer.
Stress management
Persistently high stress levels can increase the risk of cancer by affecting the immune system and hormone levels. Implementing effective stress management strategies, such as meditation, yoga, or other relaxation techniques, can help reduce this risk.
Everyone can make small changes in their daily lives to create a low-risk environment for themselves. Through reasonable dietary adjustments, moderate physical activity, and good lifestyle habits, we can effectively improve the quality of life and prolong life.
Finally, do you have any experiences and opinions that you would like to share?