There are tips for cancer prevention, stay away from the "4 bad habits" and develop "3 good habits" to stay healthy!
Three years ago, Aunt Li was shocked to learn that she was at high risk of breast cancer during a routine physical examination. The news hit her and her family like a bolt from the blue. However, instead of being crushed by fear, Aunt Li decided to completely change her lifestyle. From quitting smoking and drinking, to adjusting her eating habits, to sticking to daily walks, her life has changed dramatically. A year later, the results were encouraging—all cancer risk indicators had dropped significantly. Aunt Lee's story is not unique. Numerous studies around the world have confirmed that lifestyle changes can significantly reduce cancer risk. In this article, we'll show you how to start a healthy lifestyle by avoiding the four vices and developing the three good habits to prevent cancer. Let's start this journey together, for health, for the future.
Cancer Basics: Understanding Our Enemies
Cancer, an often frightening term, actually refers to a group of diseases in which the body's cells proliferate out of control. Healthy cells normally grow and divide as needed, but cancer cells ignore these rules and continue to divide, eventually forming tumors. Tumors can be benign or malignant, with the latter invading surrounding tissues and even metastasizing remotely through the blood and lymphatic system. Understanding the basic mechanisms of cancer is essential for prevention and treatment. Fighting the Cancer Threat: Stay Away from the 4 Vices1. Extinguishing Smoke: A Direct War Between Smoking and Cancer Long-term smoking has been shown to be a major cause of many cancers such as lung, laryngeal, and oral cancers. Many chemicals in cigarettes, such as tar and carbon monoxide, not only directly damage lung cells, but also create a cancerous environment throughout the body. Quitting smoking is one of the most immediate and effective measures to reduce the risk of cancer.
2. Put down your glass: The importance of drinking in moderation
Although moderate alcohol consumption (e.g., a glass of wine a day) may be beneficial for heart health, the association between excessive alcohol consumption and liver cancer, stomach cancer and other diseases cannot be ignored. Carcinogens are produced during the metabolism of alcohol, and long-term heavy drinking can seriously damage the liver and increase the risk of cancer. 3. Healthy eating: Stay away from high-risk foods Unhealthy eating habits, such as high fat, high sugar and excessive intake of processed foods, are strongly associated with many types of cancer, especially bowel cancer. Increasing the intake of fruits and vegetables and reducing the consumption of red meat and smoked foods can significantly reduce the risk of cancer. 4. Vitality Exercise: Staying physically active and doing regular physical activity not only boosts heart and lung function but also reduces the incidence of cancer. Whether it's a brisk walk, swim or bike, moderate exercise can help regulate hormone levels and boost the immune system, providing additional protection against cancer. By understanding the mechanisms by which cancer develops, and actively moving away from these four vices, we can significantly reduce our risk and create a healthier living environment for ourselves and our families.
Develop three good habits to keep you healthy
1. Standardize a nutritious diet: The Mediterranean-style Mediterranean diet, rich in fruits and vegetables, whole grains, legumes, nuts and olive oil, has been scientifically proven to reduce the risk of cancer. This diet emphasizes a plant-based diet, moderate intake of fish and poultry, and limits the consumption of red and processed meats. A simple Mediterranean recipe includes a bowl of whole-wheat oatmeal with fresh blueberries and a dash of almonds for breakfast, a salmon salad with plenty of mixed leafy vegetables and a tablespoon of olive oil for lunch, and grilled tofu and sautéed vegetables with a small serving of brown rice for dinner. 2. Regular physical activity: A source of vitality An active lifestyle is essential to prevent all kinds of cancer. The American Cancer Society recommends that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week significantly reduce cancer risk. A practical exercise plan can be: 30 minutes of walking a day, plus swimming or a quick bike ride twice a week. These activities not only help maintain weight, but also improve cardiovascular health and indirectly reduce cancer risk.
3. Good Sleep Habits: A healthy night's sleep is essential to maintain the normal function of the immune system, which directly affects the monitoring and elimination of cancer cells. Adults are recommended to sleep 7 to 9 hours per night. Strategies to improve sleep include keeping your sleeping environment quiet, dark, and cool, avoiding electronic devices before bedtime, and ensuring bed and pillow comfort. With these simple adjustments, sleep quality can be significantly improved, which can reduce the risk of disease. By practicing these three habits, we can not only reduce the risk of cancer, but also improve our overall quality of life. These habits are simple yet effective, easy to incorporate into your daily routine, and provide a strong foundation for your health.