Cancer Prevention: Start from Daily Life Details

Cancer Prevention: Start from Daily Life Details

Cancer is one of the major diseases threatening human health. According to data from the World Health Organization, there were approximately 19.3 million new cancer cases and 10 million cancer deaths worldwide in 2020. The occurrence of cancer is related to multiple factors, such as genetics, environment, and lifestyle. About 40% of cancers can be prevented by changing one's lifestyle. Understanding cancer prevention knowledge and taking active preventive measures are effective ways to reduce the risk of cancer.

I. Diet and Cancer Prevention

Diet plays a significant role in the occurrence of cancer. Studies show that about 30% of cancers are related to poor dietary habits. A high-salt diet increases the risk of stomach cancer; excessive intake of red meat and processed meat is associated with colorectal cancer; and aflatoxin in moldy food is an important cause of liver cancer.

Cancer-preventive diets should follow these principles: consume 400-800 grams of fresh vegetables and fruits daily; choose whole grains instead of refined grains; limit red meat intake to no more than 500 grams per week; avoid processed meat; control salt intake to no more than 5 grams per day; and do not eat moldy food.

Recommended foods include vegetables rich in antioxidants, such as broccoli, carrots, and tomatoes; fruits, such as blueberries and strawberries; and beverages rich in tea polyphenols, such as green tea.

II. Lifestyle and Cancer Prevention

Smoking is the main cause of lung cancer, with about 85% of lung cancer cases related to smoking. Smoking also increases the risk of oral cancer, esophageal cancer, bladder cancer, and other cancers. Excessive alcohol consumption is closely related to liver cancer, breast cancer, oral cancer, and other cancers.

Engaging in moderate exercise can significantly reduce the risk of breast cancer, colorectal cancer, and other types of cancer. It is recommended to engage in 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking and swimming. Maintaining a healthy weight is also important, with a BMI controlled between 18.5 and 23.9.

Regular sleep and stress management should not be overlooked. Chronic sleep deprivation can disrupt the biological clock and elevate the risk of cancer. It is recommended to ensure 7-8 hours of quality sleep per day, learn to regulate stress, and maintain a good mindset.

III. Environment and Cancer Prevention

Carcinogens in the environment include air pollutants, ultraviolet radiation, ionizing radiation, and so on. Air pollutants such as PM2.5 increase the risk of lung cancer, excessive sun exposure may lead to skin cancer, and long-term exposure to ionizing radiation may induce various cancers.

Protective measures include reducing outdoor activities or wearing masks on hazy days, avoiding direct sun exposure at noon, applying sunscreen, and minimizing unnecessary medical radiation exposure. Occupational exposure protection is also important, and relevant workers should take personal protective measures and undergo regular physical examinations.

Vaccination is an important method of cancer prevention. The hepatitis B vaccine can prevent liver cancer, and the HPV vaccine can effectively prevent cervical cancer. It is recommended that people of appropriate age receive relevant vaccinations as planned.

Cancer prevention necessitates starting with daily habits and establishing a healthy lifestyle. A reasonable diet, moderate exercise, quitting smoking and limiting alcohol consumption, maintaining a good mindset, and paying attention to environmental protection can all effectively reduce the risk of cancer. Prevention is more effective than treatment. Let's start now and take practical actions to protect our health and stay away from cancer.