Top 11 things you must do to prevent cancer risk

According to the World Health Organization, about a third of cancers can be prevented with controllable factors, including diet. For example, eating legumes regularly can reduce the risk of colorectal cancer by 1-3%. Research also shows that eating at least 9 servings of fresh fruits and vegetables a day can reduce the risk of dying from cancer by up to 18%. Furthermore, vegan diets are often high in soy products, which may protect against breast cancer.

Vegetarianism is a diet consisting only of plant-based foods such as vegetables and fruits; with or without dairy products, eggs and abstain from foods obtained from slaughter. There are three forms of vegetarianism: pure vegetarianism (also known as total vegetarianism, vegetarianism), non-absolute vegetarianism and partial vegetarianism. A vegetarian diet with vegetables and fruits does not contain a lot of calories and fat, so it is very helpful in losing weight and maintaining shape. Recent studies show that vegetarians have significantly lower obesity rates than meat eaters (9,4% for vegetarians and 33,3% for meat eaters).

In addition, a vegetarian diet can control hormone levels, ensuring that they are not too high. Hormones control most of the body’s major functions, including hunger, reproduction, emotions and mood. Animal fats are thought to increase estrogen levels, while people who choose a plant-based diet have more sex hormone binding globulin (SHBG). From a nutritional perspective, if you skillfully balance the nutritional components through the appropriate selection, combination and processing of foods, then the vegetarian diet is not continuous (3-6 months per year or 1 week). , 10 days per month) is really a very good diet for human health.

A reasonable portion whether eating salty or vegetarian needs to have the right ratio between starch, sugar, fat and protein. Of which, about 55 to 60% of energy comes from carbohydrates, less than 30% is fat and 10 to 15% protein. At the same time, the necessary amino acids, vitamins, minerals… must also be ensured. If you want to be a vegetarian fully and properly, you need to ensure a reasonable diet, time and number of meals a day. Meals should be varied from a variety of salty, processed vegetarian foods. For example, breakfast should eat foods rich in energy but easy to digest. Lunch and dinner need to prepare dishes that provide adequate nutrition to improve taste. Pay attention to the balance of foods that contain a lot of plant protein and other nutrients so that the meal is nutritionally complete.

To purify the body and strengthen the resistance, you should follow a vegetarian diet 4-5 days a month will help you prevent cancer very effectively. Fasting also helps you change your taste and find food more delicious, absorbing nutrients is also better.

The National Institute on Alcohol and Alcohol Abuse analyzed more than 200 studies and concluded that drinking is associated with an increased risk of cancers of the oral cavity, esophagus, and larynx. It also increases the risk of stomach, colon, rectal, liver, breast and ovarian cancers in women because tissue damage leads to changes in the DNA in the cells. Therefore, you should limit drinking alcohol, beer or alcoholic beverages or say “no” to them to maintain a good health for yourself.

According to statistics, every year around the world, nearly 1 million people are diagnosed with colorectal cancer. Among them, men account for a higher proportion than women. Colorectal cancer is ranked 2nd in the 5 most common types of cancer in men, just behind common cancer. Vietnamese men are no exception to that number. So why are men at a higher risk of colorectal cancer than men?

Some researchers believe that men often have unhealthy and scientific habits and lifestyles than women. Regularly smoking, using stimulants, drinking alcohol … is one of the leading causes of colon cancer in men.

A study published in the international scientific journal Gastroenterology found that smoking increases the risk of colon cancer by 2,14 times compared to those who have never smoked. According to the same study, people who smoked 1 pack a day continuously for 50 years or 2 packs for 25 years had twice the risk of developing colorectal polyps compared to those who never smoked. Research results show that between 20-25% of colorectal cancer cases are caused by smoking.

Besides, people who both smoke and drink alcohol, the risk is higher. This explains why men have a higher rate of colorectal cancer than women. Therefore, to prevent the risk of colorectal cancer, you should limit the abuse of alcohol, smoking and other stimulants.

Ultraviolet rays (or ultraviolet rays, UV rays, UV radiation) in moderate doses when irradiated to the skin help enhance metabolism and synthesis of vitamin D, necessary for the absorption of calcium, is a good duo of nutrients. for bones, which is very important for the growth of height in young children.

In addition, early morning sunlight also has the effect of stimulating the body’s activity process. While there are many benefits to the body, ultraviolet rays also have certain harmful effects, especially on the skin and eyes. Ultraviolet rays cause adverse effects on eyes when not wearing protective glasses against the sun. Eye cells can be damaged by the effects of UV rays, especially when the reflected beam bounces off a wall of cement, sand or water.

After being exposed to ultraviolet rays for a certain period of time, from 6 to 15 hours later, the patient will have some visual disturbances such as temporary loss of vision, seeing halos around light sources, feeling such as foreign body in the eye, tearing, sensitivity to light, especially sunlight. Usually, if the patient is doing well and there are no other abnormalities, the visual symptoms will resolve on their own after about 8 hours.

In case if the body is exposed to ultraviolet rays many times for a long time, the risk of leading to more serious eye diseases, such as retinal damage, cataracts, even blindness. In addition, UV rays also cause many other harmful effects to human health, such as skin aging, skin cancer, melanoma, cell carcinoma, accelerated aging and Immunosuppressive.

Besides maintaining a reasonable daily diet, you also need to take measures to protect your skin from sun damage because of overexposure to ultraviolet radiation from the sun (UV rays). is the main cause of skin cancer. Research by the American Institute for Cancer Research (AICR) shows that rays with higher energy than UV can remove an electron from an atom or molecule to convert them into ionizing radiation. Radiation ionizing the DNA of your cells can lead to skin cancer.

However, early morning sun exposure for 15 minutes a day is very beneficial as it helps in the natural production of vitamin D which regulates cell growth, limits inflammation and even prevents inflammation. spread of cancer cells. To reduce your risk of skin cancer, you should avoid midday sun exposure. If you need to go outside, be sure to stay in the shade as much as possible. When this is not possible, cover your skin with a hat, umbrella, or necessary clothing.

Most smokers have a very high risk of lung cancer. Besides, smoking also increases the risk of other cancers such as affecting the larynx, mouth, esophagus, throat, liver, stomach, intestines, bladder, pancreas, kidneys, cervix, and ovaries. eggs, nose and sinuses. It may also be a factor in certain types of leukemia. Therefore, it is best to quit smoking completely and avoid being exposed to secondhand smoke.

Several natural methods can help ease the quitting process. According to a study by Kyoto Medical University, acupuncture works to reduce nicotine cravings by enhancing serotonin levels in plasma and brain tissues. Besides, hypnosis is a great tool that can help you quit smoking. Meditation and massage on the hands or ears are also very helpful.

Smokers often excrete more sputum than non-smokers, the ability to remove sputum from the respiratory tract is poor because the circulation system in drug users is destroyed. Besides, cigarette smoke changes the structure of the mucus-secreting glands, so it is easy to be infected with toxic substances, hindering the circulation and exchange of gases. Smoking is very dangerous to health, in addition to lung cancer, it also causes cancer of some other organs such as mouth, stomach, digestive organs… Cancer patients at any stage need to quit their jobs immediately. smoking, especially during treatment.

Long-term smoking increases the risk of colon cancer as well as lung, stomach and esophageal cancer. Tobacco smoke contains many carcinogens that damage DNA and are difficult to cure. Therefore, those who have a habit of smoking should give up immediately is what you need to do to both ensure your own health and not affect the health of your loved ones in the family.

Tobacco smoke causes about 25 diseases, including many dangerous diseases such as cancer, cardiovascular disease, respiratory disease and affects reproductive health. Secondhand smoke seriously affects the health of pregnant women and their unborn children, causing lung cancer, emphysema, hair loss and cataracts. Tobacco causes 90% of lung cancer cases, 75% of chronic obstructive pulmonary disease cases and 25% of ischemic heart disease cases.

Not only smokers are at risk, but passive smokers are equally affected. Passive smoking is inhalation (also known as exposure) to secondhand smoke, which causes many dangerous diseases in both adults and children. In adults, secondhand smoke causes lung cancer, breast cancer, cardiovascular diseases, coronary artery disease, atherosclerosis, and premature birth. In children, secondhand smoke exposure increases the risk of respiratory infections, otitis media, asthma, poor lung function, and more.

Benefits of vaccination:

• Reduce the risk of common dangerous diseases in young children such as: diphtheria, pertussis, polio, tetanus, hepatitis B, meningitis, measles, tuberculosis, mumps, Japanese encephalitis, rubella, cholera and typhoid. 95% of vaccinated children will form an immune system to protect the body against dangerous infectious diseases.
• Reduce the risks of diseases such as complications, sequelae, and death compared to the unvaccinated group.
• The cost of injections is lower than treatment: The cost of vaccination is many times lower than the cost of treatment for infectious diseases, helping to save money and protect everyone’s health.
• Creating conditions for children to grow up and develop comprehensively: Avoiding infectious diseases, children will grow up healthy, without sequelae and malformations that affect their physical and mental health.
• Because they do not get sick, vaccinated individuals, especially children, will grow up healthy, without complications and malformations caused by infectious diseases, helping children to develop physically and mentally. Expanded immunization is a universal program for most children, so its protection area is very large and plays an important role in the development of human resources of each country.
• Immunization not only helps protect a particular individual, but also helps prevent disease for the whole community. This is considered the most effective preventive measure to protect the health of the injectors and avoid the occurrence of major outbreaks affecting the health and life of the community.
• It is estimated that 85% – 95% of people who are vaccinated will develop specific immunity that protects the body from disease and therefore will not die or have sequelae caused by the disease. Thanks to vaccines, every year around the world, about 2,5 million children are saved from the risk of death from infectious diseases.

One of the factors that can increase the risk of developing cancer is a viral infection. In 2012, a study published in Cancer Prevention Research noted that preventing cancer with vaccines can be quite effective.

So consult your doctor to get the hepatitis B and human papillomavirus (HPV) vaccine. Because hepatitis B can increase the risk of liver cancer and HPV, a sexually transmitted virus, can cause cancer of the cervix or other genitals. The best way is to get vaccinated to prevent HPV infection and reduce the risk of causing cancer.

Physical activities (running, cycling, swimming or dancing, etc.) are very beneficial for our health. Besides reducing your risk of heart disease and diabetes, they also help you reduce your risk of cancer by helping with weight control. Physical activity also improves your immune system function by balancing hormone levels in your body.

The American Cancer Society recommends at least 75 minutes of vigorous activity weekly for adults, such as running, or 150 minutes of moderate-intensity activity, such as walking, biking, housework, and gardening. Also, reduce the amount of time you spend lying, sitting, and watching television.

A new study published in the journal Cancer says that high levels of exercise reduce the risk of developing lung and colorectal cancer. If you want to reduce your risk of colorectal cancer, it’s important that you exercise for more than 30 minutes a day. According to the British Medical Journal, this will significantly reduce your risk.

Another study by the American Cancer Society followed nearly 2.300 cancer patients. They also found that even 2 hours and 30 minutes of walking per week can have a significant impact on mortality. Exercise keeps the digestive system healthy and working efficiently, thus reducing the risk of colorectal cancer. Scientific studies also link body fat to BMI (body mass index) and show a 15% increased risk of colorectal cancer for every 5kg/m2.

People who follow healthy lifestyle habits, including exercising for more than 30 minutes a day, have a reduced risk of colorectal cancer, according to a study published online in October in the British Medical Journal. . In fact, according to researchers from the Institute of Cancer Epidemiology in Copenhagen, colorectal cancer can be prevented by up to 10% with regular exercise. The study is based on a survey of 23 men and women between the ages of 55.489 and 50 and was conducted over a period of nearly 64 years.

To have a healthy body, daily exercise is essential. Every day, you just need to spend about 30 minutes walking, cycling, swimming, dancing or simply gardening will make you much healthier.

Obesity is one of the leading risk factors for many types of cancer. Scientific studies show that overweight and obese people are more likely to develop cancer than normal people because obesity is associated with changes in the physiological function of adipose tissue, leading to to insulin resistance and chronic inflammation. Therefore, it is associated with an increased risk of cancer recurrence and death. According to the AICR, being overweight and obese increases the risk of cancer of the esophagus, liver, kidney, colon or prostate,…

If you are obese or have excess fat in the waist, take the necessary steps to lose weight slowly but steadily, do not lose weight too harshly because that way the body will lack nutrients leading to no resistance against pathogens, especially cancer. Ask your doctor or dietitian for help in developing a plan to achieve your goals.

Men and women who are overweight or obese are more likely to develop colorectal cancer. The risk of cancer is especially high for men, especially those who are overweight in the abdominal area. A study published in October 10 in the journal JAMA Oncology tracked the health of more than 2018 women for 85.000 years and found that the higher a woman’s body mass index (BMI), the greater her risk of developing diabetes. colorectal cancer before the age of 22.

Research shows that women aged 20 to 49 who are overweight or obese are twice as likely to develop colorectal cancer early as women with a low BMI. By removing excess fat around the waistline, you not only have a slimmer waistline that makes you more beautiful, but it also helps reduce the risk of developing colon cancer. Research shows that people who are overweight or obese have a higher risk of colon cancer than other people.

Fat in the body has two main functions: Storing energy and continuously spreading information and directions to the rest of the body. This information can influence cell growth, cell chemistry, and the body’s reproductive cycle. When there is too much fat in the body, the signals that are transmitted around the body can cause disorders, which are the source of cancer.

If you are obese, you should start with a healthy diet and exercise at least 30 minutes a day to control your weight and lose weight slowly. You should also consult with your doctor about effective measures to achieve your goals.

The double burden of nutrition, including undernutrition (undernutrition, micronutrient deficiency, leading to diseases such as underweight malnutrition, stunting malnutrition, micronutrient deficiency diseases… ) and overnutrition (leading to diseases such as overweight/obesity…) are weighing heavily on many countries around the world. Improper eating habits are one of the leading risk factors for mortality and the global burden of disease. Maintaining a healthy diet throughout life will help prevent malnutrition in all forms, including overweight, obesity, and non-communicable diseases (diabetes, heart disease, hypertension, etc.) dyslipidemia, gout…)

A healthy diet is a diet containing healthy foods that help maintain or improve general health. Healthy foods are those that are low in saturated fat, trans fat, free sugar, and salt. The source of food we eat every day is divided into 2 main categories, natural foods and processed foods (handmade or industrial). No food is considered completely healthy, nor is any food completely bad or unhealthy.

A healthy diet is not only important for improving overall health but also plays an important role in reducing cancer risk. Eating scientifically will help maintain a healthy body weight and provide the nutrients needed to nourish the body. You should eat a lot of vegetables, fruits, roots, nuts and stay away from high-calorie, high-fat foods such as french fries, fried sweet potatoes or donuts.

It can be said that a plant-based diet will provide the body with the necessary vitamins, minerals and fiber to help the body have a good resistance against cancer-causing factors. . In addition, you also need to minimize the consumption of sugary drinks such as soft drinks, juices, as well as refined carbohydrate foods (cakes, candy or sugary breakfast cereals, etc.). ). Limit your intake of processed meats such as bacon, hot dogs, luncheon meats, hot dogs, and red meat.

Both X-rays and gamma rays are carcinogens or carcinogens to humans. A 2005 study by the National Research Council found that even low-level exposure to these two types of rays has the potential to increase cancer risk. Although it is not possible to completely avoid exposure to harmful rays, limiting them can reduce the risk of cancer to some extent.

Radiation is a part of our lives. Background radiation, which comes mainly from natural minerals, is all around us all the time. Fortunately, there are very few situations in which the average person is exposed to uncontrolled radiation sources above background levels. However, it is wise to be prepared and know what to do if such a situation occurs.

One of the best ways to prepare is to learn the principles of radiation protection over time, distance and shielding. During a radiation emergency (large amounts of radioactive material released into the environment), we can use these principles to help protect ourselves and our families.

Duration: For those exposed to radiation other than natural background radiation, limiting or minimizing exposure time will reduce the dose from the radiation source. Distance: Just as the heat from a fire decreases as you move further away, the dose of radiation decreases dramatically as you increase distance from the source.

Shielding: Lead, concrete, or water barriers provide protection from gamma rays and X-rays. This is why some radioactive materials are stored underwater or in rooms are made of concrete or lead, and why dentists put a lead blanket over patients while their teeth are being X-rayed. Therefore, inserting the right shield between you and the radiation source will help reduce significantly or eliminate the dose that you receive.

Antibiotics, also known as antibiotics, are substances extracted from microorganisms, fungi, synthetic or semi-synthetic. These are drugs that kill bacteria (microorganisms that cause infections) or specifically inhibit the growth of bacteria.

Although antibiotics have the positive effect of treating diseases, killing disease-causing bacteria, and preventing bacteria from multiplying and releasing toxic substances that are harmful to the body, it also has side effects such as side effects. or allergies. On the other hand, the overuse of antibiotics makes the emergence of resistant bacteria increasingly common such as: methicillin-resistant staphylococcus; penicillin-resistant pneumococci; salmonela multi-resistant to choramphenicol, ampicillin, cotrimoxazole… The presence of these bacteria poses a serious danger to human life.

We cannot deny that antibiotics can cure bacterial infections, but overuse of antibiotics can weaken the immune system to fight cancer. Moreover, antibiotics are also agents that eliminate the good bacteria in the gut that help digest food and provide cancer-fighting nutrients.

A 2008 study published in the International Journal of Cancer noted that antibiotic use may increase the risk of cancer. Additionally, a 2010 study published in the Journal of Pharmacoepidemiology and Drug Safety found an association between breast cancer and antibiotic use. So, when your doctor prescribes antibiotics for you for some reason, be sure to ask about the possible side effects.

Sometimes, the use of a small dose of antibiotics is necessary and important to treat certain bacterial infections. However, using too many antibiotics can increase the risk of certain diseases such as colon, prostate, lung cancer, etc. Moreover, overuse of antibiotics tends to weaken the immune system. by killing both bad bacteria as well as good bacteria. So, avoid taking antibiotics when you don’t need them and never take them without consulting your doctor. In case of use, remember to ask about its side effects.

Regular check-ups, although not a cure for cancer, will help you detect the disease early and make it easier to treat by treating it at an early stage. If you’re a woman over 40, get a mammogram to screen for breast cancer at least once a year. Men and women should participate in colon cancer screening starting at age 45.

You should consult with your doctor and follow an appropriate testing plan for different cancers, such as rectal, oral, cervical, uterine, lung or prostate cancers. . If you have regular health check-ups every 6-12 months, it will minimize the detection of the disease in the late stages, and it is better to diagnose the risk of the disease from the early stages. To understand more specifically, learn the following 4 reasons:

• Help detect disease early: Many dangerous diseases (such as liver cancer, breast cancer,…) often have no specific symptoms in the early stages. But they can be detected if you check your health regularly and take timely measures.
• Avoid complications when the disease turns severe: Many diseases, if not detected and treated promptly, can cause many dangerous complications. Therefore, regular medical examination is also a measure to help you avoid unnecessary complications of the disease.
• Cost savings: Don’t think of spending an annual health check-up as a waste. If you do not protect your health, when you have health problems, the fee will be many times more.
• Improve quality of life: During the examination, the doctor will advise you more on nutrition and good living habits. That will help you improve your quality of life, prevent disease more effectively.

The first years of life are a very important period for a child’s development. Periodic health check-ups for children are very important, but many parents ignore them and don’t pay too much attention. According to many studies, if not cared for carefully, this period not only affects the health of young children but also affects long-term development into adulthood. Especially for children with nutritional problems (rickets, malnutrition) or children with a weak immune system (easy to get sick, slow to grow).

Older people often have the idea of ​​accepting the disease, ignoring the need for periodic health check-ups. However, the older a person is, the higher the risk of the disease. When the body is old and weak, the functions decline, the intellect decreases, leading to diseases that are always lurking. Therefore, families need to advise and take the elderly for annual health check-ups.

Adults always think they are at a healthy age, so regular health checkups are not necessary. Did you know that many dangerous diseases are difficult to detect in the early stages because the symptoms are not obvious? More importantly, illness can visit at any age. The age of adults often suffers from a lot of pressure in life from work, family, etc., so they are susceptible to diseases. Regular health check-ups will help you stay healthy, full of energy to develop your career and your own life.