Every year we celebrate World Cancer Day. Nowadays, because of its widespread spread, it is difficult not to be aware of this disease and not to be afraid of it. This year we tried to look at what we can do to avoid this disease, which is actually a collective name for more than 200 different types of diseases. So let’s put genetics aside and see: what can be done about the disease? Well, there is a lot to do. There are many important factors, in fact. Yes, there are many types of cancer, such as Non Hodgkin’s Lymphoma and malignant mesothelioma. The better educated you are, the more you can be empowered on how to avoid it.
1. Ditch the cigarettes
Studies clearly show that 85% of lung cancers are caused by smoking. And no matter what you smoke or how (cigars, hookah, rolled cigarettes, and also passive smoking from others). Smoking also causes other cancers: cancer of the pharynx, throat, oral cavity, esophagus, bladder, kidneys, pancreas, cervix and breast. There has been a connection between smoking and cancer for some years. So it is best to quit as soon as possible, for your health.
2. Say goodbye to processed foods and hi to vegetables!
Numerous studies have demonstrated the strong link between cancer and diet. Processed, smoked, fried, salted and canned foods increase the risk of cancer. In contrast, eating vegetables and fruits in a variety of colors reduces the risk of developing various cancers. Foods rich in fiber (fruits, vegetables, grains, legumes) also reduce the risk of gastrointestinal cancer. The World Health Organization has ruled: processed meat can cause cancer. Although this isn’t the case in moderation; but it does have links.
3. Stop the alcohol intake
If you drink more than the recommended amount, you expose yourself to a long series of cancers – from oral, pharyngeal or esophageal cancer, through stomach and liver cancer to breast cancer. The more and more frequently you drink alcohol, the higher the risk of cancer. And for those who have asked themselves how much this is a dish, then here is: a can of beer, a glass of wine or a glass of liquor. Try to really limit alcohol to special occasions and the truth is, you will probably enjoy it more then.
4. Sports Sports Sports
We’ve been digging into this for a long time and still do: Regular exercise has been shown to reduce many types of cancer. Aerobic activity is especially recommended, ie an activity that raises the pulse for a significant amount of time. How do you know how much to raise your heart rate? How do you choose which aerobic activity to do? It is recommended to choose something you like, so it will be easier for you to both persevere and enjoy the matter. For example: walking, swimming, dancing, cycling, jogging, tennis, football and the like. The recommended frequency is at least half an hour a day for most days of the week. Even a gentle walk is good, especially if you have muscle problems or other conditions that prohibit you. Any movement is good movement, so they say!
5. Be smart in the sun
The sun’s rays between 10 in the morning and 4 in the afternoon on summer days are harmful to the skin and increase the risk of skin cancer. Many of us still go out without adequate protection. Sunburn is bad for the skin. Whilst some of us may not burn, it is still best to protect your skin.
The one thing we can’t change however is our age. A lot of cancers do occur in those over the age of 50. The risk of developing cancerous growths in the colon, for example, increases with age and especially after the age of 50. Colon cancer can develop from prominent polyps in the walls of the colon and sometimes it develops from the mucosa itself, without the early formation of a polyp. Polyps can develop through poor diet. However, by adopting a good diet and a good exercise routine, you are moving in the right direction! Also, you must consider certain types of supplements that could assist your body naturally. Improve your vitamin D level. Ideally this level should be above 50 ng / mL but levels of 70-100 ng / mL will dramatically reduce the risk of cancer. Safe sun exposure is the most effective way to boost your vitamin D levels and really aids the body in many ways!