Healthy lifestyle and cancer prevention


Healthy lifestyle and cancer prevention

You can reduce the risk of developing cancer through a healthy lifestyle, quitting smoking, eating a healthy diet, keeping fit, and avoiding drinking alcohol. Cancer prevention with the help of a healthy lifestyle is possible. Here are the details:

Healthy lifestyle and cancer prevention

Is it possible to reduce the risk of your chances of getting cancer?

There may be no proven and clear ways to prevent cancer, but it is actually possible to reduce the risk of developing it, as you can stop some of the factors that stimulate its appearance and infection, such as excess weight, smoking, etc., to you in the following article details a healthy lifestyle that will help you in preventing cancer:

Healthy lifestyle!

Adopting a healthy lifestyle can help lower your risk of some types of cancer. A healthy lifestyle includes:

  1. A balanced and comprehensive diet.
  2. Maintain a healthy weight.
  3. Avoid drinking alcohol or reduce its quantity.
  4. Quit smoking.
  5. Protect the skin from ultraviolet rays.

1- Eat a healthy diet and prevent cancer

We hear many stories related to the types of foods that may have a role in the prevention and treatment of cancer, as many of the research conducted regarding food and cancer emerge every day with new and different evidence, but it is not easy to study the relationship between diet as a whole and cancer, there are several factors It may affect, and cancer cells need a longer time to develop and spread. However, it has become known that a balanced, healthy diet that includes all the daily needs of nutrients will certainly help reduce the chances of developing cancer. Research has shown a link between eating a certain group of foods and reducing the risk of cancer. Therefore, we advise you to include in your diet the following:

  • At least five servings of vegetables and fruits daily.
  • Eat starches and carbohydrates, with a focus on high-fiber types and whole grains, such as brown bread and potatoes.
  • Eating meat and fish and its alternatives, such as legumes, cheese, and sources of protein.
  • Eating milk and its low-fat products.
  • Eat small amounts of foods and drinks rich in fats or simple sugars, such as cakes, biscuits, and chips.

Eat dietary fiber!

Evidence consistently indicates that eating foods rich in fiber, such as whole grains such as brown rice, brown bread, oats, vegetables, fruits, and legumes, can reduce the risk of cancer, especially bowel cancer.

What about red and processed meat!

Meat is a good source of protein, vitamins, and minerals, such as iron and zinc. But some studies have shown a link between eating red and processed meat and developing bowel cancer. People who eat a lot of this meat have a higher risk of developing bowel cancer than people who eat less.

Watch out for beta-carotene supplements!

Beta-carotene is mainly found in our food as a powerful and effective antioxidant in the face of infections and even cancers. It is found in carrots, sweet potatoes, apricots, green leafy vegetables, and other foods, in addition to antioxidant nutritional supplements. However, recent studies have shown a relationship between large amounts of beta-carotene supplements and the incidence of some types of cancer, especially lung cancer. Especially among smokers and people exposed to asbestos in their workplaces.

2- Maintain a healthy weight and prevent cancer

Obesity and being overweight  can increase the risk of developing some types of cancer, such as:

  • Bowel cancer.
  • Pancreas cancer.
  • Esophageal cancer.
  • Breast cancer, especially after menopause.
  • Cervical cancer.
  • Kidney cancer.

Therefore, maintaining a healthy weight may have a significant role in reducing the chances of developing many types of cancer. 

3- Avoid drinking alcohol and prevent cancer

It has become known that drinking alcohol may increase the risk of developing some types of cancer, including:

  • Oral cancer.
  • Oropharyngeal and laryngeal cancer.
  • Esophageal cancer.
  • Colon and rectal cancer.
  • breast cancer.
  • Liver Cancer.

4- Quit smoking and prevent cancer

Did you know that 90% of lung cancer cases are linked to smoking?
So quitting smoking will actually contribute to reducing the risk of cancer.

5- Protect the skin from UV rays

Although exposure to sunlight is very beneficial for your body and is recommended, we need to expose our skin to sunlight to stimulate our bodies to produce vitamin D, which is necessary for bone and body health. However, you must pay attention to the sun rays that you are exposed to daily, which may harm your body if it is not properly and healthily, and the most important steps that must be taken into account for proper exposure to the sun are: -

  • Stay away from exposure to sunlight in the hours between 11:00-15:00.
  • Cover yourself with light clothing, a hat, and sunglasses.
  • Be careful not to get burnt.
  • Use sunscreen with an SPF of at least 15.
Keep an eye on any moles or freckles you have. If they change at all (eg, they get bigger or start bleeding).

know your body

In conclusion, we remind you that it is always important to know your body well and recognize any changes that may occur in it, such as lumps, bleeding, or moles, get medical advice and make sure to conduct periodic and annual examinations.