As more and more people are getting diagnosed with cancer each year, there is a real need to raise awareness of some common preventative measures that can help reduce your risk of developing cancer. Here we'll take a look at the best and most effective ways to prevent this deadly disease.
1. Eat vegetables
Eating vegetables is one of the most effective ways to prevent cancer and reduce your risk of developing the disease.
Vegetables have cancer-fighting antioxidants in them, which help your body fight off free radicals that can damage DNA and cause mutations that lead to this disease. These include beta-carotene, which is found in carrots and other orange-colored fruits and vegetables; lycopene, which is found in tomatoes; and lutein, found in leafy green vegetables like kale and spinach.
Vegetables also contain phytochemicals that may help regulate cell growth. One group of phytochemicals called flavonoids has been shown to reduce the risk of lung, colon, and breast cancers by 50 percent or more. Flavonoids are found mainly in fruits, vegetables, and herbs — especially dark chocolate — but some can be found in supplements.
The best types of vegetables include:
- broccoli
- cauliflower
- cucumbers
- onions (red and white)
- peppers (red)
2. Say no to sugar
Sugar has been linked to a variety of health problems, from type 2 diabetes and heart disease to obesity and even cancer. Sugar can lead to insulin resistance, which increases your risk of developing type 2 diabetes.
Sugar also contributes to inflammation in the body and can increase your risk of developing certain cancers, including breast cancer and prostate cancer.
It’s no wonder that sugar is one of the top things people say they want to cut out of their diet. But sugar isn’t just bad for your waistline; studies show that it also causes this disease — specifically, pancreatic cancer, which is the fourth-leading cause of cancer death in the U.S.
What’s more, research has shown that cutting out sugars may help prevent other types of cancer as well — including breast, colorectal, and prostate cancers — from returning or spreading.
The best way to prevent sugar from harming your health is by avoiding or reducing your intake of sugary foods as much as possible.
3. Get some sunshine
One of the most important things you can do to prevent cancer is to get some sunshine.
Sunlight plays a vital role in protecting you from the harmful effects of UV radiation, which can lead to skin cancer. In fact, research shows that regular sun exposure may actually help prevent certain types of cancer.
The best place for vitamin D is your own skin. When you go outside and expose yourself to sunlight for about 20 minutes, you will build up enough vitamin D to protect against this disease. If you live in an area where there's not much natural sunlight available, make sure that you take a supplement with at least 400 IU of vitamin D3 per day.
4. Exercise regularly
This is the most important step you can take to prevent cancer. Exercise is a natural way to boost your immune system, which helps your body fight off infection and disease. The more you exercise, the better your body becomes at fighting disease. By exercising regularly, you can increase your chances of preventing cancer by about 60%.
The type of exercise you do matters as well and regular aerobic exercise such as running, walking, or swimming will help boost your immune system and reduce your risk of developing certain types of cancer. Strength training exercises like weight lifting can also make a difference as long as they don't leave you too sore to exercise again after starting them.
5. Maintain a healthy weight
A healthy weight is the best way to prevent cancer and it can also help you live longer and feel better, get more done in life, and enjoy it more.
The National Cancer Institute estimates that being overweight or obese increases your risk of developing cancer by about 35% and obesity is defined as having a body mass index over 30.
People who are overweight or obese are often more likely to have diabetes, high blood pressure, or high cholesterol levels. These conditions can contribute to heart disease or stroke. And since these conditions put extra stress on your heart and blood vessels, they may increase your risk of developing cancer.
If you don't want to lose weight but want to protect yourself from this disease, work out regularly — at least 30 minutes a day most days of the week — and choose healthy eating habits.
6. Limit Processed Food
Processed food is largely responsible for the increase in cancer rates in the United States. Processed foods contain chemicals and other additives that can be carcinogenic. These chemicals get into your body when you eat them. They can cause cell growth, which leads to this disease.
Processed foods typically contain preservatives such as nitrates or nitrites, artificial colorings, high fructose corn syrup, and partially hydrogenated oils. The list goes on! These additives have been linked to this disease in multiple studies.
To prevent the deadly diseases from consuming processed food, try making your own meals instead of eating out at restaurants or ordering takeout. Many restaurants use processed meat like bacon or sausage on their menu. Instead of these unhealthy options, choose a meatless meal with plenty of vegetables to help protect against carcinogens from the meat you do eat.
7. Limit alcohol consumption
Alcohol consumption is a known carcinogen that can cause a variety of diseases, including cancer. In addition to the direct effects of alcohol on the body, it also affects your mood through the release of dopamine, a neurotransmitter that regulates feelings of pleasure and satisfaction.
Although some research suggests that moderate alcohol consumption may protect against heart disease and some types of this disease (such as breast cancer), heavy drinking has been linked to many types of cancer.
The National Institutes of Health recommends limiting alcohol intake to no more than one drink per day for women and two drinks per day for men — or about 12 ounces of wine or beer for women and 24 ounces for men each day.
8. Avoid excessive radiation exposure
Radiation is a form of energy that can be used to treat cancer. However, many people are sensitive to radiation, and it might cause them to develop this disease or other health problems.
The most common type of radiation therapy is X-ray radiation therapy, which uses high-energy X-rays to kill the cells of this disease. Radiation therapy may also be used in conjunction with chemotherapy to kill resistant cancer cells.
The amount of radiation you receive depends on your specific situation and the type of this disease you have. You may need more or less radiation than someone else who has the same type of cancer. For example, if you have lung cancer, you may need more radiation than someone with breast cancer who has been treated by surgery and chemotherapy.
9. Avoid harmful chemicals
Other than the obvious health risks associated with smoking, there are many other ways that you can reduce your risk of cancer. For example, you can avoid harmful chemicals by switching to organic products. Organic foods have a much lower risk of containing pesticides, which may contribute to this disease and other health problems. Most importantly, organic foods have been grown without the use of synthetic pesticides or fertilizers that contain cancer-causing chemicals such as glyphosate (the active ingredient in Roundup).
Another way you can avoid harmful chemicals is by avoiding processed foods that contain high amounts of sodium and sugar. These two ingredients can cause your body to retain water and increase your risk of developing kidney problems, high blood pressure, and heart disease.
You should also limit your intake of red meat because it contains carcinogens known as heterocyclic amines (HCAs). HCAs occur naturally in meat but are also found in grilled or barbecued meat; however, cooking them at temperatures over 350 degrees Fahrenheit will reduce HCA levels significantly. You should also cut back on red meat if you are trying to lose weight because it is a high-fat food that contributes calories without providing any nutritional value!
10. Don't smoke
Smoking is the most common cause of lung cancer and is also a major risk factor for other cancers. It's estimated that one in three deaths worldwide is due to smoking.
Smoking causes the body to produce more free radicals, which can damage DNA and cells in the body. Smoking also increases your risk of developing a number of other health problems, including heart disease, stroke, and COPD (chronic obstructive pulmonary disease).
The good news is that quitting smoking can significantly reduce your risk of developing lung cancer. And although it may not seem like much now, a healthy lifestyle can help you live longer and healthier.
Conclusion
We hope that we have provided you with information to help get you started on the path towards a more cancer-free life. While this is not an exhaustive list, and there are still questions left to answer, hopefully, we have provided you with information to better inform your choices and allow you to make lifestyle choices that reduce your risk.
You can also read: 12 Easy Ways To Prevent Heart Attack
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