According to the World Health Organization (WHO), cancer is the leading cause of death worldwide, and the number of people affected by this disease increases every year. Cancer statistics in India are also grim with approximately 27 lakh people being diagnosed with this disease. cancer and cancer-related deaths will rise to 8.5 lakhs in 2020, according to India Against Cancer, a cancer-fighting initiative. Although technological advances have greatly improved cancer care, it is necessary to adopt some habits that reduce the risk of suffering from this deadly disease.
According to Dr. Leena Dadhwal, an oncologist at the Rajiv Gandhi Cancer Institute, “The exact cause of cancer is unknown, but the growth of a cancerous tumor is mainly due to low immunity. Foreign cancer cells can invade the body and go undetected if immunity is low. A good one immune system requires a healthy lifestyle, which can significantly reduce the chances of cancer.”
A study titled Cancer is a preventable disease that requires major lifestyle changes., in the National Library of Medicine, states that only 5% to 10% of all cancer cases are due to genetic defects, while most cancers are caused by environment and lifestyle. “Evidence indicates that of all cancer-related deaths, nearly 25-30% are due to smoking, up to 30-35% are diet-related, about 15-20% are due to infections, and the percentage The rest is due to other factors such as radiation, stress, physical activity, the environment…”. contaminants etc.,” the report says.
Here are five ways to reduce your risk of cancer, according to Dr. Dadhwal.
Daily exercise
Exercise also produces feel-good hormones called endorphins that can help build a healthy immune system. (Source: Pixabay)
The risk of cancer can be reduced by practicing regular physical activity. Exercise has been shown to decrease the risk of many types of cancer, including colon and breast cancer. In addition, it contributes to improving general well-being. According to Dr. Dadhwal, exercise also produces feel-good hormones called endorphins which can help develop a healthy immune system. “At least 40 minutes of moderate exercise daily, such as brisk cycling, brisk walking, swimming, or yoga, is recommended. However, it is advisable to practice mindful exercise, in which one concentrates on their movements, limbs and breathing, rather than having distractions,” he added. He also noted that it’s better to exercise during the day outside to get vitamin D than at night, when plants release carbon dioxide that can be harmful if inhaled.
Healthy diet
A healthy diet is essential to reduce the risk of cancer. “A diet rich in vitamins and minerals, containing antioxidants, may help protect against cancer, while less red meat and processed foods should be consumed,” says Dr. Dadhwal. cruciferous vegetables cauliflower, Brussels sprouts and broccoli have anti-cancer qualities. Dr. Dadhwal also recommends eating five types of fruit and four different colored vegetables each day.
quit tobacco
Tobacco Tobacco use is responsible for a third of all cancer deaths, according to a study from the National Library of Medicine. Specifically, cigarette smoking causes 85% of all lung cancers, with passive exposure to tobacco smoke in non-smokers being the additional cause. Quitting smoking is the best way to reduce the risk of cancer, especially of the mouth, lung, bladder, pancreas, and throat. “Smoking is not only a threat to smokers, but also to passive smokers,” says Dr. Dadhwal.
Reduce alcohol consumption
Excess alcohol can increase the risk of different types of cancer, such as colon, liver and breast cancer. “According to studies, the daily intake of 30 ml and 60 ml of alcohol for women and men, respectively, is acceptable. However, further research is needed to calculate the exact amount of alcohol that can be consumed,” said Dr. Dadhwal. She added that while limited alcohol consumption doesn’t cause cancer, even a few drops can cause other health problems, such as heart and liver disease.
Protect yourself from the sun
Use a sunscreen of at least SPF 30 to protect yourself from UV rays. (Source: Freepik)
To prevent skin cancer, it is important to protect yourself from the sun. “Use a sunscreen with a minimum of SPF 30, wear full clothing and try not to expose yourself to the sun in the central hours of the day, when the sun’s rays are most intense,” says Dr. Dadhwal. It is also essential to detect any changes in the skin, such as the appearance of moles. Go to a dermatologist to have them examined.
📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss the latest updates!
