Reducing the risk of contracting cancer can be an important step in the fight against this disease, but it is not something that can be avoided so easily due to its complex nature, but if we can join customs that do not directly favor it, such as smoking and a poor diet among many other factors.
Some facts about cancer you should know
· In 2012, there were 14 million new cancer cases worldwide, and 8.2 million cancer-related deaths.
· 70% of all cancer deaths occur in low- and middle-income countries.
· The number of cancer cases globally is expected to increase by 70% in the next 2 decades.
· More than 30% of cancers are preventable.
What is cancer
Cancer is a very difficult "beast" to drive away. The term comes from the Latin word 'crab', in part, due to the creeping and expansive nature of the disease.
Many of us think of cancers as a single disease, but in reality, they are very disparate in content and the result of multiple changes at the cellular level caused by a number of different factors.
These vary from infections (one-fifth of all cancers worldwide are caused by chronic infection) through radiation (eg, the sun), food, and even alcohol.
On World Cancer Day and Cancer Awareness Day, the World Cancer Research Fund International has released a short video outlining some simple ways to reduce cancer risk.
Tips to Reduce Your Risk of Cancer
Based on the evidence to date, his advice is pretty simple.
1. Maintain a healthy weight
This means that it will vary depending on your height, race and age, but is generally considered a BMI (Body Mass Index) between 20 and 25.
2. Move more
Exercising is not only good for your heart, but also for your risk of cancer. It is recommended that we all be active for at least 30 minutes each day. It promotes good biochemistry in the body as it generates endorphins that are excellent for emotional and physical health.
3. Eat more fruits, vegetables, and whole grains
These are simple, cheap, and easy to find. In fact, some of these high-fiber foods are known to reduce colon cancer chances like green vegetables. You also create the habit of ingesting “green juices” extracted from fruits and vegetables. It has been proven by many people to be effective against chronic diseases and there is evidence that some have managed to overcome cancers of different types.
4. Reduce the consumption of fat and sugar
Less is more when it comes to this group of foods that turn out to be very harmful to the overall health of all people.
5. Limit meat in your diet
For many in the developing world, and some young people in richer countries, more meat is still a good thing. But many Europeans, Americans and Australians already follow the rules of eating less and eating better quality. The meat that is sold commercially, unless it is from a free-range animal, has toxic substances for our organism, such as hormones, arsenic, nitrites.
6. Reduce alcohol consumption
A risk factor for some cancers of the mouth and throat; drinking less is a smart way to lower your risk.
7. Eat less salt
Be aware not only of what you add to your food, but also of the salt content of staples like bread, spreads, and meat products. Hidden salt is an important source in our diet.
Breastfeeding is best, if you can. Breastfeeding reduces your risk of some types of cancer and is in line with the public health recommendations of most nations. If you are fit, choose to breastfeed your baby before giving powdered formulas. Powdered formulas have been found to contain substances that cause cancer.
People who have overcome cancer have special recommendations and it is suggested that they develop and follow these recommendations in conjunction with their healthcare providers.
More tips and advice
In addition to these recommendations, most doctors also suggest:
Protect yourself from the sun
For those who live in the hottest parts of the planet - it is recommended as prevention to cover up from the sun, apply environmentally friendly sunscreen (therefore for your skin) and wear a hat. Protection against the risk of melanoma is particularly important for children, whose skin is especially sensitive.
Quit the habit of smoking. Tobacco use remains the most important risk factor for cancer, causing about 20% of global cancer deaths. Quitting smoking and the support of those around you by doing the same can have lasting benefits for the health of the entire community.
Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. Metabolism is the sum of all chemical processes within the body that sustain life. Your basal metabolic rate is the number of calories (amount of energy) you need for your body to carry out necessary functions. If your weight remains constant, this is likely a sign that you are taking in the same amount of calories that you burn daily. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.