In recent years, cancer is a disease that has become more and more common. It makes many people panic because most cancers are deadly. Fortunately, certain lifestyle habits can create a “shield” that protects you from getting it. Cancer nutritionist Joseph Dowdell says:Making any changes to your daily routine is no easy feat. But you should try to create for yourself 5 habits that have been scientifically proven to reduce your risk of cancer“.
1. Walking reduces the risk of cancer
Many studies have shown that walking – even just a little bit per day – can reduce the risk of cancer. Alpa Patel, Director of Strategy, CPS-3, American Cancer Society said:Walking at a moderate to brisk pace can give people tremendous health benefits“One of them is reducing the risk of cancer.
An American Cancer Society study led by Dr. Patel as principal investigator found that participants who walked less than 2 hours per week had a lower risk of death than those who were inactive at all. And those who achieved 1 to 2 times the recommended level of physical activity (at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week) by walking alone had an increased risk of death. lower than 20%.
2. Get enough sleep
Sleeping less than six hours a night is linked to an increased risk of cancer, researchers say.
Dr. Michael J. Breus said: “Studies have shown that short sleep duration — which is another way of saying insufficient sleep — is associated with a higher risk of colorectal cancer. Not getting enough sleep has also been identified as a risk factor for colorectal adenomas — these are polyps found in the colon that can sometimes develop into cancer.“.
And numerous studies – including a recently published large-scale, long-term study – suggest that short sleep may increase the risk of breast cancer, one of the most studied forms of cancer.
3. Limit alcoholic beverages
Cutting down on alcohol — or eliminating it altogether — can reduce your risk of developing cancer.
William Dahut, Chief Scientific Officer at the American Cancer Society said:This is another great example of how behavioral changes can dramatically reduce cancer mortality.”
The American Cancer Society calls alcohol use “one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight“.
The organization says alcohol consumption accounts for about 6% of all cancer cases and 4% of all cancer deaths in the US.
According to the Centers for Disease Control and Prevention, drinking alcohol can increase the risk of six types of cancer: mouth and throat, larynx, esophagus, colon and rectum, liver and breast in women .
4. Eat more vegetables
Fruits and vegetables contain antioxidants and other compounds that have been shown to have cancer-fighting benefits, studies show.
The best case study comes from Harvard TH. The Chan School of Public Health found that women who ate more than 5.5 servings of fruit and vegetables per day had an 11 percent lower risk of breast cancer than those who ate 2.5 or fewer servings. (A serving is defined as one cup of raw vegetables, half a cup of raw or cooked vegetables, or half a cup of chopped fruit.)
The researchers found that higher consumption of fruits and vegetables was specifically associated with a reduced risk of more aggressive tumors including ER-negative, HER2-enriched and HER2-like tumors. background. This benefit is due to the antioxidants and other micronutrients found only in vegetables.
5. Stress Management
Lorenzo Cohen, Professor of Behavioral Science and General Oncology and Director of the Integrative Medicine Program at MD Anderson, said:Stress has a profound impact on how your body’s systems work. Medical experts are still sorting out whether stress actually causes cancer. However, there is little doubt that it promotes the development and spread of some forms of the disease. Simply put, stress makes your body more susceptible to cancer“.
Therefore, stress management is also a good way to help you prevent the risk of cancer. Dr. Cohen suggests ways like talking to a psychologist, practicing yoga or meditation, and getting enough sleep.
Source and photo: Eat This, CNBC