Understanding Cancer Prevention: Key Lifestyle Changes
The World Cancer Research Fund has released a report indicating that **39% of cases** among 12 major cancers could be prevented through improved diet, increased physical activity, and reduced alcohol consumption. Embracing a healthy lifestyle can significantly lower your cancer risk by up to **one-third**.
Memorable Guidelines for Cancer Prevention
Experts have summarized essential cancer prevention tips using numbers to aid recall. Here are the key suggestions:
1: Daily Intake of Fruits and Vegetables
The United States Department of Agriculture, along with the American Cancer Society and the National Cancer Institute, recommends consuming at least **400 to 500 grams** of fruits and vegetables daily for cancer prevention. Following the Chinese Dietary Guidelines from 2007, it's suggested that individuals should aim for a minimum of **500 grams** every day.
1: Yearly Medical Check-Up
Both domestic and international experts agree that **annual health check-ups** should be a routine for all adults. Early detection of cancer through screening can dramatically improve outcomes, making it advisable to have a check-up each year.
2: Avoiding Secondhand Smoke
Research shows that secondhand smoke contains over **40 toxic substances** linked to cancer, and non-smokers exposed to secondhand smoke are **7 to 11 times** more likely to develop cancer than non-smokers.
4: Home Safety Measures During Renovation
Professor He Yumin from Shanghai University of Traditional Chinese Medicine advises minimizing the use of **man-made boards** during home renovations. The adhesives in these materials often contain formaldehyde, a known carcinogen. Choosing fewer man-made furniture options, especially if you have composite flooring, can be beneficial.
Avoid excessive use of **marble and granite**, as these materials may include radon, another carcinogen. Additionally, limit the use of oil-based paints due to their harmful organic solvents, opting instead for **water-based paints**, which are much more environmentally friendly.
It's also recommended to be cautious with **disinfectants** in your bathroom, as some contain dichlorobenzene, which can irritate the respiratory system and potentially lead to lung cancer.
7: Ensuring 7 Hours of Sleep
The American Cancer Society suggests that sleep impacts hormonal balance, which can influence cancer risk. Women who sleep less than **7 hours** per night have a **47% higher chance** of developing cancer compared to those who get sufficient rest and engage in regular exercise.
25: Maintaining a Healthy BMI
A **Body Mass Index (BMI)** of **25 or lower** is recognized internationally as a significant indicator of health. The formula for calculating BMI is weight (kg) divided by height (m) squared, with a normal range between **20 and 25**. Data reveal that for men, each 5-point increase in BMI raises the risk of esophageal cancer by **52%**. For women, the risk of cervical or gallbladder cancer increases by **59%** for the same BMI increment. Obesity is also linked to other cancers such as pancreatic, colorectal, kidney, and breast cancer.
30: Engaging in 30 Minutes of Aerobic Exercise
A study conducted on **5,398 women** found that those who participated in regular physical activity had up to a **60% lower risk** of developing ovarian, cervical, and vaginal cancers compared to sedentary individuals. Additionally, the likelihood of breast cancer decreased by **50%** among exercising women. Therefore, committing to at least **30 minutes of aerobic exercise each day** can effectively reduce cancer risk.
Conclusion
Incorporating these **simple yet impactful lifestyle changes** can pave the way toward a healthier life and significantly reduce the risk of developing cancer. Prioritize your health by following these guidelines for a better tomorrow.