قالب وردپرس درنا توس
Home / Health / 10 steps to reduce cancer risk

10 steps to reduce cancer risk



The World Cancer Research Fund has published its "Blueprint to Combat Cancer", which contains important lifestyle changes to ensure lasting health.

Do you want to avoid cancer? The World Cancer Research Fund (WCRF) says you should cut alcohol and processed meats from your diet. This advice comes from his newly published plan to fight cancer, which includes a 10-point plan for various lifestyle changes that can reduce your cancer risk by up to 40 percent.

The draft was created by "all published literature on the relationships between diet, physical activity and cancer in studies involving 51 million people, of which 3.5 million developed cancer" (via The Telegraph ) , The researchers emphasize that the understanding of what causes cancer has increased significantly in the last decade. Dr. Giota Mitou, head of research funding for the WCRF, said

: "We have strong evidence that obesity and obesity are linked to cancer, which has increased over the last decade ̵

1; that's five to ten years ago." [19659005] So what should you do? Here is an overview of the 10-point plan.

1. Be a healthy weight. Keep your weight within the healthy range and avoid weight gain in adult life. The plan explicitly encourages people to reduce the duration of screen work.

2. Be physically active. Being physically active in everyday life – walking more and sitting less. The goal is an activity of 150 minutes per week with moderate intensity or 75 minutes of strong activity per week

3. Eat rich in whole grains, vegetables, fruits and beans. Make whole grains, vegetables, fruits and legumes such as beans and lentils an integral part of your daily diet.

4. Limit the consumption of "fast food" and other processed foods that are high in fat, starch or sugar. Limiting these foods helps control calorie intake and maintain a healthy weight. Take special care with chocolates, biscuits, French fries, biscuits, cakes, ice cream, French fries, burgers and fried chicken

5. Restrictions on the consumption of red and processed meat. Do not eat more than 3 servings of red meat such as beef, pork and lamb every week. Eat, if any, low-processed meat that has been linked to colon cancer.

6. Restrict consumption of sweetened drinks. There is strong evidence that these contribute to weight gain. Drink mostly water and unsweetened drinks. Avoid sugary ice coffees and fruit juices.

7. Limitation of alcohol consumption. For cancer prevention, it is best not to drink alcohol, but you can also reduce consumption by choosing smaller portion sizes, alternating with soft drinks, diluting to non-alcoholic days and opting for non-alcoholic days.

8. Do not use dietary supplements for cancer prevention. The goal is to meet nutritional needs through diet alone. Supplements should be reserved for people with certain conditions, such as elderly people who are homeless and can not eat much, children under 5, young mothers, certain cancer survivors, and people who are not exposed to sunlight.

9. For mothers: quiet your baby if you can. Breastfeeding is good for mother and child. It has been shown to lower levels of cancer-causing hormones in the body and get rid of breast cells that have DNA damage

10. After a cancer diagnosis: follow our recommendations if you can. Check with your doctor what is right for you. These recommendations will benefit your health and reduce the risk of type 2 diabetes and heart disease.

Small daily habits should be the focus, which means that occasional enjoyment will not hurt. Professor Linda Bauld, Prevention Expert at Cancer Research UK:

"This report supports what we already know – the key to reducing cancer risk is living by our way of life – not smoking, staying healthy, eating and drinking healthily and becoming more active 'Helps It All.' A Speckbutty [sandwich] or a glass of wine is always something you do not have to worry about, it's the things you do every day – free drinks or more running can make a huge difference to your health , "


Source link