內容目錄

According toWHO statistics, in the past 2020, 19.3 million cancer diagnoses worldwide, the lives lost to cancer up to 10 million.

Each of us have a 1 in 5 chance of developing the disease in our lifetime Cancer, what should we do to prevent cancer from taking away our “health sovereignty”?

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To stay away from cancer, we must learn from science Cancer begins.

The occurrence of cancer has certain contingency and certain inevitability.

accidentalis that a normal cell wants to To occur cancer, the proto-oncogene in the cell needs to be activated by the carcinogenic factor, and at the same time, the tumor suppressor gene in the cell just doesn’t work. Factors that can activate proto-oncogenes may include radiation, viruses, smoking, etc.; and the most important factor that causes tumor suppressor genes to lose activity is the decline of the body’s immunity. Only when multiple proto-oncogenes and multiple tumor suppressor genes are abnormal, canceration of cells will occur, so the occurrence of cancer requires a certain probability.

andinevitabilityIt exists by chance. If it is affected by carcinogenic factors for a long time or in an environment with high risk of cancer for a long time, it will inevitably be recruited. Especially for most people, unhealthy living habits often affect the occurrence of cancer.

23 cancer risk factors push people to the abyss of cancer

In 2019, He Jie, President of Cancer Hospital, Chinese Academy of Medical Sciencesand cancer early Professor Chen Wanqing, Director of the Office of Diagnosis and Early TreatmentA study published in The Lancet-Global Health concluded that there are 23 major carcinogenic risk factors in various provinces in China, which can be There are 5 categories[1]. respectively:

Behavioral factors: Smoking; secondhand smoke; alcohol consumption; lack of exercise.

Diet Factors: Insufficient intake of fruits, vegetables, dietary fiber and calcium; excessive consumption of red meat, highly processed meat and pickles.

Metabolism Factors:Overweight; diabetes.

Environment Factors: PM2.5 pollution; UV radiation.

infection Factors: Helicobacter pylori; hepatitis B virus; HIV; hepatitis C virus; Epstein-Barr virus; human papilloma virus; Clonorchis sinensis; human herpesvirus 8.

Most of these cancer risk factors can be avoided by adjusting lifestyle.

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1 in 3 cancers is preventable p>

These 23 cancer risk factors have a significant impact on Chinese cancer patients How big is it?

According to statistics, among adults aged 20 and over, China has 1.036 million people died of various cancers caused by these 23 carcinogenic risk factors, accounting for 45.2% of all cancer deaths (about 2.29 million people) aged 20 and older[1].

and these 23 cancer risk factors are completely preventable and avoidable, that is, as long asIf these 23 cancer risk factors are prevented and controlled, 45.2% of cancer deaths in China can be avoided!

WHO (World Health Organization) also stated that 1/ 3 cancers are preventable, 1/3 of cancers can be cured through early detection, early diagnosis, and early treatment, and 1/3 of cancers can be prolonged with existing medical measures. life, pain relief.

We can prevent cancer through tertiary prevention: strong>

Primary prevention is the prevention of etiology and reduces the damage of external adverse factors.

Secondary prevention is Early detection, early diagnosis and early treatment.

Tertiary prevention is Improve quality of life and prolong survival time.

China Cancer Foundation Proposes “12 Golden Rules for Cancer Prevention” strong>

Never smoke or chew any tobacco products

Smoking increases the incidence of cancers such as lung, mouth, and esophagus, and may also cause cancers such as bladder cancer. The reason is that tobacco contains 69 carcinogens such as coal tar and nitrosamines. These carcinogens are absorbed by the human body, causing cells to become cancerous and gradually evolve into tumors.

E-cigarettes or used Tobacco and third-hand smoke also endanger people’s health and cause cancer.

Vaccinations, Prevention of Infections< /h1>
Vaccinations can prevent cancers caused by viruses, for example by vaccination Hepatitis B vaccine can effectively reduce the occurrence of hepatitis, and then reduce the occurrence of liver cirrhosis, and ultimately reduce the risk of liver cancer.
through HPV vaccination It can effectively reduce the risk of cervical cancer.
Reduce weight to normal range and the lower the better, the lower the risk of cancer
the more More and more studies show that cancer is closely related to weight. The latest report from the World Cancer Research Fund lists 12 cancers associated with being overweight or obese. The most appropriate body mass index (BMI) is between 18.5 and 23.9.
Note: BMI= Weight (KG) ÷ Height Squared (M²)
At least 30 minutes of moderate-intensity physical activity per day

Moderate-intensity exercise, in simple terms, is to feel To the point where the heart beats slightly faster, the breathing deepens and accelerates, and you feel a little tired, and you can recover after 10 minutes.
But the suggestion is, Young people can do more intense exercise, such as running, mountain climbing, playing ball, etc., while middle-aged and elderly people can choose jogging. It is best for the elderly to do brisk walking and walking, and pay attention to warm-up and protection before exercising.
As usual, Doing housework and walking to and from get off work can also be regarded as a form of exercise~
Avoid sugary drinks and limit calorie-dense foods
Studies have shown that a high-sugar diet increases the risk of cancer. So, avoid sugary drinks, potato chips, fried chicken, and other processed foods that are high in sugar, low in fiber, or high in fat!
Eat a variety of vegetables Fruits, whole grains and legumes
This is a balanced diet A specific statement, we should eat at least 5 servings of vegetables and fruits every day. What is a serving of fruits and vegetables? A bowl of uncooked vegetables, such as lettuce; half a bowl of cooked vegetables, such as choy sum, kale, eggplant, carrots, etc.
Also, canned Fruits and juices are not as risky for cancer as whole fresh fruit, and whole grains are better at preventing cancer than refined flours.
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Reduce red meat and avoid processed meat

Processed meat and red meat (eg beef, pork, etc.) should be avoided or limited and mutton, etc.), you can try to replace red meat with poultry and aquatic products, and eat fish 2 to 3 times a week.
Limit alcoholic beverages
WHO recommends drinking as little as possible, and men’s daily alcohol intake No more than 25g (≈750ml of beer≈1 or two liquor), women no more than 15g (≈450ml of beer≈30g of liquor), pregnant women, nursing mothers and adolescents are prohibited from drinking.
Limit eating foods high in salt and foods processed with salt (sodium)
Chinese Nutritious Meals Guidelines recommend that you consume less than 6 grams of salt per day.
Do not use nutritional supplements to prevent Cancer
Cancer Society Vice President for Prevention and Early Detection Laura Makarov said: “There is no single food or group of foods that is sufficient to substantially reduce cancer risk. Existing and developing scientific evidence suggests that supplementation of a single nutrient should not be concentrated in favor of a more comprehensive diet. pattern.” So, instead of taking nutrient supplements, it is better to eat more vegetables and fruits.
recommended mothers to exclusively breastfeed their infants By six months of age, then add other foods
because Breast milk contains the immunoglobulins that the baby needs to grow, such as IgA, IgG, IgE, and IgM. IgA, in particular, helps infants defend against certain viruses, bacteria and general antigens. However, newborn babies cannot synthesize IgA by themselves, so they need to rely on breast milk to obtain these immune substances from breast milk to enhance their own resistance.
Maintain a balanced mindset and psychology Health
There is always a link between emotions and health Relationship. Studies have shown that if negative emotions occur in the human body and cannot be resolved in time for a long time, then negative emotions may further affect the central nervous system of the human body, disturb the secretion of the body, and then reduce the body’s resistance and the ability of the immune system to recognize malignant cells. If it is weakened, then at this time, cancer cells may take advantage of it. Therefore, keep a good attitude and resolve unpleasant emotions in time, and you will be one step closer to your health!
Remember these 12 cancer laws
Smothering cancer in the cradle
References:
[1].Chen W, Xia C, Zheng R, et al. Disparities by province, age, and sex in site-specific cancer burden attributable to 23 potentially modifiable risk factors in China: a comparative risk assessment[J]. The Lancet Global Health, 2019, 7(2): e257-e269.
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Editor in charge: Mijian Mutual Helper