The World Health Organization has proposed that nearly half of cancers are preventable. Recently, researchers from Switzerland and the United States have confirmed that doing 3 simple changes can reduce your cancer risk.
Life Times(Search “LT0385” in WeChat to follow) Combining new research and interviewing experts to interpret life that affects cancer risk Habits, and teach you the science of cancer prevention.
Experts Interviewed
Sun Yan, Academician of Chinese Academy of Engineering, Professor of Cancer Hospital of Chinese Academy of Medical Sciences
Academician of Chinese Academy of Engineering, Chinese Medicine Cheng Shujun, Professor of Cancer Hospital, Chinese Academy of Sciences
3 changes reduce cancer risk
Recently, Switzerland Researchers from the University of Zurich and Harvard University in the United States published an article in the journal Frontiers in Aging that they can reduce the risk of cancer in people over the age of 70 by 61% through three simple methods. The three methods are: :
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High-Dose Omega-3 Fatty Acids
Simple Strength Workout strong>
A 3-year trial was conducted in 5 countries, including 2157 healthy adults with an average age of 74.9 years.
Participants were randomly divided into 8 groups and were given vitamin D, Omega-3 fatty acids, strength training, and a placebo. To test the preventive effect of the three interventions alone and in combination.
Participants were followed up by telephone every 3 months for 3 years Participants underwent standardized examinations at 1, 2, and 3 years.
The results showed that all three approaches had a benefit on the risk of aggressive cancer, each with a small individual benefit, but when all three approaches When used in combination, there was an overall 61% reduction in cancer risk.
This randomized controlled trial showed that daily vitamin D, Omega-3 fatty acid supplementation , and combined with simple strength training, can reduce the risk of cancer in people 70 and older. Future studies should verify the benefit of combination therapy in cancer prevention and should also be extended to longer follow-up periods beyond three years.
How to make “cancer prevention changes”
The cancer prevention mentioned in the above research Methods, in life to grasp the “degree”, in order to get twice the result with half the effort.
Vitamin D Supplement
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Workers who spend most of their working hours indoors, people who work night shifts, people who do not like meat or vegetarian food, and the elderly are more prone to vitamin D deficiency.
Get some sunshine
Adults should spend 30 minutes to 1 hour in the sun every day; infants and children can shorten the time to 15 to 30 minutes; the sun exposure time of the elderly can be appropriately extended.
Eat right food
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Vitamin D is found in oil-rich fish, especially salmon, sardines, tuna, dried mushrooms, egg yolks, animal offal, dairy products, and cereals, which can Supplement in a targeted manner.
Supplements in moderation
Learn to eat fish
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Both marine and freshwater fish contain EPA and DHA. Among the marine fish, you can choose salmon, hairtail, large yellow croaker, tuna, and sea bass; among freshwater fish, you can choose perch, river eel, catfish, and silver carp.
Eat enough recommended amount
Cooking Matters
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Glute bridge
Squats
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Exercise the thigh and buttock muscles. Feet shoulder-width apart, feet parallel, knees in the same direction as toes when squatting. After squatting, push your thighs forward and stand up until you are straight. Your knees should not go over your toes when squatting.
Push-ups
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The Food and Agriculture Organization of the United Nations and the World Health Organization jointly recommend that adult men and non-pregnant or lactating women supplement 250mg EPA+DHA per day. Pregnant and lactating women should supplement with 300mg EPA+DHA every day, of which at least 200mg is DHA.
The recommended daily intake of fish in my country’s dietary guidelines is 40~75g.
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Try not to choose cooking methods such as frying, frying, etc. The best way is steaming. The time of steaming should also be controlled. The study found that after steaming for more than 30 minutes, EPA and DHA began to be lost.
Simple Strength Exercises
Strength training, also known as resistance training, refers to the exercise of a certain part of the body against resistance, and the muscle strength is improved through repeated and multiple sets of rhythmic weight-bearing. Here are a few strength training exercises you can do at home:
Exercise the abdominal and buttock muscles. Keep your elbows shoulder-width apart and keep your upper arms and torso at 90 degrees. Keep your chest high, keep your head, shoulders, hips, and lower limbs on the same plane, and tighten your abdominal muscles and pelvic floor muscles.
Works the glutes, core, hamstrings, quads and hip flexors. Bend your knees, plant your heels on the ground, and squeeze your hips and back of your thighs to lift your hips off the ground. Hold for 3 seconds at the top and return to the starting position.
The person stands on the ground or on the mat, supports the ground with the soles of the feet, keeps the abdomen tight, the hands are slightly wider than the shoulders, and then flexes and extends the elbow joints, using the strength of the arms to drive the body up and down. The practitioner’s feet and hands are on the same level.
Do these details to prevent cancer
To stay away from cancer, prevention is more effective than cure. Whether young or old, everyone should keep in mind 4 “anti-cancer classics” in daily life:
1
Keep away from cancer-causing factors
Stay away from the following 23 common carcinogens identified by the International Agency for Research on Cancer or the World Fund for Cancer Research.
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Promoting effective physical examination
Routine physical examination is like a big sieve, screening out the “big stones” first, cancer screening is the risk of cancer Based on the evaluation, the physical examination for common cancers can let the subjects know their own cancer risk and detect early cancer or precancerous lesions for early intervention. (Click the link to see how to do cancer screening)
3
Controlling precancerous lesions
It typically takes 10 years or more for precancerous lesions to develop into invasive cancers. Chronic atrophic gastritis, liver cirrhosis, leukoplakia, chronic inflammation of the cervix, breast cystic hyperplasia, junctional nevus, etc. are common precancerous lesions in clinical practice. Remember to treat and control it in time to prevent minor illnesses from becoming major illnesses.
4
Keep your mood happy
Long-term depression and excessive mental stress will inhibit the body The immune function makes the tumor take advantage of the weakness. It is necessary to maintain emotional stability and peace of mind in life, and learn to properly relieve stress, which will help prevent cancer. ▲
Editor of this issue: Wang Xiaoqing
Don’t rush, click in the lower right cornerwatching
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In order to meet the needs of the body, children, pregnant women, the elderly, etc. can take vitamin D supplements under the guidance of doctors. maximum tolerable intake of vitamin DThe intake is 20 micrograms per day for infants and 50 micrograms for adults. It is not advisable to supplement excessive amounts.
Omega-3 fatty acid supplements
EPA’s full name is eicosapentaenoic acid, and DHA’s full name is docosahexaenoic acid. Inhibition of atherosclerotic plaque and thrombosis. For babies, DHA is an essential nutrient for vision and brain development.
The efficiency of the body’s own synthesis of EPA and DHA is extremely low, and it must be taken from the daily diet. Fish and aquatic products are the best way.