Cancer is the public enemy number one in the world, and mankind is still on its way to conquer it.
According to the World Health Organization’s International Agency for Research on Cancer (IARC), there were approximately 18.1 million new cancer patients and 9.6 million cancer deaths worldwide in 2018 [1].
In China, in the past year, there were 3.804 million new cancer patients, 2.296 million people were killed, and an average of more than 6,000 people died of cancer every day [2].
Why is cancer so high?
Some say because the population is aging;
Some people say that because of the genetic variation;
Some people say that because of the heavy environmental pollution;
…
In 2018, two international authoritative cancer institutions, the World Cancer Research Fund (WCRF) and the American Center for Cancer Research (AICR), and more than 100 global cancer experts released a report Cancer Prevention Report [3], research data from 51 million people around the world, including 3.5 million cancer patients, who have been tracked for 25 years.
The most complete cancer prevention “big data” in history is full of evidence.
Uncle Dian has compiled 9 hard-core cancer prevention suggestions to help you prevent cancer scientifically from diet, exercise, weight and other health factors; finally, there is 1 Article, about advice after a cancer diagnosis.
（Reminder: Each anti-cancer card can be saved as a collection by long-pressing)
1. Maintain a healthy weight
Overweight and obesity are good partners, side by side in the road to cancer.
Globally, an estimated 1.97 billion adults and more than 338 million children and adolescents were overweight or obese in 2016.
Being overweight or obese may increase the risk of 12 types of cancer, including:
1) Cancer of the mouth, pharynx and larynx
2) Esophageal cancer
3) Gastric cancer (Cardia)
4) Pancreatic cancer
5) Gallbladder cancer
6) Liver cancer
7) Colon cancer
8) Breast cancer
9) Ovarian cancer
10) Endometrial cancer
11) Prostate cancer
12. Kidney Cancer
2. Exercise your body a lot
Across the world, physical inactivity is common, and sedentary lifestyles are particularly prominent in high- and middle-income countries.
However, there is ample evidence that getting more exercise can prevent colon, breast, and endometrial cancers, as well as prevent rapid weight gain.
WHO also recommends that adults exercise daily, with at least 150 minutes of moderate physical activity or 75 minutes of vigorous aerobic activity per week. For example, walking, biking, housework, swimming, and dancing are all Nice choice.
3. Eat more whole grains, vegetables, fruits and legumes
Some unprocessed plant foods are rich in nutrients and fiber. Eating more of these foods rather than high-fat foods is more effective in regulating energy metabolism and preventing weight gain and obesity. and related cancers.
For example, we can eat more non-starch foods (brown rice, wheat, oats, etc.) in different colors, non-starch vegetables strong> (broccoli, okra, eggplant and cabbage, etc.), you can also eat some root vegetables (carrots, celery, kale, etc.).
4. Limit “fast food” and high sugar/starch/high fat foods
The high-speed work rhythm has made people dependent on fast food, including takeout, hamburgers, fried chicken, French fries, etc.
But these foods contain high amounts of fat, starch and sugar, which are important contributors to weight gain, overweight and obesity, and As mentioned earlier, obesity and overweight are strongly associated with more than 12 types of cancer.
5. Eat less red and processed meat
It is not recommended to eat too much red meat, but it should be eaten in moderation.
Meat is rich in nutrients, especially protein, iron, zinc, and vitamin B12, but you don’t have to eat meat to get these nutrients. Eat beans and cereals are also available.
6. Limit sugary drinks
Consumption of sugar-sweetened beverages is increasing in many countries, leading to an increase in obesity globally. And many studies have confirmed that obesity is associated with many cancers.
Therefore, research reports do not recommend drinking sugar-sweetened beverages, but to keep your body hydrated, drink more water or sugar-free beverages, such as tea or black coffee .
7. Drink less alcohol
Drinking causes cancer. Uncle Dian also mentioned in the previous article that a sip of alcohol is related to 7 types of cancer. Even small amounts of alcohol carry a risk of cancer, and whether it’s beer or red wine, all alcohol can cause cancer.
Although some studies have found that at least 30 grams of alcohol per day can help prevent kidney cancer, the risk of other cancers is greatly increased by this amount, which is not worth the gain!
8. Do not use supplements to prevent cancer
For most people, high-dose nutritional supplements do not help prevent cancer, but eating right can prevent cancer risk.
Also, studies have found that high-dose beta-carotene supplements may increase the risk of lung cancer.
Of course, for some special circumstances, such as pregnant women and malnutrition, nutritional supplements work, but for otherwise healthy people, it is not necessary.
9. Pregnant women are best breastfeeding
According to WHO recommendations, breastfeeding babies for six months can protect the normal development of the child’s immune system, reduce the child’s overweight and obesity, and prevent the occurrence of breast cancer in the mother.
10. Follow these tips after a cancer diagnosis
An increasing number of cancer patients are living longer, which may be related to early detection and treatment, as well as appropriate nutrition and exercise recommendations. For breast cancer patients, for example, there is solid evidence that nutrition and exercise can be very effective in cancer recovery.
Cancer is not scary.
Facing it calmly and standardizing treatment, many cancers actually have the hope of being cured.
And the scientific anti-cancer advice under “big data” gives us more confidence in defeating cancer.
References
1. Global Cancer Statistics 2018: GLOBOCAN Estimates of Incidence and Mortality Worldwide for 36 Cancers in 185 Countries; CA CANCER J CLIN 2018;0:1C31
2. Sun Kexin, Zheng Rongshou, Zhang Siwei. Analysis of the incidence and mortality of malignant tumors in China in 2015 [J]. China Oncology, 2019, 28(1): 1-11.
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3. Diet, Nutrition, Physical Activity and Cancer: a Global Perspective, WCRF&AIRC, 2018
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