Healthy Habits To Be Adopted To Reduce Cancer Risk
Prevention is better than cure and in the case of cancer, it definitely is! It is not certain that by adopting healthy habits you can make yourself immune to cancer but it will definitely reduce the risk. Here are certain ways by which you can reduce the risk of cancer:
1) Say a big NO to tobacco
Not just smoking, tobacco in other forms like gutka and Khaini is dangerous. Smoking and chewing tobacco causes cancers of the lung, stomach, esophagus, oral cavity, and pancreas. Passive smoking is also a major cancer causing factor. Know more about smoking here!
2) Eat loads of veggies and fruits
You must be bored of hearing that you should eat lots of fruits and veggies but this is important as these gifts of nature are full of micronutrients and fibre. Deficiency of certain micronutrients can increase the chances of developing cancer. The fibre in fruits and veggies doesn’t let cancer causing free radicals come in contact with your gastrointestinal tract. This ensures that your risk of developing cancer of the gut gets reduced.
3) Reduce processed meat consumption
Consuming processed meat, especially red meat is linked to an increased risk of colon cancer, prostate cancer and breast cancer. However, some experts are of the opinion that red meat consumption in moderate amounts can reduce the risk of cancer. Moreover, it is a good source of protein, minerals and vitamins. But it can lead to the inflammation of the gut when overconsumed. In India, red meat is not consumed as it is in the western countries. If you love meat, restrict your red meat consumption to just twice a week.
4) Keep a check on your carb intake
Carbs are the basic source of energy. Complex carbs are the ones found in fresh veggies and fruits, nuts, seeds, legumes and whole grains like brown rice, wheat, broken wheat and the like. Simple carbs come from white rice, sugar, maida, and refined foods. Simple carbs tend to make the levels of blood sugar go haywire and increase the chances of colon and breast cancer. So, keep a check on the consumption of refined carbs.
5) Ensure that you maintain an ideal weight
Excess of weight gain or obesity is linked to higher chances of cancer of the colon, breast and the uterus lining. This is because the fat in these areas increases the chances of a tumour. Obese people have elevated levels of insulin that increases the risk of developing a tumour. Thus, it is essential to maintain the right weight for your height.
6) Use a sunscreen
Too much sun exposure is linked to certain kinds of skin cancer. Hence, you should protect yourself from harmful UV rays. Wear sunscreen, protective clothes, sunglasses and stay in shade whenever possible. This way you can reduce your cancer risk.
7) Get yourself vaccinated
Certain kinds of cancers can be prevented by vaccination. For instance, Hepatitis B vaccination has reduced the cases of liver cancer and chronic liver disease. HPV (Human Papilloma Virus) is directly linked with cancer of the cervix and in males cancers of the head and neck. So, it is advised that you visit the doctor to know which vaccination you need to get.
8) Adopt safe sexual practices
Certain cancers occur due to unsafe and unprotected sex. The risk of cervical cancer increases. There are also chances of contracting infections such as HIV and Hepatitis C. Have safe sex to protect yourself from cancer.
9) Get health checkups done regularly
You can detect cancer early with regular check-ups. For eg, for females it is necessary to do pap smear tests and mammogram once every year after the age of 40. This helps in reducing the mortality rate due to cancer of the cervix and the breast.
Hope you found this post ‘Healthy Habits That Reduce Cancer Risk’ useful!
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