Research has shown that you can reduce your chance of getting cancer by 40% if you do the following:
Refrain From Smoking
Cigarettes contain over 60 cancerous chemicals, and smoking is the main cause of 16 types of cancer including lung, colon, mouth, throat, cervical, pancreatic, and stomach cancer.
Eat A Healthy Diet
This includes eating healthy meals, avoiding unhealthy junk food, limiting the consumption of fatty foods and red meat, and avoiding alcoholic beverages.
- Fruits and vegetables: These are excellent sources of vitamins, minerals, and fiber. They can reduce your chance of developing cancer in the pharynx, larynx, lungs, esophagus, stomach, cervix, colon and rectum in particular.
- Whole grains: By limiting your consumption of refined carbohydrates such as white bread, rice, and pasta, and replacing them with whole grains such as brown rice, bulgur, freekeh, quinoa, barley, and oats, you can reduce your risk of developing some types of cancer, including colon cancer.
- Spices: Spices such as turmeric, cinnamon, coriander, and fennel seeds contain properties that help fight both inflammation and the formation of cancer cells throughout the body.
- Fish: Fish such as salmon contain omega-3 fatty acids which are cancer-resistant and a rich source of protein. It is advised to try and eat fish at least once a week.
Foods to avoid:
- Salty foods (including foods that are preserved in salt): Consuming large quantities of these foods can increase the risk of colon and stomach cancer.
- Red meats: Eating excessive amounts (more than 80 grams per day) of red meat such as beef and lamb can increase your risk of developing colon cancer.
- Processed foods: Processed foods usually contain saturated fats, trans fats, additives and preservatives which are used to enhance taste and color but are difficult for the body to process and cause inflammation. Try to avoid foods such as potato chips, biscuits, and processed meats like sausages.
Exercise contributes to maintaining a healthy weight and reduces the risk of cancer in the esophagus, pancreas, colon, breast, uterus, kidney, thyroid, liver, and gallbladder.
Regular exercise boosts your immune system and helps you maintain a healthy weight, which helps reduce the risk of developing many types of cancer.
Exposure to UV radiation from the sun is a leading cause of skin cancer, responsible for 80-90% of cases.
- Avoid intentional exposure to sunlight for prolonged periods of time, especially between 12 p.m. and 4 p.m. when the sun’s rays are at their strongest.
- Avoid tanning beds and salons as artificial ultraviolet rays are as harmful as the sun.
Make sure to:
- Examine the moles on your body from time to time to detect any changes in their shape or texture. If you notice any changes, make an appointment with a dermatologist.
- Wear sunglasses and a hat to protect your eyes from UV rays.
- Wear sunscreen every day, not just when you go swimming.
The HPV Vaccine
There are certain types of cancer that can result from an infection. You can protect yourself by getting vaccinated.
- Liver cancer is closely linked to hepatitis B:
- This infection is transmitted through sexual contact, exposure to infected blood, or from the mother to her fetus during pregnancy or childbirth.
- Receiving the hepatitis B vaccination during childhood can protect against 95% of cases of hepatitis B in adults and can also prevent liver cancer in most cases.
- The Hepatitis B vaccine is administered through an intramuscular injection. Three doses of the vaccine are required, and it can be taken at any age.