DAY 53 of 365: CANCER PREVENTION!
Over the last week of February we will now look into details how to prevent cancer and today tip 1-
DON’T USE TOBACCO
Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don’t use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.
Avoiding tobacco — or deciding to stop using it — is an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.
Quitting smoking lowers the risks for cancers of the lung, mouth, throat, esophagus, and larynx.Within 5 years of quitting, your chance of getting cancer of the mouth, throat, esophagus, and bladder is cut in half.Ten years after you quit smoking, your risk of dying from lung cancer drops by half.
If nobody smoked, one of every three cancer deaths in the United States would not happen.
DAY 54 of 365
EAT A HEALTHY DIET
Although making healthy selections at the grocery store and at mealtime can’t guarantee cancer prevention, it might reduce your risk. Consider these guidelines:
Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
If you choose to drink alcohol, do so only in moderation The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly.
Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.
Day 55 of 365
MAINTAIN A HEALTHY WEIGHT AND BE PHYSICALLY ACTIVE
Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity.
As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better.
Day 56 Of 365
Cancer prevention includes protection from certain viral infections. Talk to your doctor about vaccination against:
Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain adults at high risk — such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, people who use intravenous drugs, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12. The U.S. Food and Drug Administration recently approved the use of vaccine Gardasil 9 for males and females ages 9 to 45.
Day 57 of 365
CANCER PREVENTION :AVOID RISKY BEHAVIORS
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:
Practice safe sex. Limit your number of sexual partners and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
Don’t share needles. Sharing needles with people who use intravenous drugs can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you’re concerned about drug misuse or addiction, seek professional help.
Day 58 of 365
THE 10 COMMANDMENTS OF CANCER PREVENTION- part 1
1. Avoid tobacco in all its forms, including exposure to secondhand smoke.You don’t have to be an international scientist to understand how you can try to protect yourself and your family. The 10 commandments of cancer prevention are:
2. Eat properly. Reduce your consumption of saturated fat and red meat, which may increase the risk of colon cancer and a more aggressive form of prostate cancer. Increase your consumption of fruits, vegetables, and whole grains.
3. Exercise regularly. Physical activity has been linked to a reduced risk of colon cancer. Exercise also appears to reduce a woman’s risk of breast and possibly reproductive cancers. Exercise will help protect you even if you don’t lose weight.
4. Stay lean. Obesity increases the risk of many forms of cancer. Calories count; if you need to slim down, take in fewer calories and burn more with exercise.
5. If you choose to drink, limit yourself to an average of one drink a day. Excess alcohol increases the risk of cancers of the mouth, larynx (voice box), esophagus (food pipe), liver, and colon; it also increases a woman’s risk of breast cancer. Smoking further increases the risk of many alcohol-induced malignancies.
Day 59 of 365
THE 10 COMMANDMENTS OF CANCER PREVENTION – part 2
6. Avoid unnecessary exposure to radiation. Get medical imaging studies only when you need them. Check your home for residential radon, which increases the risk of lung cancer. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers. But don’t worry about electromagnetic radiation from high-voltage power lines or radiofrequency radiation from microwaves and cell phones. They do not cause cancer.
7. Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs). 8. Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles.
9. Make quality sleep a priority. Admittedly, the evidence linking sleep to cancer is not strong. But poor and insufficient sleep increases is associated with weight gain, which is a cancer risk factor.
10. Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that’s nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies. But don’t count on other supplements.