Cancer is the biggest enigma of all time. From the deadliest disease with no cure to harsh chemotherapies and severe side effects in its treatment, cancer has evolved. According to rough studies, every 1 in 3 will be diagnosed with cancer. Is cancer this easy to occur? Are we all susceptible to disease and its horrible treatments? Can’t we betray cancer through any precautions? Such questions need answers, and here it is
Cancer can be avoided
Only 5 – 10% of total cancers are due to genetic mutations. It is the family inheritance of faulty genes, importantly BRCA mutations that result in disease. However, the rest of the cancers are the result of our unhealthy lifestyle, the environment we breathe and live in, and exposure to harmful radiation. With alarming ratios of cancer incidence and mortality, 4 out of 10 cancers can be prevented easily through a healthy lifestyle.
1. A lifestyle that can ensure no cancer
A healthy lifestyle may not be a casted iron on the fact of guaranteed no cancer in your life, but it can certainly reduce the risk of developing a disease to shallow values. So if you are interested in avoiding the chance, then follow the guidelines of the simple lifestyle listed below and live a happy life with your family and enjoy life to your fullest with hairs still on your head.
2. Say no to smoking
Either you smoke cigarettes, cigar, hookah, or you are a passive smoker every form destroys you badly. It contains nicotine, tobacco, or other carcinogens in their hard way, which enters your body and becomes a potent factor for cancer. You can easily avoid smoking at any part of your life with the right guidance, stop-smoking strategies, a support group, or any anti-smoking products or drugs from the doctor. If you are a passive smoker, don’t stay quiet and let breathe smoke into your body. Stand up for your right and speak away.
3. Have a healthy diet
- Diet plays a vital role in keeping your body weight and preventing different diseases Eat more fruits and vegetables
- Prefer foods high such as whole grains, beans, peas, lentils, nuts, and seeds, that have a sufficient amount of fiber.
- Include probiotic and prebiotic foods that support a healthy gut.
- Choose less red meat, like beef, lamb, and eat fish and poultry. Also schedule plant-based proteins, such as beans in the weekly menu.
- Avoid processed food like sandwich meats, sausages, bacon, and Bar BQ.
- Include omega-3 and monounsaturated fats in your daily diet
- Neglect high-calorie, low-nutrient food items like sodas, fruit-flavored drinks, candy, and sweets.
- Eat less refined white foods.
4. Maintain a healthy weight.
Being obese not only makes you lazy and dull but slows down your metabolism as well. Research says people having extra fat in the waist area may be at higher risk than people whose excess fat is in the hips or thighs. Have regular exercise and diet of low calories can ensure a healthy weight and reduced cancer risk. Here are some fitness tips to keep you active:
- Include aerobic activity.
- Include strength exercise.
- Make changes in your sitting time and use to walk every hour.
- Have a proper 7 – 8 hours of sleep.
5. Protect your skin.
Vitamin D may help reduce the risk of several different types of cancers, but direct interaction with the sun causes skin cancer and dangerous melanoma. It is advisable to avoid interaction with the harmful UV radiation from the sun through the following tips
- Avoid midday sun that is between 10 a.m. and 4 p.m., when the sun’s rays are most active.
- Stay in the shade in hot summer days and save yourself from heatstrokes.
- Cover yourself adequately with clothes to avoid direct interaction
- Apply sunblock at least SPF-30 at the uncovered areas, including lips, after every 2 hours.
- Use Sunglasses and a hat to cover eyes and head.
6. Ensure proper vaccination against viruses.
Different viruses have been seen playing an active role in causing cancer. Thankfully scientists have developed a vaccination against them to immune and prevent disease.
- Vaccination against Hepatitis B virus (HBV) prevents liver cancer.
- Vaccination against Human Papilloma Virus (HPV) prevents cervical and other genital cancers as well as squamous cell cancers of the head and neck.
7. Say no to Alcohol.
More alcohol more is the chance of developing cancer. The risk of various types of tumors increases with the amount of alcohol you drink and the length of time you’ve regularly been drinking.
- If you are a man, 2 drinks a day is healthy for you to continue
- If you are a woman, 1 drink a day is enough for you. If you have a family history of breast cancer, avoids having more than half a drink as alcohol raises the estrogen level in the body.
8. Ensure safe activities and safe Intercourse
Your daily lifestyle activities are quite essential to keep track of cancer implications. HIV, HPV, AIDS are the common cancer agents that are sexually transmitted. It is important to have fewer sexual partners and know about the sex history of your partner before getting involved in anything. The use of condoms has been researched in reducing cancer, as well.
9. Have a look at the poisonous and toxic environment.
You never know what toxic carcinogen you are interacting with at any time. It is always useful to be careful and vigilant about it.
- Read the product ingredients before using to avoid carcinogens
- Wear gloves and mask before using harsh chemicals.
10. Get regular checkups and screenings.
You never know what your body is up to. Aware of family history, regular self-examinations, and screenings for different types of cancers help in early diagnosis, and cancer, if diagnosed earlier, it can be treated and cured efficiently.
Link to similar posts: The taboo around cancer
Rida Nayyab is a young activist and a Cricket freak. She is a Student of Bio-Chemistry and striving for a better future. Rida is also a freelance writer, social enthusiast, and love to reading, writing and exploring. She is head of the social media team of Scientia magazine.