Simple Tactics to Prevent Cancer, The topic of cancer has been on everyone’s lips in recent years. Thanks to public organizations and public figures who have suffered from this serious disease and are not afraid to talk about their experiences, more and more people are deciding to undergo regular screenings.
Such initiatives, in our opinion at How to Green, characterize a highly developed proactive society, and we are very pleased with this dynamic. In this article, we would like to tell you about another equally important aspect of cancer prevention. We will talk about simple adjustments to your daily lifestyle that will help to significantly reduce the risk of developing this extremely dangerous disease.
Tactics to reduce the risk of developing cancer.
1. Maintaining a healthy weight
Along with the ovaries, adipose tissue is one of the sources of estrogen biosynthesis in women. At normal levels, this hormone is extremely important for women’s health. However, obesity or rapid weight gain lead to a sharp increase in estrogen levels, which has the opposite effect. Studies have found that such a deviation from the norm doubles the risk of unwanted DNA mutations leading to the development of breast cancer in women.
2. Avoiding unhealthy foods
According to scientists, a condition called insulin resistance is one of the common precursors to the development of cancer. The main role of insulin is to regulate blood sugar levels. In the case of resistance, the body produces too much of this hormone, causing cells to stop responding to it. Insulin resistance usually occurs in people who abuse unhealthy, highly processed foods, such as fast food and ready-made dinners, foods with high sugar content, as well as bread and pastries made from white flour. This disease is also associated with excess weight, the occurrence of dangerous internal inflammations, and the development of diabetes.
3. High-nutrition diet
Whole (unprocessed) foods high in beneficial micronutrients and fiber, as well as protein with every meal, are the ideal combination for those who want to minimize their risk of developing cancer. This tactic helps avoid blood sugar spikes, provides longer-lasting satiety, promotes regular bowel movements, and reduces internal inflammation that creates an environment “favorable” for the development of cancer. Particularly useful ingredients in a preventive diet against cancer are: olive oil, leafy greens, broccoli, onions, garlic, fruits and berries, legumes, nuts, seeds, turmeric, cayenne pepper, ginger root, and fatty fish.
4. Regular physical activity
The effect of moderate but regular physical exercise is truly amazing. Exercise helps regulate blood sugar levels, protects against the development of insulin resistance and excess weight gain, and helps fight stress, which is important for maintaining hormonal balance. The effectiveness of regular exercise has been scientifically proven and is recommended for preventing breast, colon, and pancreatic cancer. It is advisable to exercise up to 5 times a week, doing short workouts of up to 45 minutes.
5. Minimum alcohol
On its website, the American Cancer Society reports that up to 4% of all cancer deaths in America are directly related to alcohol consumption. It damages the body’s internal tissues, which can change their DNA during natural repair. Alcohol also negatively affects hormonal levels and the liver, the organ responsible for removing toxins, and reduces the body’s ability to absorb vitamins and minerals. The safe drinking guidelines for women are no more than 1 drink per day and no more than 4 drinks per week.
6. No cigarettes
Smoking is another factor that greatly increases the risk of developing cancer. Moreover, unlike the situation with alcohol, experts do not talk about its minimum safe doses: smoking must be quit once and for all. Ten years after completely giving up this bad habit, the risk of developing lung cancer decreases by 90% . It is also worth remembering that smoking and drinking alcohol is a particularly dangerous combination for health. Alcohol promotes the dissolution and “better” absorption of harmful chemicals from tobacco products by the cells of the digestive tract. All this leads to the development of cancer of the oral cavity, larynx and esophagus.
7. Breastfeeding
This point will probably not be relevant for everyone, but it is still very important as a reminder. If you are planning to become a mother, remember that breastfeeding will not only have a positive effect on the health of your baby but will also significantly reduce the risk of developing breast cancer in you. To be more precise, according to a study published in 2014, giving birth and breastfeeding one child for at least 6 months reduces the risk of cancer in the mother by 18%. The explanation for this dependence is as follows: the breast tissue of a nursing woman changes, becoming less susceptible to the development of a malignant tumor. In addition, breastfeeding delays the onset of the menstrual period, which reduces the overall duration of estrogen exposure in the mother’s body during her life.
8. Vitamin D
Scientific research has determined that vitamin D deficiency can lead to the development of breast cancer in women. You may have already heard that this micronutrient has a special nature: our body is capable of producing the necessary amounts of it under the influence of sunlight. It is believed that 20 minutes a day spent in the sun is enough to fully replenish vitamin D reserves. In our climate, however, this is not always possible. In this regard, the vitamin can be obtained with dietary supplements or food containing it (such as for example, salmon). And of course, if you are lucky enough to live in sunny regions, do not abuse the time spent in direct sunlight, as this increases the risk of skin cancer ; wear protective clothing and use a special cream.
9. Avoid contact with hazardous chemical compounds
Today, there are thousands, if not millions, of toxic substances in our environment. It is hardly possible to completely avoid their effects, but we can still gain some control over the situation. For example, you can choose natural cosmetics and organic household cleaning products that do not contain toxins, harmless packaging, and food containers. Regular preventive detoxification of the body will also be useful.
Research shows that only 5 to 10% of registered cancers are the result of hereditary predisposition. While 90-95% of cases are provoked by external factors, including unfavorable lifestyle features. Fortunately, an effective strategy for preventing cancer is not so difficult to implement and essentially describes a healthy lifestyle that many have already mastered. We hope that the facts and figures presented today have convinced you that the path you have chosen is correct. Try not to deviate from it!
