How can we prevent cancer before it happens?

Regarding tumors, although early diagnosis and early treatment are important, the Chinese people believe in preventing diseases before they occur, and prevention is better than cure. If we can change some habits that may cause tumors in our daily lives, then the incidence of tumors will inevitably be greatly reduced, which is an additional layer of protection compared to early diagnosis and early treatment. These measures that can prevent cancer before it occurs are roughly as follows:

Quitting smoking

Smoking is a high-risk factor for many types of cancer, especially lung cancer. There are hundreds of harmful substances in tobacco, and 69 of them are clear carcinogens. People whose smoking index (the number of cigarettes smoked per day multiplied by the smoking age) exceeds 400 are "high-risk groups" for lung cancer. If you smoke 1 pack a day for more than 20 years, your smoking index is 400. Even if you quit smoking after a tumor is diagnosed, it can still improve the anti-tumor effect, so it is recommended that all people quit smoking.

Weight control

Being overweight or obese can increase the risk of more than 12 types of cancer, including liver cancer, prostate cancer, and breast cancer. For every 5 kg increase in weight for adult women, the risk of postmenopausal breast cancer increases by 11%; for every 5 kg increase in weight for adult men, the risk of colon cancer increases by 9%. BMI (body mass index) is a good indicator for monitoring weight. BMI is weight (kg) divided by height (m) squared. Within the normal BMI range (18.5-23.9), it is recommended to keep the body mass index as low as possible.

Moderate exercise

Physical exercise can not only reduce the incidence of breast cancer, colon cancer and other tumors and a variety of chronic diseases, but also reduce the risk of death in cancer patients by about 20%. Moderate exercise should be combined with a healthy diet to achieve a balance between calorie intake and consumption, which helps to have and maintain a healthy weight. The World Health Organization recommends that adults do at least 150 minutes of moderate-intensity aerobic exercise per week (recommended 5 times a week, 30 minutes each time) or at least 70 minutes of high-intensity aerobic exercise.

Healthy eating

Healthy eating habits are associated with a lower risk of cancer. Foods should be based on whole grains, vegetables, fruits and beans, which are recommended to account for more than 2/3 of all foods. The remaining 1/3 should be based on protein-rich animal foods, including seafood, poultry and dairy products, and a small amount of red meat can be eaten.

Eat less fast food

Processed foods are mostly high in sugar and calories. Controlling processed foods can help control calorie intake and maintain a healthy weight. It is recommended to eat less processed foods such as potato chips, biscuits, candy bars, desserts, etc., and eat fruits, nuts, etc. as snacks.

Limit red and processed meat intake

Mammalian meat such as pork and beef is red meat. Processed meat is meat products that have been salted, pickled, fermented, smoked or otherwise processed to enhance flavor or make them easier to preserve. The World Health Organization classifies red meat as a Class IIA carcinogen and processed meat as a Class I carcinogen, both of which significantly increase the risk of colorectal cancer. It is recommended that you consume no more than 500 grams of red meat per week and try not to eat processed meat products.

Say no to sugary drinks

Regular consumption of sugary drinks is an important cause of weight gain. Tea or unsweetened coffee is recommended as an alternative to sugary drinks. In laboratory-based studies, polyphenols found in tea and coffee have shown certain anti-cancer effects. Common black tea, oolong tea, green tea and white tea on the market can provide these protective substances.

Limit alcohol intake

Alcohol can increase the incidence of breast cancer, colorectal cancer, liver cancer, esophageal cancer and other tumors. The less you drink, the lower the incidence of tumors. If you cannot completely stop drinking, it is recommended that men drink no more than 25 grams of alcohol a day and women no more than 15 grams.

No reliance on health supplements

Although various health foods are advertised as having anti-cancer effects in advertisements, there is a lack of effective evidence and in some cases they may even have negative effects. Selenium can increase the risk of non-melanoma skin cancer, and vitamin E can increase the risk of prostate cancer. It is recommended to supplement the necessary nutrients through a normal diet.

Breastfeeding recommended

Breastfeeding is beneficial to both the baby and the mother. Studies have shown that breastfeeding can reduce the incidence of breast cancer and reduce the risk of overweight or obesity in infants when they grow up. The World Health Organization and UNICEF recommend that mothers breastfeed their babies exclusively for the first 6 months after birth. After that, they can add age-appropriate foods to their baby's diet as a supplement.