The 10 things you can do to PREVENT Cancer and it’s simple as ditching junk food, cutting out vitamin tablets and exercising.
- A third of common cancers should be avoided by life style changes.
- Even doing 10 minutes of exercise a day can reduce the risk.
- Breast feeding a baby for 6 months reduce mother and baby’s odds.
- Giving up processed meats protects the gift from bowel cancer
Doing more exercise and drinking less alcohol sounds like advice from nagging mother. But experts say such life style changes really can cut a person risk of cancer.
More than 84,000 cases of the disease could be prevented a year if Britons lost weight, took more exercise or cut back on drinking, experts claim. The estimate that almost a third of the common types of cancer could be avoided by adopting a healthy life style. This includes 20,300 cases of breast cancer, 19,800 cases of bowel cancer and 1,400 pancreatic cancers.
The World Cancer Research Fund, which carried out analysis, said even “Simple Changes” such as doing 10 minutes exercise a day could make a difference.
Here, experts reveal 10 simple things you can do cut your risk of 13 types of cancer.
- MAINTAIN A HEALTHY WEIGHT
Being overweight increases the risk of 10 cancers including bowel, breast, and liver and advanced prostate tumors.Research shows a sixth of cancers – 24,000 cases a year the UK – could be prevented if people were all a healthy weight, the World Cancer Research Fund says.
In fact, after not smoking, being a healthy weight is the most important thing a person can do to reduce their cancerrisk.
Being a healthy weight can also help to reduce the risk of heart disease and Type 2 diabetes.
It is believed staying slim prevents cancer because fat cells release hormones such as oestrogen which can increasethe risk of cancer like breast cancer.
Studies have shown storing too much fat also encourages the body produce “growth hormones”, which are linked to the disease.
And body fat also stimulates a general inflammatory response, similar to when a person’s body is fighting an infection, which may contribute to the development of several cancers.
Men and women who are healthy weight have Body Mass Index between 18.5 and 24.9.
In order to say a healthy weight, cut back on fatty and sugary foods, keep an eye on portion sizes and try to do more exercise the charity advice.
- GET ACTIVE
It’s well known being active is good for the heart and lungs but it can also reduce your risk of cancer. Research shows it has direct role in preventing some cancers like bowel, breast and womb cancer. Around one in nine bowel and breast cancers could be prevented if people were more physically active.
It is not fully understood how exercise reduces cancer risk, but studies show regular activity can help keep hormones levels healthy and too-high levels of hormones are linked to cancer.
Exercise not only help us look sculpted, but prevents us becoming fat, which also increase the risk of the disease. Physical activity can also strengthen the immune system and help keep our digestive systems healthy.
- EAT YOUR GREENS
Eating a planet-base diet, rich in vegetables, fruits, whole grains and pulses can help keep cancer at bay, the charity said. Vegetables and fruits probably reduce the risk of mouth and throat oesophagus, stomach and lung cancer. They also contain substances called phytochemicals, which can help to protect cells in body from damage that can lead tocancer. Fiber found in whole grains, bread and pasta also decreases the risk of bowel cancer.
Moreover as they are low in calories they can help people maintain a healthy weight.
- DRINK LESS ALCOHOL
Alcohol is linked mouth and throat oesophagus, liver, bowel and breast cancer. Leading experts advise avoiding drinking alcohol as much as possible to help prevent cancer. They say men should aim for no more than two drinks and women should drink no more than alcoholic drink a day.
Lots of people in the UK drink more than this, but cutting down could make bid deference to health. For example, around a fifth of breast cancer cases – 11,000 cases a year – by avoiding alcohol. Scientists are still researching how alcohol can lead cancer, but one theory is that alcohol directly damage our DNA, increasing thedisease. Research also shows that alcohol is particularly harmful when combined with smoking.
There is evidence that consuming up to two alcoholic drinks a day may lower the risk of developing kidney cancer, however as it increase the risk of five other cancers, it is not recommended.
Some evidence suggests small amounts of alcohol can protect against heart disease, but the benefits only outweigh the risks, particularly in people at risk of heart disease, such as men aged over 40 or postmenopausal women.
People can reduce their alcohol intake by opting for a small sized drinks (go for a single rather than a double), diluting the drink with water, opting for low alcohol alternative and keeping a few days a week alcohol free, the charity advises.
- AVOID FIZZY DRINKS & CUT OUT JUNK FOOD
Eating lot of high calorie food increases a person’s cancer risk because they are more likely to become overweight or obese if they eat a lot of them. High calorie food include chocolate, crisps, biscuits, fast foods. Fizzy drinks, energy drinks, squashes, milkshakes and frappes are also high in calories.
Natural fruit juice also contains a lot of sugar, so it’s best not to drink more than one glas a day, expert recommend.
It’s a good idea to stick to water or unsweetened tea or coffee whenever you can, the charity said. There’s no strong evidence to link artificially sweetened drinks to cancer either, so diet drinks can be a good alternative too.
- CUT DOWN ON SALT
Salt may enhance the flavor of a meal, but it also raises the risk of high blood pressure and stomach cancer. Scientist believe it is linked to cancer because it damages the stomach’s lining.
The body only need the small amount of salt, which is a compound made up of sodium and chlorine. Our daily salt intake should be less than 6g (2.4g sodium) but we actually need much less than this.
To eat less salt, gradually reduce, then cut out any salt added during cooking, or at the table and use spices, herbs, garlic and lemon instead.
- SAY NO TO SAUSAGES & BACON
Not only do processed meats contain a lot of salt, there is “strong” evidence eating a lot of these foods increases the risk of bowl cancer. One possible reason for this is that the compound that gives red meat its colour, haem, may damage the lining of the bowel.
Studies also show that people who eat a lot of red meat tend to eat fewer plant-based foods, so they benefit less from their cancer protective properties. The World Cancer Research Fund advises people to eat no more than 500g of cooked red meat like beef, pork and lamb and eating processed meats like ham, bacon and salami as little as possible.
Meat can be replaced with beans, chickpeas or lentils in many meals. And instead of bacon, chorizo or salami, people could try spicy chicken or vegetarian sausages, the charity says.
- DON’T RELY ON VITAMINS
Most people take vitamin and mineral tablets with the best of intentions – but some high dose supplements can actually harm our health. The World Cancer Research Fund advises that, for most people, eating a healthy balanced diet is a better way of reducing the risk of cancer than taking supplements.
- BREASTFEED YOUR BABY
Breastfeed helps mother’s loss any excess baby weight quickly, reducing the risk of breast cancer. It lowers the levels of some cancer related hormones in a mother’s body. At the end of breastfeeding, a woman’s body gets rid of any cells in her breasts that have DNA damage. These changes reduce the risk of breast cancer developing in the future.
For these reasons mothers are advised to breastfeed their baby exclusively for six months.
- KICK THE HABIT
Quitting smoking is the most important thing a person can do to reduce their risk of cancer. Smoking is the biggest cause of preventable deaths in England, accounting for more than 80,000 deaths each year. One in two smokers will die from a smoking related disease. It causes about 90 per cent of lung cancers.
Doctors believe smoking causes lung cancer by damaging the cells that line the lungs. Cigarette smoke is full of cancer causing chemicals which change the lung tissue almost immediately. The body can repair the damage at first, but if a person continues to smoke the lung cells become increasingly damaged and beyond repair. Over time, the damage causes cells to act abnormally, which may cause tumours to develop. It also causes cancer in many other parts of the body, including the mouth, lips, throat, voice box, oesophagus, bladder, kidney, liver, stomach and pancreas.
Mind relaxing team