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These 5 Lifestyle Changes will Help Lower Cancer Risk

TEMPO.CO, Jakarta – According to the World Health Organization (WHO), cancer is one of the leading causes of death globally. The number of people affected by the disease increases every year. Although technological advances increase the chances of recovery, it is also important to know that some of these habits can reduce the risk of this disease.

Oncologist in India, Leena Dadhwal, says that the exact cause of cancer is not known, but a growth tumor Malignancy mainly occurs due to low immunity. “Foreign cancer cells can attack the body and go undetected if a person’s immunity is low. A good immune system requires a healthy lifestyle, which can significantly reduce the chance of cancer,” he said, quoted from Indioan Express, Ahas, 12 February 2023.

A study entitled Cancer is a Preventable Disease that Requires Major Lifedata-style Changes, at the National Library of Medicine states that only 5 to 10 percent of all cancer cases are caused by genetic defects, while most cancers are due to environment and lifestyle.

“Evidence shows that all cancer-related deaths, nearly 25-30 percent are caused by tobacco, 30-35 percent are related to diet, about 15-20 percent are caused by infection, and the remaining percentage is caused by other factors such as radiation, stress, physical activity, environmental pollutants, etc,” according to the report.

Here’s a lifestyle change to lose weight cancer risk.

1. Daily exercise

The risk of cancer can be reduced by doing regular physical activity. Exercise is proven to reduce the risk of various types of cancer such as colon cancer and breast cancer. This will also help improve overall fitness. Dadhwal says that exercise also produces feel-good hormones called endorphins that can help promote a healthy immune system.

“At least 40 minutes of moderate exercise every day, such as brisk cycling, brisk walking, swimming or yoga, are recommended. However, it is advisable to practice mindfulness exercises, in which one concentrates on one’s movements, limbs and breathing,” he added.

He also notes that it’s better to exercise during the day outdoors to get vitamin D than at night when plants release carbon dioxide which can be harmful if inhaled.

2. Healthy diet

A healthy diet is very important for reducing cancer risk. “A diet rich in vitamins and minerals, containing antioxidants can help protect against cancer, while red meat and processed foods should be reduced,” said Dadhwal.

Cruciferous vegetables including cauliflower, Brussels sprouts and broccoli have cancer-fighting qualities. Dadhwal also recommends consuming five types of fruit and four types of vegetables of different colors every day.

3. Quit smoking

Tobacco use is responsible for up to a third of all cancer deaths, according to a study in the National Library of Medicine. Specifically, cigarette smoking causes 85 percent of all lung cancers with exposure to second-hand smoke in nonsmokers being an additional cause. Quitting smoking is the best way to reduce your risk of cancer, especially cancers of the mouth, lung, bladder, pancreas, and throat. “Smoking is not only a threat to smokers but also to passive smokers,” said Dadhwal.

4. Reduce alcohol consumption

Excessive alcohol can increase the risk of various types of cancer, such as colon, liver and breast cancer. “According to research, alcohol intake of 30 ml and 60 ml for women and men is acceptable each day. However, more research needs to be done to estimate the exact amount of alcohol that can be consumed,” said Dadhwal.

He added that while alcohol in limited quantities will not cause cancer, even a few drops can cause other health problems, including heart and liver disease.

5. Protect the display from sunlight

To prevent skin cancer, it is important to protect yourself from the sun. “Use minimum SPF 30 sunscreen, wear full clothes and try not to go out in the sun in the middle of the day because the sun’s rays are strongest,” says Dadhwal. It is also important to recognize any changes in the skin such as mole changes and check with a dermatologist.


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