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Tips to prevent cancer: We can reduce the risk of cancer by adopting a good lifestyle. India ranks third in cancer cases. Concerns are now growing about cancer becoming an epidemic. However, experts have almost the same opinion about cancer. Everyone believes that if you want to avoid cancer, then improve your lifestyle. Diet is the most important in this. Experts believe that we can reduce the risk of cancer by adopting a good lifestyle.
What are the measures that can protect anyone from various types of cancer?
According to a report by the Global Cancer Observatory, 19 million cancer cases are reported every year in the world. To avoid this, the most important thing is to change the diet and some habits. Dr. Niranjan Naik, Senior Director, Department of Surgical Oncology, Fortis Memorial Research Institute, Gurugram, says that cancer risk can be reduced by having a balanced diet, regular exercise, less consumption of tobacco, avoiding alcohol and quitting smoking.
Experts agree that a good diet means a diet rich in fruits, vegetables and whole grains. This is because they contain a good amount of antioxidants, vitamins and minerals that help protect cells from damage. One thing to keep in mind is that processed food items and red meat should not be consumed in large quantities. Excessive consumption of processed meat (eg, sausages, hot dogs) and red meat is linked to colorectal and other cancers. The advice is to opt for plant-based foods and lean protein sources.
Oncologists are of the opinion that controlling weight is also important. Being overweight or obese increases the risk of many cancers, including breast, colorectal and kidney cancer. Maintaining a healthy weight through a balanced diet and exercise can help reduce this risk.
Cancer can also be prevented by regular exercise. According to Dr. Naik, regular exercise controls weight, increases immunity and all these reduce the risk of cancer. One should set a target of doing at least 150 minutes of moderate exercise per week. Apart from this, even a small increase in daily physical activity, such as walking, gardening, or climbing stairs, can have a positive effect on overall health.
If someone thinks that smoking only attacks the lungs, then he is mistaken to some extent. Smoking is the main cause of cancer, especially lung cancer. It also causes cancer of the mouth, throat, bladder, pancreas, kidney and uterine cervix. Quitting smoking reduces the risk of such cancers significantly. Passive smoking is also not good for health. Drinking alcohol is also a habit which if got rid of, can prevent liver, breast and colon cancer.
These were about diet and exercise, but oncologists have another opinion that people should be serious about vaccination. Human papillomavirus vaccine (for females) and hepatitis B vaccine should be taken on time. These vaccines do not allow the infection to grow, which increases the risk of cancer.
Dr Naik advocates paying attention to one more thing. That is managing stress. According to the doctor, chronic stress indirectly increases cancer. For this, it is important to meditate, take long deep breaths, do yoga and make adequate sleep an important part of the lifestyle. These are some tips that reduce cancer risk, keep you healthy and can make life run smoothly.
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