9 habits to prevent cancer (according to science)
One of the most talked about diseases today is cancer, as estimated by the Spanish Society of Medical Oncology (SEOM), More than 200,000 cases of cancer are diagnosed in this Mediterranean country . In addition, the World Health Organization (UN), says that in the year 2020 about 250,000 people will suffer cancer in Spain, of which 2 thirds will be men.
This disease is one of the leading causes of death in the world. There are different kinds of cancer, some of them more lethal than others.
- Related article: "Types of cancer: definition, risks and how they are classified"
Habits to reduce the risk of suffering from cancer
It is common to hear that mortality associated with cancer can be reduced with a positive attitude. However, as we explained in our article "Is it true that a positive attitude prevents cancer?", This is not really the case.
Cancer can appear by a mixture of factors. Sometimes it is inevitable, but in many others it appears because of the habits we carry out. What can we do to reduce the risk of suffering from this disease?
In the following lines you can find a list of habits you should avoid to prevent the onset of cancer.
1. Avoid excessive sun exposure
We all like to wear a nice tan, and summer is the best time to take that sun. However, when we enjoy a day at the beach or relax in the pool we must take precautions and sunbathe with responsibility .
If we expose ourselves to the sun's rays for a long time it is necessary to use a quality protective cream, as you can find in the list "The 10 best sunscreen creams in the market", because in the last decades, with the weakening of the ozone layer, has increased the danger of UVA and UVB rays. Experts say that it is necessary to avoid sun exposure at daytime hours of more radiation, that is, between 12:00 and 16:00. To prevent skin cancer, we must make use of these tips.
2. Do not smoke
One of the most harmful habits for health is smoking, which causes many diseases, including cancer . The WHO estimates that 22% of deaths from cancer have their origin in this bad habit. Quitting smoking is not easy, as we saw in our article "The two faces of tobacco dependence (chemistry and psychological)", but it is a wise choice, which is often difficult to take because of the cognitive dissonance that we experience.
Smoking, in addition to causing deaths from cancer, also causes heart attacks, cardiovascular problems, chronic fatigue ... and many more harmful conditions for the body.
- If you want to quit smoking, you can read our article: "Do you want to stop smoking? The solution could be in the money "
3. Practice physical exercise
Physical exercise is one of the healthiest habits that we can carry out . Our cardiovascular health improves, we burn excess calories and it also helps prevent many diseases, including cancer.
Performing 3 to 5 weekly sessions (30-60 minutes) a week is ideal to note the benefits and prevent cancer.
- Related article: "The 10 psychological benefits of practicing physical exercise"
4. Take less alcohol
If tobacco is harmful to health and can cause cancer, so is alcohol when consumption is not moderated. The liver and other areas of the body may notice the negative consequences of drinking this toxic substance It can cause cancer of the liver, mouth, pharynx, larynx, esophagus, colon and rectum.
Experts advise drinking a glass of wine or beer a day, but it is important to know that drinking alcohol during adolescence modifies the brain.
- Related article: "The 8 signs of alcohol addiction"
5. Eat healthy
Healthy eating is a basic pillar of a healthy life , but it is also key in the prevention of cancer. Being well nourished maintains the proper functioning of the immune system.
Studies on the positive effects of eating vegetables and fruits say they are important in the fight against cancer, because they provide nutrients that help repair damaged cells. Therefore, it is necessary to consume at least five daily servings.
In addition, according to the American Institute for Cancer Research, we must avoid excessive consumption of red meat and processed foods (for example, hot dogs) should be eaten a few times.
6. Combat obesity
Obesity is a big problem in Western societies , and the person who suffers it not only suffers the aesthetic effects, but also serious health problems, for example, cardiovascular diseases and cancer. Obesity has many causes, of which 30% are of genetic origin and 70% of environmental origin.
Feeding and a sedentary lifestyle contribute to the development of this phenomenon.
- If you want to go deeper into this topic, you can read our article: "Types of obesity: characteristics and risks"
7. Perform continuous checks
There are people who never perform checkups to know what the state of health is especially if we have a history of cancer. r in the family. While some cancers are more difficult to detect, others can be diagnosed if tests are done. For example, women should start having mammograms starting at 40 years of age, although they do consider that they may be at risk, they should talk to their family doctor without fear.
The procedure is quick, around 20 minutes. The Spanish Society of Senology and Breast Pathology (SESPM) advises that women should perform the first revision after 25 years.
8. Protect yourself from carcinogenic substances
If your job includes being in contact with potentially carcinogenic substances, you should exercise extreme caution and not expose yourself unnecessarily to this harmful environment . In addition, environments in which tobacco smoke is common can increase the risk of cancer by 35%. Being a passive smoker is also dangerous.
9. Healthy lifestyle
Sometimes cancer can not be avoided, but living a healthy lifestyle, practicing physical exercise, eating healthy, sleeping 8 hours a day ... is undoubtedly the best way to avoid developing this disease.
- Related article: "Mindfulness: this way it helps cancer patients"
