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The topic of oncological diseases excites and frightens even those who are lucky enough not to encounter this diagnosis. There is no need to be afraid of cancer — fear will only increase your stress levels and damage your health. But medical literacy and awareness will help to avoid danger. How exactly can you reduce the risk of developing cancer, says an oncologist.
There is no need to explain that a weakened and unprotected organism is more susceptible to any pathogenic processes than a healthy and strong one. The essence of cancer prevention is to stay as fit as possible for as long as possible. All the tips below are interconnected, as they work precisely on this idea.
1. Physical activity
The World Health Organization recommends doing at least 150-300 minutes of moderate-intensity aerobic exercise a week. Or reduce the training time to 75-150 minutes, but with high-intensity aerobic physical activity.
2. Maintain a healthy weight
Extra pounds are not an aesthetic problem, but a medical one. An increased body fat content can lead to many oncological diseases, such as breast cancer and tumors of the gastrointestinal tract, and the genitourinary system.
Different mechanisms are involved here — chronic inflammation in the body, an increase in the level of certain hormones (such as estrogen and insulin), an increase in the life cycle of the cell …
3. Balanced diet
Be responsible for what you eat. Include a variety of vegetables, fruits, whole grains, and legumes in your diet. WHO recommends eating at least 400 g of fruits and vegetables daily.
Don’t go overboard with high-fat foods, but don’t cut them out completely either—balancing proteins, fats, and carbs is key. Replace sweetened drinks with water. And remember that excessive consumption of salt and sugar is a threat to health.
4. A reasonable approach to alcohol
When tasting alcohol, do not go to extremes. If you want to minimize the risk of malignant tumors, it is better to completely give up alcohol.
5. Moderate tan
Do not hide from the sun — vitamin D is essential for the body. But be careful and stay in the shade during the active sun. Avoid direct and prolonged exposure to ultraviolet rays, use protective creams before going outside. Do not visit tanning salons: beautiful skin is not pale and not bronzed, but healthy.
6. Discretion in everyday life
Be vigilant, do not be afraid to stand up for your health — you have the right to do so. If your workplace violates health and safety regulations, take action.
7. Home security
To be exposed to radiation at home, it is not necessary to live near the epicenter of the disaster. Check the concentration of radon in the space you live in. If the readings are above acceptable levels, find out what measures can be taken to reduce radiation levels in your city.
8. Mandatory vaccinations
Reduce the risk of infectious diseases that can eventually lead to cancer. Make sure you are vaccinated against hepatitis B and human papillomavirus. Make sure your children are vaccinated.
9. Stop smoking
Cigarettes provoke oncological diseases — this is an axiom with which we have come to terms. However, many of us are looking for a loophole in alternative ways of smoking. Let’s dispel a number of common myths.
Hookah is not safe: its smoke contains tar and toxic compounds, and a traditional smoking session can last up to 60 minutes. That is, some hookah lovers inhale even more tobacco combustion products than cigarette smokers.
Tobacco heating systems emit the same chemical compounds as conventional cigarettes. The level of toxins consumed by the smoker and those around him is an order of magnitude lower, but this does not mean that in small doses these substances do not increase the likelihood of cancer.
Vapes do not contain tobacco combustion products — only nicotine, which in itself does not cause cancer. However, their vapor is rich in carcinogens and heavy metals, and the long-term effects of vapes on the body have not been studied at all.
Therefore, to reduce the risk of developing cancer, you do not need to look for alternative ways to smoke — you need not smoke anything.
10. Regular screening
Screening is a diagnostic procedure designed to detect a disease at an early, asymptomatic stage. Do not neglect checks: the fight against a malignant tumor detected in time has a much better chance of success. Currently, oncological screenings have been developed for 5 nosologies:
Mammography Breast cancer screening should be done every two years in women aged 40 to 45 years, annually from ages 45 to 54, and again at two-year intervals after age 55.
Pap test — Screening for cervical cancer is indicated for women aged 21 to 29. After 30 years, it is usually combined with a test for HPV (human papillomavirus).
Colorectal cancer screening recommended for men and women aged 45 to 75 years.
Lung Cancer Screening recommended for smokers with an experience of 1 pack per day for 30 years (from 55 to 74 years). An important point: even if you quit smoking after thirty years with a cigarette in your hands, this is not a reason to refuse to control your lung condition.
When is the best time to take a blood test? prostate specific antigen in men — from 40, from 45 or 50 years old — it is necessary to discuss with a urologist. Age of delivery depends on the risk of getting prostate cancer
Protecting yourself from cancer is in your power. Do not neglect timely and regular examinations, monitor your health, minimize bad habits — and you can significantly reduce the risk of developing oncology.