Although a healthy lifestyle cannot guarantee the complete absence of the likelihood of developing cancer in humans, the results of many studies show that people who choose a healthy lifestyle have a reduced risk of developing certain types of cancer. For the prevention of cancer and other diseases, there are certain universal recommendations given by medical professionals. These measures are included in the concept of a healthy lifestyle.
Nutrition and physical activity
Experts confirm that obesity and a sedentary lifestyle can increase the risk of developing certain types of cancer, including colon cancer and breast cancer. The American Cancer Society estimates that 30% to 40% of cancers are directly related to diet. The consumption of red meat is associated with the development of certain types of cancer, most often colon and prostate cancer. Drinking alcoholic beverages, especially in combination with smoking, can lead to the development of cancer of the oral cavity, esophagus and throat, and this risk increases with an increase in the amount of alcohol consumed. However, a proper diet can have a positive effect on human health. Eating more plant-based foods, including vegetables, fruits, legumes (such as lentils and beans) and whole grain products, helps prevent the development of cancer of the gastrointestinal tract and respiratory system.
A list of recommendations on nutrition and physical activity for the prevention of cancer has been developed.
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Maintain a balance between the number of calories consumed and physical activity.
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Maintain a normal weight throughout your life; avoid overweight gain.
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If you are already overweight or obese, try to reach your normal weight and maintain it.
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Stick to a physically active lifestyle. Adults need to exercise at least 5 or more days a week for 30 minutes a day with moderate or high intensity physical activity in addition to daily activities. Children and adolescents should perform similar exercises at the same frequency for at least 60 minutes a day.
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Consume 5 or more different types of vegetables and fruits daily.
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Give preference to whole grain products.
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Limit the consumption of cooked and red meat.
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Limit the consumption of alcoholic beverages.
Thus, proper nutrition and physical activity reduce not only the risk of developing cancer, but also many other chronic conditions such as cardiovascular diseases, hypertension and diabetes.
The role of sleep in cancer prevention
A good night's sleep also contributes to improving the body's ability to fight cancer, which is confirmed by the results of a number of studies. The amount of time a person sleeps each night affects the levels of certain hormones in the body, and changing the natural levels of these hormones can affect how the body defends itself against cancer.
Moreover, lack of sleep can offset the beneficial effect of physical activity in preventing the development of cancer. The results of a recent study presented at the annual conference of the American Association of Cancer Researchers suggested that regular physical activity can help reduce the overall risk of cancer in women — but only if a woman sleeps well at night. High levels of stress can also lead to disruption of the natural sleep/wake cycle, which can contribute to the development of cancer. Regular physical activity can help reduce stress levels and restore a healthier sleep and wake rhythm.
Regular medical check-up
To prevent the occurrence of certain types of cancer, such as breast, colon, and uterine cancers, it is recommended to undergo regular
checkups:
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mammography — every year, starting from the age of 40;
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colonoscopy — every 5-10 years, starting from the age of 50;
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cytological smear examination — every year, starting from the age of 21.
It is important to remember that these recommendations are general. Depending on some other circumstances, such as family history or risk factors, some people may need to start screening at an earlier age or be screened more often or less frequently.