Cancer is a multifactorial disease caused by the accumulation of small breakdowns in cells. By adopting healthy habits, you reduce the number of such breakdowns and weaken the "foundation" on which the disease could develop.
This was stated by Doctor of Medical Sciences, Professor Mikhail Koryakin.
About one-third of cancer cases can be prevented by changing everyday habits. We are talking about simple actions that can become part of your daily routine.
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Healthy food instead of convenience foods. The habit of having breakfast not with sausage, but with porridge or eggs, and having lunch not with ready-made cutlets from the store, but with a piece of baked meat or fish will significantly reduce the risk of disease. Processed meat (sausages, bacon, ham) is classified by WHO as a group 1 carcinogen — that is, a substance with proven effects on the development of colorectal cancer. On the other hand, vegetables, fruits, legumes, and whole grains contain fiber and antioxidants that are part of an anti-cancer diet.
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Move more. Colorectal, breast, and endometrial cancers are directly linked to a sedentary lifestyle. It is not necessary to go to the gym every day. It is enough to take the stairs instead of the elevator, get off one or two stops earlier and walk the remaining distance, or do a 15-minute workout in the morning.
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Control your weight without strict diets. Obesity is the second risk factor for cancer after smoking. Adipose tissue secretes estrogens, pro-inflammatory, and proliferative factors that can activate the tumor process. However, it is not a short-term diet that is important, but the habit of not overeating and monitoring waist size.
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Quit smoking (in any form). Smoking is the number 1 risk factor for lung, laryngeal, and even bladder cancer. Electronic cigarettes and vapes are also unsafe. Importantly, the habit of ventilating the room when others are smoking does not help — passive smoking increases the risk of lung cancer in non-smokers by 20–24%.
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Protect your skin. Melanoma is one of the most aggressive types of cancer that is completely preventable. The habit of wearing wide-brimmed hats, lightweight clothing that covers the shoulders, and using sunscreen with SPF 30+ on bright sunny days saves lives.
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Minimize alcohol consumption. There is no safe dose of alcohol. Even one glass of wine a day increases the risk of breast, esophageal, and liver cancer.
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Sleep in the dark and on a schedule. Chronic disruption of circadian rhythms (working at night, constant sleep deprivation) is linked to breast and prostate cancer.
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Get vaccinated on time (this is also a habit). Vaccinations are an effective way to prevent cancer. The human papillomavirus (HPV) vaccine protects against cervical, throat, and genital cancers. The hepatitis B vaccine reduces the risk of liver cancer.
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Do not skip scheduled check-ups. The habit of visiting a therapist once a year and undergoing screenings (mammography after 40, stool tests for hidden blood or colonoscopy, gynecological examinations) allows for the detection of disease at the earliest stage when treatment is most effective.
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Monitor the air quality at home and at work. Avoid contact with household carcinogens: asbestos and formaldehyde (often found in old furniture and building materials). Try not to heat food in plastic containers — when heated, they can release harmful substances.
