4 measures to help reduce the risk of cancer

Much of the way cancer can be prevented by following a healthy diet and regular physical activity.
The World Cancer Research Foundation (WCRF) estimates that about 20% of cancers in the US are linked to body fat percentage, physical inactivity, excessive alcohol consumption, poor diet. Nursing. Therefore, it is possible to reduce the risk of cancer by the following:

Weight control

Weight adjustment and maintenance are important factors to reduce the likelihood of cancer and some other chronic diseases such as cardiovascular disease, diabetes ...

Being overweight and obese increases the risk of certain cancers such as breast cancer, colorectal cancer, endometrial, endometrial, pancreas, kidney ... because excess weight causes the body to produce and save. A lot of estrogen, insulin are released - hormones that stimulate cancer development.

Healthy weight: One of the simple and effective ways to check your weight is to calculate your body mass index (BMI) based on the relationship between each person's weight and height.

To control weight, first, need to focus on the diet, especially the calories, fat in foods and added sugar. Second, limit your intake of food and drinks that provide high calorie content. Finally, record your own diet for a week, consider increasing, reducing your energy intake and eliminating unhealthy things.

For obese and overweight people, reducing a small amount of weight also helps improve health.

More physical activity

Physical activity helps reduce the risk of cancer because it helps people control weight, body fat, improve hormones and the immune system.

Experts recommend that adults should run 150 minutes / week of light intensity, 75 minutes / week of high intensity or equivalent exercises spread throughout the week. The use of stairs instead of elevators is also an effective therapy for office people.

Children should be active or moderate intensity for at least 60 minutes / week for at least 3 days per week.

Moderate activities are activities that make people breathe harder, such as walking, cycling, gardening, housework, etc.Running activities are exercises that make people use muscle groups loud, strong breathing, fast heartbeat and sweating.

Healthy diet

To have a healthy regime, improve health, prevent cancer, the following principles should be implemented:

Choose foods by quantity: Reading the product label helps determine the composition, size of calories, sugar (if any). Note, no fat (non-fat) or low fat (low-fat) is not synonymous with low calorie (low-calorie).

Each person only eats a small amount when using high-calorie foods. At the same time, choose pure vegetables, fruits and legumes: because they are lower in calories than high-calorie, processed products like potatoes, ice cream, donuts ... Limit sugary drinks like water gas, energy drinks, fruit-flavored drinks ...

Choose whole grains: To reduce the risk of cancer, choose products from whole grains (barley, soy, oats ...) and products from them instead of refined grains ( cakes, candies, sugary cereals ...).

Limit processed meat and red meat: Need to reduce processed meat, choose white meats such as fish, poultry ... and if using red meat (beef, pork ...), only should eat a small portion of lean meat.

Eat at least 1/2 cup of vegetables or fruit every day: Each serving should have 100% pure vegetables and fruit or juice. In addition, when using vegetables and fruits should limit the use of sauces, cream sauces, spices ...

Limit alcohol intake

Men should use no more than 2 drinks per day. As for women, experts recommend drinking up to 1 glass a day because female bodies are usually smaller in size and decompose alcohol more slowly.