Cancer is a dangerous disease with a high mortality rate. However, studies around the world show that 30-40% of cancers can be prevented thanks to a healthy lifestyle and a scientific diet. Here are simple ways to help prevent cancer. 

1. Walking 300 minutes a week prevents cancer

Research done in the US shows that exercise can help prevent cancer. Accordingly, physical activity helps strengthen the body’s immune system to prevent tumor growth. For cancer patients, this is a way to help inhibit rapidly progressing cancer cells.

With these practical benefits, the American Cancer Society recommends that people do light exercise such as  brisk walking for 300 minutes a week to reduce cancer risk and maintain good health.

Walk 300 minutes a week to reduce cancer risk, and maintain good health

2. Choose the top food for cancer prevention

The following food groups are said to have the ability to support cancer prevention and strengthen the immune system, you should include in your menu every day.

• Foods rich in fiber and vitamins: green vegetables, berries, nuts.
• Food groups containing anti-cancer active ingredients: teas, herbs and spices.
• Group of probiotic foods, dairy products and cheese.
• Foods rich in protein and fat: organic meat, natural fish, unrefined oils.

The way to prevent cancer is to have a scientific and nutritious diet.

3. Sleep well and get enough sleep to fight cancer

According to a study conducted by the University of Hong Kong,  sleep deprivation can increase the risk of genetic diseases such as cancer. Accordingly, people who regularly lose sleep have a 30% higher risk of DNA breakage than normal, even up to 55% with acute insomnia. As can be seen, sleep plays an important role in helping the body recover as well as ensuring good health and immune system function. To reverse cancer, you should balance your life, have a scientific lifestyle, especially get enough sleep and have a  good night’s sleep every day.

4. Relieve psychological stress, be optimistic and enjoy life

There is currently little evidence that stress is a direct cause of cancer. However, this agent increases the risk or affects people of cancer in many ways. For example, long-term stress leads to unhealthy habits such as smoking or heavy drinking, which in turn increases the risk of cancer.

Besides, according to experimental studies, psychological stress can accelerate cancer metastasis. Worse, patients sustaining feelings of hopelessness and helplessness for a long time will affect treatment outcomes. Therefore, to prevent cancer as well as treat cancer effectively, you should keep an optimistic, positive lifestyle and reduce stress and anxiety.

5. No smoking – no drinking

According to studies, one third of cancer deaths are related to smoking. Tobacco contains more than 7,000 chemicals, including 70 chemicals that cause cancer in many parts such as lung, pharynx, mouth, esophagus, pancreas, cervix, bladder…

In addition, drinking alcohol also increases the risk of some cancers such as liver cancer, pancreatic cancer, stomach cancer , oropharyngeal and esophageal cancer… Specifically, alcohol damages cells. liver, leading to inflammation, cirrhosis, can produce faulty DNA that causes cancer. In addition, alcohol affects levels of estrogen or other hormones that cause breast cancer. Moreover, drinking alcohol creates excess calories leading to weight gain, obesity is a risk factor for many dangerous diseases, including cancer.

Drinking alcohol and smoking increases the risk of dangerous diseases, including cancer.

In particular, this risk is increased in people who both smoke and drink alcohol. Studies show that the ingredients in alcohol can help the harmful chemicals in tobacco attack cells in the throat, esophagus and mucous membranes more easily.

Due to the health risks mentioned above, the American Cancer Society recommends no more than 2 units of alcohol (2 drinks) for men and 1 unit of alcohol (1 drink) for women per day. In addition, limiting or preferably not smoking helps prevent cancer as well as protect the body’s respiratory and immune systems.

6. Fully vaccinated – Prevent cancer

Hepatitis B  is the second leading cause of cancer, after tobacco, and is transmitted through the urine and blood of patients. Accordingly, 20-30% of adults with chronic hepatitis B will develop cirrhosis or liver cancer. Because there is no specific drug, vaccination against hepatitis B and liver cancer provides long-term protection for children. In addition, the HPV vaccine is considered safe and highly effective for up to 30 years in preventing cervical cancer in women. According to the doctor’s recommendation, girls from 9 years old should be vaccinated to increase their protection against the virus. Currently, there are 2 vaccines, Gardasil (for ages 9-26 years old) and Cervarix (10-25 years old) with 3 injections, of which the 2nd dose is 2 months apart from the first dose and the 3rd dose is after the first dose. 6 months.

7. Periodic health check to detect the risk of disease early

Regular health check-ups  play an important role in preventing cancer as well as asymptomatic diseases. Accordingly, the periodical health examination includes general and specialized examination, performing tests, ultrasound, X-ray, etc. Based on the examination results, the doctor can assess the health status of the patient. and predict future disease risks. In addition, early detection of the disease will have a timely treatment plan, limiting the possibility of recurrence. Not only that, from the prediction of disease risk, you will be guided to change your lifestyle as well as a more reasonable diet to reduce the likelihood of disease and promote health.

Regular health check-ups are a way for everyone to actively prevent cancer.

Cancer can be prevented, but cannot be “immunized”. Therefore, in addition to the ways to prevent cancer suggested above, you should prepare an effective financial backup plan against the risk of  critical illness through a cancer insurance policy.