1. Avoid using tobacco:
Smoking has been linked to many types of damage to the larynx, pancreas, bladder, cervix, and kidneys. Exposure to passive smoking may increase the risk of lung cancer.
But smoking is not the only factor harmful to health. Chewing tobacco has been linked to cancer of the oral cavity, throat, and pancreas.
Avoiding tobacco – or deciding to stop using it – is an important part of cancer prevention. To help quit tobacco, ask your doctor about smoking cessation products and other quitting methods.
2. Follow a diet that is beneficial to your health:
Although eating healthy does not guarantee cancer prevention, it may reduce your risk. The following guidelines should be observed:
-Eat a large amount of fruits and vegetables. Focus your diet on fruits, vegetables, and other plant-based foods such as whole grains and legumes. Eat lighter, lower-fat foods by staying away from high-calorie foods, including refined sugars and fats from animal sources.
-Reduce drinking alcohol, preferably not drinking it at all. This is because alcohol increases the risk of developing various types of cancer, such as breast, colon, lung, kidney, and liver cancer, and this risk increases the more alcohol you drink.
-Reduce your intake of processed meat. This is because eating them may slightly increase your risk of certain types of cancer, according to a report by the International Agency for Research on Cancer of the World Health Organization. The incidence of breast cancer may be reduced in women who follow the Mediterranean diet that contains pure virgin olive oil and various nuts. This diet focuses more on plant foods, such as fruits, vegetables, whole grains, legumes, and nuts. People who follow this diet prefer to eat healthy fats, such as olive oil instead of butter, and fish instead of red meat.
3. Maintain a healthy body weight and exercise regularly:
Maintaining a healthy weight may help reduce the risk of some types of cancer, including breast, prostate, lung, colon, and kidney cancer.
-Practicing physical activities is also important. In addition to helping you control weight, practicing it alone reduces the risk of breast and colon cancer.
– Any amount of physical activity will undoubtedly benefit health. But to achieve the maximum benefit from exercise, you should devote at least 150 minutes per week to light fitness activities or 75 minutes per week to strenuous fitness activities.
– Light and strenuous activities can be combined. You must also set a general goal to allocate at least 30 minutes of your daily routine to physical activity. The longer the duration of physical activity, the better.
4. Protect yourself from the sun:
Skin cancer is one of the most common types of cancer and one of the most preventable. Try the following tips:
-Avoid the midday sun. Stay out of the sun between 10 a.m. and 4 p.m., as the sun’s rays are strongest.
-Stay in the shade. When outside, stay in the shade as much as possible. Sunglasses and wide-brimmed hats also help protect against the sun’s rays.
-Cover your skin. Wear clothing that covers as much of your skin as possible. Wear a hat and sunglasses. Wear bright or dark colors. These colors reflect the harmful rays of the sun more than pastel colors or bleached cotton colors.
-Don’t forget to use sunscreen. Use a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30, even on cloudy days. Apply plenty of sunscreen. Reapply every two hours or more often if swimming or sweating.
-Avoid using tanning beds or sunlamps. These products may harm you as much as the sun’s rays.
5. Receiving the vaccine:
Preventing some viral infections can help prevent cancer. Consult your doctor about receiving the vaccine against:
Hepatitis B. Hepatitis B can increase the risk of liver cancer. Groups of adults most at risk of contracting hepatitis B include people who have multiple sexual relationships, those who have sex with them, and those who have a sexually transmitted infection.
Others at high risk include people who inject illicit drugs, homosexuals, and health care or public safety workers who may have come into contact with the blood or body fluids of an infected person.
-Human papillomavirus (HPV). It is a sexually transmitted virus that can lead to cervical cancer and other cancers of the reproductive organs, as well as squamous cell cancers of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12. The US Food and Drug Administration recently approved the use of the Gardasil 9 vaccine for males and females ages 9 to 45 years.
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