The World Health Organisation (WHO) claims that according to the scientific knowledge now available, nearly 50% of cancers can be prevented. And 80% of these preventable cancers are related to lifestyle. To reduce cancer risk, the key is to change the lifestyle and avoid and reduce the exposure of cancer risk factors.

Cancer is closely related to lifestyle

A large number of scientific studies have confirmed that cancer is a multi-factorial disease, which is related to many risk factors such as heredity, environment and lifestyle. The situation of each individual is different, and the risk of cancer is also quite different.

According to the current scientific research progress, the most important cancer-related lifestyle risk factors are smoking, drinking, diet and nutrition, and physical activity. These factors are closely related to people’s daily life, and the risk of cancer can be reduced by improving these behaviours.

1. Smoke

Smoking, as well as the use of any form of tobacco products, such as hooka, cigars, chewing tobacco, etc., will increase the risk of cancer. A large number of population studies have confirmed that smoking directly causes 22% of cancer deaths, including lung cancer, oesophageal cancer, laryngeal cancer, oral cancer, oropharyngeal cancer, kidney cancer, bladder cancer, pancreatic cancer, stomach cancer and cervical cancer. Smoking causes mutations in human cell DNA, while cell DNA mutations cause genetic damage, which is the basis of cancer. Compared with non-smokers, smokers have about 20 times higher risk of dying from lung cancer. If they quit smoking, the risk of dying from lung cancer will be greatly reduced. With the longer time to quit smoking, the risk is almost equal to that of non-smokers. In addition, passive smoking also increases the risk of cancer. Second-hand smoke, like first-hand smoke, also harms human cells and activates the carcinogenic mechanism.

2. Drinking alcohol

Heavy drinking is a risk factor for many cancers, including oral cancer, laryngeal cancer, oropharyngeal cancer, oesophageal cancer, liver cancer, colorectal cancer and breast cancer. The more you drink, the higher the risk of cancer. As the saying goes, there is no distinction between tobacco and alcohol. If you smoke while drinking, the risk of the above-mentioned cancer will multiply. Studies have shown that a small amount of alcohol and an occasional one-time large amount of alcohol can significantly increase the risk of breast cancer in women.

3. Fat

The International Agency for Research on Cancer of the World Health Organisation announced in 2014 that obesity is an independent risk factor for cancer, and about 480,000 new cancers worldwide every year can be attributed to overweight and obesity. Obesity leads to a significant increase in the risk of colorectal cancer, breast cancer, kidney cancer, endometrial cancer, etc.

4. Nutrition

According to estimates by the World Cancer Research Foundation, a healthy food and dietary structure can prevent 30% to 40% of cancer. An unhealthy diet, especially a diet with high calories, high fat, high protein, and low fruits and vegetables, will increase the risk of colorectal cancer. A high-salt diet, eating more barbeque and pickled food will increase the risk of stomach cancer. Long-term consumption of mouldy food can lead to liver cancer. Fresh vegetables, fruits, and coarse grains rich in food fibre can reduce the risk of cancer.

5. Physical activity

Regular physical exercise and physical activity can reduce the risk of cancer, and the degree of reduction is related to the amount of exercise and exercise time. A health study of 1.44 million people in Europe and the United States who have been tracking their health for 11 years found that persistent exercise can reduce the risk of 13 cancers, including 7 cancers by more than 20%.

Reduce the risk of cancer, starting with dripping

For individuals, every little change in daily life can reduce the risk of cancer! The generally accepted methods that can reduce the risk of cancer by changing lifestyles are summarised in the following aspects.

I. No smoking, avoid second-hand smoke

Smoking is the most important risk factor for cancer, which can be prevented by changing your own behaviour. The key is to recognise the harm of smoking and take active action. Smokers should quit smoking, and non-smokers should try to avoid second-hand smoke and third-hand smoke.

II. Don’t be greedy for drinking

Drinking alcohol increases the risk of cancer, which is closely related to alcohol consumption. For individuals, the risks of drinking are different due to differences in genetic background and living environment. For the purpose of preventing cancer, it is best not to drink alcohol.

III. Choose a healthy diet

Three meals a day is closely related to cancer prevention. For how to choose a healthy diet, the “Dietary Guide for Chinese Residents” issued by the Chinese Nutrition Society gives specific and clear suggestions, which are summarised as follows: food is diverse, mainly cereals; eat more fruits and vegetables, milk and soybeans; eat fish, poultry, eggs and lean meat in moderation; eat less salt and less oil, sugar control and limit alcohol

IV. Keep exercising and maintain a healthy weight

The slogan of China’s national healthy lifestyle is: “Take care of your mouth, open your legs, and eat and move the balance.” In addition to choosing healthy food, you should also keep exercising, maintain a healthy weight, and effectively reduce the risk of cancer. Adhere to moderate-intensity physical exercise for more than 30 minutes every day. Find a favourite way of exercise, such as fast walking, running, swimming, boxing, cycling, etc., exercise every day and persevere. Develop the habit of measuring weight regularly and maintain weight within a healthy range.

Improving the lifestyle, as long as you persevere and persevere, you will definitely reduce the risk of cancer. These methods can not only reduce the risk of cancer, but also effectively reduce the risk of cardiovascular and cerebrovascular diseases, diabetes and other chronic diseases, so that your body is healthy and young!