“It” scares me, “It” hunts my every waking thought, “It” is in the air I breathe, in the food I eat, in the perfect sun that tans my skin, in me. “It” went from being an enigmatic ailment to becoming an epidemic dread, taking away dearest hearts, fathers, mothers and children.
Claims about cancer have become so chaotic that we almost believe that nearly everything causes cancer! Consequently, it arises as a must to know the recommendations that represent the best way scientists currently know to prevent cancer, based on the scientific evidence of The World Cancer Research Fund (WCRF):
- Hold the line on body weight.
Avoid being underweight or overweight and limit weight gain during adulthood to less than 5 kgs.Eat less and move more! However, don’t starve; being too skinny is a peril too.
- Get Sporty
Be physically active as part of everyday lifeBe moderately physically active, equivalent to brisk walking, for at least 30 minutes every day. As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day.
- Give Yourself 5
Try having more than 5 fruits and vegetables everyday.Get tempted by all colorful juicy goods. Make salads a habit on each meal, and snack on some fruity cocktails. Aim for plant-based foods to take up at least two thirds of the room on your plate.
- No Smoke in Your Food
Smoked food, particularly meats, is often salted and cured and may contain polycyclic aromatic hydrocarbons which are suspected causes of stomach cancer.
Consume smoked food sparingly, if at all. Go for unprocessed fresh produces instead.
- Be fat smart
Lowering the total amount of fat you eat is important for reducing cancer risk in general, but it also makes a difference what kind of fat you include in your meals.
Actually, not all fat is bad for you! There’s the good fat that you get from vegetable oils, nuts, seeds and avocados; and the bad fat that is found in animal products, fast foods and processed hydrogenated fats.
- Shake lightly
Eating high levels of salt may cause the stomach lining to waste away, increase the virus H.Pylori viability and interact with gastric carcinogen which can lead to stomach cancer.Choose less salty versions of foods and stop habitually adding salt to cooking
- Some like it hot
If you like your lattes, teas, coffees and café au laits really hot, you may be upping your risk of esophageal cancer by as much as four times over not so hot beverages
The lesson is to cool down your drinks to warm but not scalding
- Store safe
It’s a common occurrence to find a corner of mould growing on the block of your cheese, or on a slice of bread.
Not all food contaminations are detected by smell and sight. Therefore, do not eat food which, as a result of prolonged storage, is liable to contamination. And no, you can not cut the mould off and eat it anyway.
- Beat your love of meat
Eating a lot of red meat, such as beef, lamb, goat or the products made from these meats, may increase the risk of cancer.
People who eat red meat should try to consume less than 500 g a week. Try choosing poultry and fish as healthy alternatives to red meat.
- Mothers to breastfeed, children to be breastfed
“Breastfeeding is nature’s health plan”. Breastfeeding not only protects mothers from breast cancer; it also prevents overweight and obesity in children.
All mothers should aim to breastfeed infants exclusively up to six months and continue with complementary feeding thereafter.
- Cook with care
Toxic substances are formed during combustion; these toxins are responsible of many types of cancer. Smoking, frying, grilling and charcoal broiling are now your forbidden games. Try showing some cooking skills in boiling, steaming, baking or stir-frying.
- No place for tobacco in a healthy lifestyle.
Do not smoke or chew tobacco or even smell smoke. Cigarette is the disease itself.
Even if you don’t smoke, reduce your exposure to secondhand smoke. Each year, about 3,000 nonsmokers die of lung cancer caused by secondhand smoke.
When you think about chemotherapy, radiotherapy, surgery, the emotional stress associated with the treatment, the bad and the ugly spell this disease puts on your life and your family, do these 12 steps still look hard to do?