Cancer prevention: 7 Simple Steps to reduce your risk

Everyone worried about cancer prevention? Prevention of the disease is constantly evolving, but cancer risk is likely to be affected by our lifestyle.

There are some daily habits, and anti-cancer foods that can reduce the risk of cancer. We can all start with the following seven steps to reduce the risk of cancer:

1 - Eat less salt in food

Foods that contain salt are the most common causes of some cancers, especially stomach cancer. It is recommended to limit the daily sodium intake to 1200 to 1500 mg, depending on age. People between the ages of 19-50 1,500 mg or less of sodium should be consumed per day. While those 51-70 should reduce sodium to 1300 mg or less, those aged over 70 to 1200 mg or less should be targeted.

3 - Reduce refined foods, processed meats, and eat fresh vegetables and fruits

It is recommended to eat at least 5 vegetables and fruits daily. You should also take whole grains and unprocessed legumes with each meal. It is recommended to eat these foods and not foods of animal origin for daily meals. "

These foods contain standard amounts of dietary fiber and micronutrients, as well as low calories.

A report by the International Agency for Research on Cancer, the agency of the World Health Organization, that eating meat manufactured in large quantities may increase the risk of certain types of cancer.

Refined and processed foods can lead to weight gain, inflammation, diabetes, food allergies, and poor health. Trans fats, refined sugars, refined grains and food additives can quickly increase weight and replace whole foods associated with cancer prevention.

4 - regular exercise and maintaining fitness

Exercising moderately, at least 3 times a week can make a big difference both in public health. Physical activity helps reduce the risk of colorectal cancer by approximately 50% and plays a major role in reducing the risk of cancer.

5 - Quit smoking and drinking 

Everyone knows that smoking increases the risk of all cancers. Due to carcinogens that result from smoking, which weaken the immune system in the body and cause abnormal functions of the cells.

Smoking has been shown to be the direct cause of the following cancers: kidney, throat, throat, esophagus, throat, mouth, nasal cavity, stomach, cervix, pancreas and bladder. It is also a major cause of acute myeloid leukemia.

if you are usual to drink alcohol, do so moderately. It increases the risk of various types of cancer - including breast cancer, colon cancer, lung cancer, kidney cancer and liver cancer - with the amount of alcohol you drink and the period you drink regularly.

6 - Reduce exposure to ultraviolet rays from the sun

skin cancer is one of the most common types of cancer - it is also one of the most preventable diseases using these tips.

First avoid the sun in the middle of the day. Stay away from the sun between 10 am and 4 pm, when the sun is stronger.

When outdoors, stay in shade as much as possible. Sunglasses and wide-brimmed hats also help.

Use generous amounts of sunscreen when you're outdoors

Wear tightly woven garments, covering as much skin as possible. And choose light colors that reflect ultraviolet rays.

7 - Regular self-examination or clinical examination

Regular self-exams and screenings for various types of cancers, can increase your chances of discovering cancer early, when treatment is most likely to be successful.

These lifestyle changes can help reduce the risk of many types of diseases, including cancer, a disease that everyone fears.