Cancer is linked with a number of causes including poor air quality, unhealthy lifestyle, smoking, and stress. Hundreds and thousands of children and adults suffer and die each year because of this fatal disease. What’s worse, a high percentage of individuals are unaware of the causes of cancer, so the disease may remain undiagnosed for years, thus limiting their chances of surviving and getting treated.
However, cancer prevention is still possible through better choices on food, awareness of what causes this disease, and remaining disciplined in adhering to a healthier lifestyle. Some of the ways on how you can prevent this disease are presented below.
1. Stick to your ideal weight.
Being underweight or overweight will not get you anywhere in terms of health or vitality. In particular, overweight individuals are at a high risk of developing cancer and various ailments. Obesity triggers an abnormal production and release of hormones that are attributed to cancer.
With this in mind, you should be more conscious about your weight and body mass index (BMI). For instance, men’s waists should not go beyond 37 inches, while for women, it is better to go under 31.5 inches. To attain this goal, you should have a structured fitness routine that does not only involve diet, but also physical activity and stress management.
2. Be smart about your food choices.
The food you eat has an impact on your health, so it is only right that you work your way to vitality and a cancer-free life by improving your diet. Generally, you should follow a plant-based diet that includes fruits, vegetables and seeds. Eating fruits only in the morning or drinking green juice (kale, spinach, celery) can also reduce your chances of developing cancer.
When it comes to desserts, it is better for you to avoid sugary and fat-rich food items such as cakes, cookies and ice creams. You are also better off without sugary drinks or soda in your body since these are loaded with calories and substances that are not beneficial to health. Avoid meats that are processed, and limit your intake of red meat as much as you can.
3. Quit smoking.
If you are still smoking, then it is about time that you do your best to quit. While the process may be very difficult, particularly for those who have been smoking for decades, your body will thank you for it. After all, smoking is among the main causes of various diseases such as lung cancer, diabetes, heart disorder and chronic respiratory ailments.
There are several professionals who can help you quit smoking, in case you find yourself struggling to do it on your own. Support centers are also available throughout the country, as well as online, for people who are looking to stop this habit once and for all. Once you have successfully ended this bad habit, you are also no longer exposing other people to cancer since second-hand smoking is another risk factor for cancer.
4. Adopt an active lifestyle.
You also need to incorporate physical activity in your life, along with a balanced diet. People who are sedentary tend to pick up excess weight because their body does not burn as much calories as they are putting in. Hence, the chances of developing diseases common with obesity also increase.
It is important that you include daily exercises to your regular routine. Cardio exercises such as brisk walking, swimming and jogging are all beneficial to your well-being. You may also consider having some strength training sessions at least twice a week to build your resistance and strengthen your body. Participate in sports that you love whether it is swimming, tennis, badminton or other activities to keep your body on the move.
5. Manage stress.
Stress may be an inevitable aspect of everyone’s life, but this does not mean it can be managed or reduced. Since stress contributes to any disease including cancer, you should do the best you can to manage it well. Among the different stress management techniques include yoga, meditation, tai chi, gardening, listening to soothing music, massages and taking nature walks. If possible, you may want to live in a place where you can breathe fresher and cleaner air to further enhance your health.
With these tips, you can reduce your chances of developing cancer and improve the quality of your life.