Protect Yourself from Cancer with these 30 Steps!
While cancer death rates have significantly dropped for the past decades, this doesn’t free us all from the possibility of developing the disease. Most types of cancer don’t have symptoms during the first or second stage and before you know it, it’s already too late.
But the good news is you can do something to cancer proof your life! With the following tips and tricks, you increase your chance of growing old and not being affected by the big C.
1. Eat an orange every day.
Regular consumption of oranges has been linked to a lower risk of peptic ulcer which usually leads to stomach cancer. In one study, scientists found that people infected with the cancer-causing bacteria H. pylori who had high levels of vitamin C are less likely to be tested positive to the cancer-causing strain.
2. Undergo colonoscopy.
They say prevention is better than cure, and that’s very true with cancer! Before hitting the age of 50, make sure to undergo colonoscopy most especially if you have a family history of colon cancer.
3. Ditch your cigarettes!
Smoking is the number one cause of lung cancer in the world. But the toxins from tobacco don’t just poison your lungs, but also your mouth, larynx, stomach, kidneys, and all other parts of your precious body. It’s never too late to quit smoking. Studies show that those who gave up the habit for fifteen years cut their risk of cancer. As much as you want to avoid smoking, you also need to get away from second-hand smoke as it has similar effects to your body.
4. Get some greens.
Food is our number one source of nutrient, but it can be the number one source of cancer-causing compounds as well! Studies show that eating the green stuff, particularly broccoli can significantly reduce the risk of ovarian, bladder, lung, stomach and colorectal cancer. But instead of stir-frying or microwaving it, experts suggest you steam the veggie for 3 to 4 minutes. This way, you can double the effect of the cancer-fighting compound in broccoli.
5. Don’t forget your daily glass of milk.
Calcium is essential for a cancer-proof body. Dartmouth Medical School researchers found that people who took calcium for 4 years had a 36 per cent reduction in the risk of developing new pre-cancerous colon polyps. Not a milk lover? Other great sources of calcium are yogurt and cheese. You may also take calcium supplements.
6. Lose some weight.
According to the American Cancer Society, obesity is responsible for 20 per cent of cancer deaths among women and 14 per cent in men. Another thing, even if you are not overweight, just gaining 10 pounds more at the age of 30 increases your risk of breast, cervical and pancreatic cancers.
7. Go for a banana.
A Swedish study found that women who eat 4 to 6 servings of antioxidant-rich bananas reduce their risk of kidney cancer by up to 54 per cent! Nibbling on other root vegetables has similar effect too.
8. Check out for signs and symptoms.
If you normally experience bloating, pain in the pelvic area, and urgent need to urinate, see your doctor immediately. These are signs that you may have ovarian cancer. When diagnosed early, survival rate for this type of cancer is significantly high.
9. Spot breast cancer through mammogram and MRI.
Mammogram checkups alone may not be enough to trace malignant tumours in the breast, according to studies. It is recommended that women get a better breast scan using both mammogram and MRI. Together, these two can detect up to 94 per cent of tumours.
10. Exercise for 30 minutes daily.
One of the best ways to lower your risk of cancer is to exercise. Sweating out boosts immune system, improves blood circulation, detoxifies the body, and helps burn fats faster. Exercising also regulates androgens and oestrogens in the body, which protects women from ovarian and breast cancer.
11. Keep your home clean.
Cleaning the house is a great way to exercise. Canadian researchers found that postmenopausal women who get their exercise from doing the house chores cut their risk of breast cancer by 30 per cent.
12. Map your family tree.
Genetics play a big role in the risk of cancer. If one or more of your family members or relatives had been diagnosed with cancer, there is also a possibility that you nay develop the disease later in life. Make sure to consult your doctor for genetic counselling. The earlier you do something about it, the higher your chance of survival becomes.
13. Have a large bowl of green salad.
Toss some fresh greens such as lettuce, cabbage and broccoli in a big bowl, add slices of fresh tomatoes, and season them with herbs, pepper and spices of your choice. High consumption of greens is linked to a low risk of colorectal, ovarian, and breast cancers.
14. Drizzle it with vinaigrette.
Olive oil and vinegar makes a supreme, healthy salad dressing. Not only that, it can also protect you from breast cancer.
15. Spray some citrus peel extract.
Did you know that just the scent of citrus fruits can help reduce stress? And if you’re going to spray some citrus peel extract on your salad, you may benefit more. Limonene, the compound that gives citrus fruits their scent, may reduce your risk of developing skin cancer by 34 per cent, suggests a study by the University of Arizona.
16. Grill safely.
Grilling food is a great way to cut its calorie content and enhance its taste. But cooking over open flame could also trigger the formation of hetero-cyclic amines or HCAs that cause cancer. So make sure you keep your gas jets low, or wait until the charcoal turns into glowing embers before you start grilling.
17. Practise the garlic trick.
Cooking garlic can burn away 90 per cent of a cancer-causing compound called alliinase. But this substance is activated when the garlic is chopped or crushed. So before cooking, let the garlic sit for 5 to 10 minutes. This way, enough amount of the essential compound is retained.
18. Savour your pasta.
Men who regularly eat spaghetti, ketchup and pizza are less likely to develop prostate cancer, according to a study. That’s because of the sauce which is mostly made from tomatoes! Red fruits, including watermelon and pink grapefruit, are filled with lycopene – an antioxidant that fights cancer. Just make sure to cut the meats and extra cheeses from your pizza.
19. Avoid processed meats.
Eating hotdogs daily can significantly increase your risk of pancreatic cancer. Same goes with other processed meats and products, including sausages, bologna, and bacon.
20. Nibble on carrots.
A study by the Brigham and Women’s Hospital in Boston found that women who ate at least 5 servings of carrots a week cut their risk of ovarian cancer by 64 per cent.
21. Go with salmon.
Grilled or fried salmon goes very well with pasta. This delicious fish contains high amount of omega-3 fatty acids, vitamin B6 and other compounds that protect you from colorectal adenomas (precursor to colorectal cancer), and skin cancer.
22. Eat a handful of beans.
Women who munch on beans at least twice a week are less likely to develop breast cancer than those who don’t, found Harvard researchers. It’s because legumes contain special compounds that have the ability to suppress the growth of tumour.
23. Spoil yourself a little.
Stress is a silent killer. It exposes you to cancer and many other illnesses. So despite your busy schedule, don’t forget to take a break, relax and unwind.
24. Drink pomegranate juice.
The red juice contains a mixture of isoflavones, polyphenols and ellagic acid that, according to experts, are a superior cancer-fighting combo. In a clinical trial, the luscious fruit has been shown to delay the growth of prostate cancer in mice, and stabilises PSA levels in men diagnosed with the same type of cancer.
25. Snack on berries.
Eating about two servings of blueberries every day can significantly lower your risk of colon cancer. These appetising fruits are fully loaded with vitamin C and other antioxidants that make them a powerful anticancer food!
26. Have your daily dose of sunshine.
Never underestimate the power of sunlight. Just 15 minutes of direct exposure to sun is enough to boost your vitamin D level to its maximum! For decades, scientists have regarded vitamin D as a potential cancer-fighting agent. In one study, researchers found that people who took 1,000IU of the vitamin lowered their cancer risk by 60 to 77 per cent. Isn’t that superb?!
27. Check for radon.
Long-term exposure to this odourless, radioactive gas can cause lung cancer. It is important that you check your home for radon and other cancer-causing substances, such as asbestos.
28. Avoid eating white bread.
Women who eat high-glycemic foods such as white bread, cakes, and crackers are at a higher risk of colorectal cancer than those who indulge in low-glycemic foods, according to a study by the Harvard Medical School.
29. Coffee may do you good.
Drinking at least two cups of coffee a day could lower the incidence of rectal cancer by 52 per cent, reveals a long-term study conducted by the Harvard University. Researchers suggest that it’s probably due to the ability of coffee to increase bowel movements.
30. Don’t hesitate to ask for second opinion.
Researchers from the University of California in the US found that doctors with at least 25 years of experience were more accurate at interpreting scan images and therefore, are less likely to give false positives. So, if your doctor doesn’t usually read mammogram results, don’t hesitate to ask for a second opinion.
Dear Readers,
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