2. Dietary Health
Essentially ensure a healthy intake of fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which, when absorbed by the body, can boost immunity and enhance the body’s ability to fight cancer.
Also, ensure adequate intake of whole grains and protein. Whole grains like oats and brown rice are rich in dietary fiber, which is beneficial for maintaining intestinal health and normal physiological function. Protein-rich foods include lean meats, beans, nuts, and dairy products. Adequate protein is also important for immune system function.
Also, focus on a light diet. Long-term consumption of heavy foods can create favorable conditions for the development of cancer. For example, a high-salt diet can damage the gastric mucosa, increasing the risk of stomach cancer. A diet high in sugar can easily lead to obesity and insulin resistance, also increasing the risk of cancer.
Scientists have pointed out that a cancer prevention diet must adhere to five key principles.
- Coarse: Consume a moderate amount of whole grains and crude fiber.
- Light: Reduce intake of high-fat and animal protein-rich foods, consume more fresh fruits and vegetables, and use light cooking methods.
- Various: Maintain a diverse diet as much as possible.
- Small: Control the total amount of food intake, as well as the intake of protein, fat, and sugar.
- Vegetarian: Consume more fruits and vegetables, and foods rich in vitamins.
3. Get enough sleep.
The World Health Organization has classified shift work, which disrupts circadian rhythms, as a Class 2A carcinogen, meaning it has been shown in animal studies to increase the risk of cancer.
Sleep is crucial for health. Insufficient sleep at night can lead to decreased melatonin production. Melatonin has sleep-promoting, antioxidant, free radical scavenging, and anti-estrogen properties. Reduced production can accelerate aging and increase the risk of cancer.
Chronic insomnia can also reduce the production of immune-stimulating substances, weakening immune function and creating an environment for cancer.
People with these two sleep habits are particularly at increased risk of cancer.
First, chronic sleep deprivation. Studies have found that those who sleep less than six hours a night have a 41% increased risk of cancer compared to those who sleep six to eight hours a night.
Second, people with disrupted sleep rhythms, such as going to bed at 2 a.m. one morning and pulling an all-nighter the next, can disrupt T-cell function over time, increasing the risk of cancer.
4. Weight Management
Obesity is associated with an increased risk of various diseases, including cancer. A study published in Nature Communications indicates that the earlier one develops overweight or obesity, the higher the risk of 18 types of cancer, including uterine cancer, kidney cancer, leukemia, and liver cancer.
Healthy adults should maintain a BMI between 18.5 and 23.9. Those over 65 can adjust this to 20 to 26.9, and those over 80 should maintain a BMI between 22 and 26.9. The calculation is: weight (kg) / height (m) squared.
