Cancer, in fact, is not that far away from us. According to the WHO, about 20 million people will be diagnosed with cancer and about 10 million will die of cancer worldwide in 2021.

However, with the improvement of medical technology, many cancers can be prevented and cured. For example, through good lifestyle habits and active screening, "early detection and early diagnosis" can be achieved, and many cancer-causing factors can be kept away, effectively inhibiting the growth of cancer cells.

01Controlling weight and fat intake
Studies have shown that obesity not only increases the risk of heart disease, diabetes, bone and joint disease, but also increases the risk of cancer, especially abdominal obesity. Therefore, maintaining a healthy weight is undoubtedly one of the most important things you can do to prevent cancer.

In addition to body fat disrupting the internal environment, a high-fat diet can also advance the development of cancer. A study was done on mice which had a colorectal cancer mutation gene and developed malignant adenocarcinoma in a short period of time after being fed high fat food.

Therefore, fat intake should be strictly controlled and waist circumference should preferably be kept below 90cm and 85cm for men and women respectively.

02 Adjust your mindset and vent your emotions wisely
Studies have shown that people with type C personality have a higher risk of developing cancer. These people are prone to sulking, endocrine disorders and dysfunctional organ activities, which prevent them from identifying and destroying cancer cells in time, allowing them to escape from the surveillance of the immune system and proliferate uncontrollably, thus triggering cancer.

In addition, negative emotions are also the driving force of cancer, especially breast cancer and stomach cancer, which are easily affected by emotions. Therefore, you should adjust your mind, vent your emotions reasonably and eliminate negative emotions in time.

03 Eat a healthy diet and do not consume contaminated food
Improper eating habits can damage the health of the body. (For example, a long-term high-salt diet can damage the gastric mucosa and increase the risk of stomach cancer over time, while a long-term high-sugar diet can lead to obesity, increase insulin resistance, lead to internal oxidative stress, cause endocrine disruption, damage the immune system and increase the risk of cancer).

The Mediterranean diet is a good choice (use olive oil as cooking oil, cook food at low temperatures, eat more coarse grains and white meat, fresh vegetables and fruits, soy products, moderate consumption of nuts and dairy, and strictly control the intake of red meat and processed meat).

In addition, do not eat contaminated food (e.g. contaminated water, crops, poultry, fish and eggs, mouldy food, etc.) and eat green and organic food to prevent illness from entering your mouth.

04 Maintain regular work and rest
After a busy day of work or study, it is time to sleep and rest at night, but you stay up late for various reasons, leaving your body in a sub-healthy state over time, and people who live irregularly for a long time are prone to cancer cell generation and proliferation.

At night, the body can secrete melatonin, which can protect cells from free radical damage; melatonin can also inhibit the production of oestrogen, which can stimulate the growth and development of tumours in excess, easily triggering breast cancer.

Therefore, it is important to maintain a regular routine and go to bed before 11pm. Adults should ensure that they get 7-8 hours of sleep a day, and take a 20-30 minute lunch break at noon if conditions allow.

05Adhere to exercise to enhance physical fitness
Physical exercise not only helps to lose weight and keep fit, but also has a preventive effect on cancer. Several observational studies have found that physical exercise can reduce the risk of breast cancer, colorectal cancer and endometrial cancer.

Consistent exercise also improves the function of our immune system, lowers insulin and insulin-like growth factor levels, and reduces body fat. It is recommended to be active for at least 150 minutes a week.

06 Drink alcohol in moderation, not in excess
The conversion of ethanol into acetaldehyde when it comes into contact with saliva makes the levels of acetaldehyde in saliva 10-100 times higher than in the blood, which is an important factor in the development of cancers of the digestive tract.

And heavy alcohol consumption is significantly associated with the development of 10 cancers (oropharyngeal, esophageal squamous, breast, larynx, colorectal, liver, stomach, gallbladder, pancreas and lung).

In addition, some studies have found that small amounts of alcohol consumption may also increase the risk of oropharyngeal, esophageal squamous epithelial and breast cancers. Therefore, to prevent cancer, it is best to avoid drinking alcohol.

07 Quit smoking
Smoking and second-hand smoke all increase the risk of developing cancer. Quitting smoking is beneficial at any age; smoking reduces life expectancy by more than ten years. Therefore, quitting smoking is the "number one priority" in cancer prevention!

08 Regular medical check-ups and timely management of precancerous lesions
Regular medical check-ups, followed by cancer screening according to individual circumstances and consultation with doctors, can detect early cancers without obvious symptoms. This can enable early detection and treatment and effectively inhibit the growth of cancer cells.

Finally, in addition to the above, it is also necessary to control the time spent sitting because prolonged sitting slows down the peristalsis of the gastrointestinal tract, prolongs the residence time of harmful ingredients in the intestine, reduces the immune barrier function of the intestine and increases the risk of bowel cancer.