Cancer is the world’s number one public enemy, and mankind is on the way to overcome it.
According to statistics from the International Agency for Research on Cancer (IARC) of the World Health Organization, there were approximately 18.1 million new cancer patients worldwide in 2018, and 9.6 million cancer deaths .
In China, there were 3.804 million new cancer patients in China in the past year, 2.296 million people were killed, and an average of more than 6000 people died of cancer every day .
Why is cancer so high?
Some people say that because of the aging population;
Some people say that because there are many genetic variations;
Some people say that because of the heavy environmental pollution;
In 2018, two international authoritative cancer institutions-the World Cancer Research Foundation (WCRF) and the American Cancer Research Center (AICR) jointly issued a blockbuster cancer prevention report with more than 100 global cancer experts. The research data comes from Follow 51 million people around the world for 25 years, including 3.5 million cancer patients.
The most comprehensive cancer prevention “big data” in history is full of evidence.
Uncle Dian compiled 9 hard-core anti-cancer recommendations to help everyone scientifically prevent cancer from diet, exercise, weight, and other health factors. Finally, there is one recommendation for cancer after diagnosis.
(Reminder: long press each anti-cancer card to save as favorite)
- Maintain a healthy weight
Overweight and obesity are good partners, shoulder to shoulder on the road of pushing people to cancer.
It is estimated that in 2016, 1.97 billion adults and more than 338 million children and adolescents were overweight or obese worldwide.
Overweight or obesity may increase the risk of 12 cancers, including:
1) Oral, pharynx, and larynx cancer
2) Esophageal cancer
3) Gastric cancer (cardia)
4) Pancreatic cancer
5) Gallbladder cancer
6) Liver cancer
7) Colon cancer
8) Breast cancer
9) Ovarian cancer
10) Endometrial cancer
11) Prostate cancer
- Kidney Cancer
- Exercise more
Globally, people generally lack exercise, and the sedentary lifestyle is particularly prominent in middle and high-income countries.
However, there is already enough evidence to show that more exercise can prevent colon cancer, breast cancer and endometrial cancer, and can also prevent rapid weight gain.
WHO also recommends that adults exercise every day, at least 150 minutes of moderate physical exercise or 75 minutes of vigorous aerobic exercise every week. For example, walking, biking, housework, swimming and dancing are all good choices.
- Eat more whole grains, vegetables, fruits and legumes
Some unprocessed plant foods are rich in nutrients and fiber. Eating more of these foods instead of high-fat foods is more effective in regulating energy metabolism and can prevent weight gain, obesity and related cancers.
For example, we can eat more starch-free foods of different colors (brown rice, wheat, oats, etc.), starch-free vegetables (broccoli, okra, eggplant, cabbage, etc.), and also eat some root vegetables ( Carrots, celery, kale, etc.).
- Eat less “fast food” and high-sugar/starch/high-fat foods
The high-speed work pace has made people dependent on fast food, including takeaways, burgers, fried chicken, and French fries.
But these foods actually contain a lot of fat, starch and sugar, which are important causes of weight gain, overweight and obesity. As mentioned earlier, obesity and overweight are closely related to more than 12 cancers.
- Eat less red meat and processed meat
It is not recommended to eat too much red meat, but moderate meat should be eaten.
Meat has rich nutritional value, especially protein, iron, zinc and vitamin B12, but it is not only meat that can obtain these nutrients, but also beans and cereals.
- Drink less sugary drinks
Consumption of sugar-sweetened beverages is increasing in many countries, which has led to an increase in obese people worldwide. And a lot of research evidence has confirmed that body obesity is related to many cancers.
Therefore, the research report does not recommend drinking sugar-sweetened beverages. In order to keep the body adequately hydrated, you can drink plenty of water or sugar-free beverages, such as tea or black coffee.
- Drink less
Drinking alcohol causes cancer. Uncle Dian also mentioned in the previous article that one sip of alcohol is related to 7 types of cancer. Even a small amount of alcohol can cause cancer, and all alcoholic beverages can cause cancer, whether it is beer or red wine.
Although some studies have found that at least 30 grams of alcohol a day can help prevent kidney cancer, the risk of other cancers caused by this amount is greatly increased. The gain is not worth the loss!
- Don’t use supplements to prevent cancer
For most people, high-dose nutritional supplementation is not conducive to cancer prevention, and the right diet can prevent cancer risk.
Moreover, studies have found that high-dose beta-carotene supplements may increase the risk of lung cancer.
Of course, for some special situations, such as pregnant women and malnutrition, nutritional supplements are useful, but they are not necessary for other healthy people.
- Pregnant women are best to breastfeed
According to WHO recommendations, breastfeeding babies for six months can protect the child’s immune system from developing normally, reduce overweight and obesity, and also prevent the occurrence of maternal breast cancer.
- After the cancer is diagnosed, follow these recommendations
More and more cancer patients live longer, which may be related to early detection and treatment, as well as appropriate nutrition and exercise recommendations. For breast cancer patients, there is definite evidence that nutrition and exercise are very effective for cancer recovery.
Cancer is not terrible.
Face it calmly and standardize treatment. Many cancers actually have the hope of being cured.
The scientific anti-cancer recommendations under “big data” give us more confidence in fighting cancer.
- Global Cancer Statistics 2018: GLOBOCAN Estimates of Incidence and Mortality Worldwide for 36 Cancers in 185 Countries; CA CANCER J CLIN 2018;0:1–31
- Sun Kexin, Zheng Rongshou, Zhang Siwei. Analysis of the incidence and death of malignant tumors in China in 2015[J].Chinese Cancer,2019,28(1):1-11.
- Diet, Nutrition, Physical Activity and Cancer: a Global Perspective, WCRF&AIRC, 2018