12 ways to reduce your cancer risk|12 Steps to Help Lower Your Cancer Risk

12 TIPS FOR HOW TO REDUCE YOUR CANCER RISK

Cancer is the leading cause of death in the European Union. In Austria, around 38,000 people develop cancer each year. Two-thirds of those affected die from the disease or its complications. Demographers assume that the number of people living with cancer in Austria will increase by over 100,000 by 2030. Of course, the survival of cancer patients also depends on how quickly they have access to diagnostic procedures. Even if the medical care is always higher quality, better than cure is still the provision. Many cancers could be avoided if people would make their everyday lives healthier.

Many cancers could be avoided with a healthy lifestyle.
Having a healthy lifestyle with lots of exercise in the fresh air, vitamin-rich food, enough sleep and reducing stress help you stay healthy and minimize your own cancer risk.

1. STOP SMOKING

Smoking makes people ill and the risk of lung cancer greatly increased, we all know. The consumption of tobacco is also responsible for many more cancers. The consumption of tobacco accounts for one third of all cancers. In addition to lung cancer, cigarette smoking also causes laryngeal, tongue and throat cancer.

How harmful passive smoking is is often underestimated, because even those who regularly sit next to a smoker have an increased risk of cancer. Especially children should be protected from tobacco smoke because their organs are particularly sensitive.

2. EAT FRESH FRUIT AND VEGETABLES

Varied and vitamin-rich food with lots of fruit and fresh vegetables is perfect for maintaining good health and preventing cancer. There is even a proper anti-cancer diet, the ketogenic diet. It has been able to reduce the growth of malignant cells in certain cancers.

Fiber protects the stomach and intestines from tumors. Cancer researcher Johannes F. Coy is even convinced that a healthy diet can prevent cancer.
3. EAT MILKY ACID-DISABLED FOOD
They too constitute an important pillar of the healthy diet that protects against cancer. Yoghurt, curd cheese, cheese, buttermilk, sauerkraut, sourdough bread and sour vegetables such as beet are ideal foods that do not make cancer cells grow. They have a very low sugar content, because the originally existing sugar has been converted into lactic acid.

4. EAT FULL CORN PRODUCTS

A rich and varied diet includes various whole grains, as they contain a lot of fiber. White flour products should be removed from the diet because they increase the risk of cancer in the long run. Whole grain rice and whole wheat pasta are also important for healthy nutrition and also taste good.

5. REDUCE THE MEAT CONSUMPTION

Although meat also contains a variety of nutrients, you should not eat it daily. 2-3 servings a week, preferably poultry, are quite sufficient. The protein contained in the meat can be replaced for example by dairy products or vegetable protein.

6. REDUCE UNHEALTHY FATS

A healthy diet is perfect for preventing cancer. (Photo by: CITAlliance / Depositphotos)
Fat has a lot of calories but hardly any nutrients. To avoid overweight, you should always use it in moderation. The less saturated fat you eat, the better. In particular, the harmful triglycerides are suspected to cause cancer. The fat requirement should be covered as far as possible with vegetable fats. If animal fats are on the menu, they should contain many polyunsaturated fatty acids, such as those found in high-fat fish such as mackerel.

7. REDUCE OVERWEIGHT

Obesity is a strong risk factor for type II diabetes and cardiovascular disease. Being overweight can also cause dangerous diseases such as cancer, especially if it occurs together with a lack of exercise. In addition to a higher risk of cancer, obese people also have a risk of hypertension and stroke.

8. REGULARLY MOVING IN FRESH AIR

Sport is good not only for the body but also for the soul. If you want to give your body a healthy balance, you do not necessarily have to do competitive sports. Lightweight endurance sports or moderate muscle training is all you need to maintain good health, strengthen joints and muscles, and minimize the risk of illness.

Ideal are the following sports:

• Walking
• To go biking
• To run

It does make sense if you take the stairs instead of the elevator more often. It has been proven that sport can reduce the risk of cancer.

9. ALCOHOL AS POSSIBLE

Against a glass of red wine once or twice a week is certainly not objectionable, but excessive consumption of alcohol can not only make dependent, it also leads to many diseases. Since alcohol has many calories, he is responsible for overweight. Too much alcohol also increases the risk of addiction as well as the risk of cancer.

10. SUGAR METING.

The white, refined sugar that comes on our table every day is suspected of causing cancer. For example, replace the nutrient-free, refined sugar with higher-quality organic cane sugar.

11. AVOID UV RADIATION

Going out in the summer is fun and good. But you have to protect yourself against harmful UV rays just by the sea or in the mountains. Here the radiation hits the skin much more intensively. Every sunburn in childhood increases the risk of skin cancer. Therefore, it is important, especially in children, to use a cream with a high SPF. Even in the shade you can turn brown, it only takes a little longer. If possible, you should not visit a solarium, because the risk of skin cancer is high, even in certified solarium.

12. GO TO THE PREVENTION

Many cancers would not be necessary if the patients had gone to the health check in time. The sooner cancerous tumors are detected, the better the chances of recovery.

The most common cancers in western industrialized countries are:

• Breast cancer
• Skin cancer
• Prostate Cancer
• Cervical cancer

With all of these cancers, a screening test is completely harmless, but it can save lives. Especially people who are hereditary and whose families were more likely to suffer from cancer should go to the doctor as early as possible and regularly.