5 things to do every day to help reduce the risk of cancer

The risk of cancer is influenced by many factors, including age, genetics and lifestyle. Although age or genetic factors cannot be changed, maintaining healthy habits every day can contribute to preventing many cases of cancer. Below are 5 simple habits that can be maintained regularly.

Eat lots of vegetables, fruits and whole grains

Theo Healthlinea diet rich in green vegetables, fruits, legumes and whole grains provides fiber, vitamins, minerals and antioxidant compounds that contribute to protecting cells from damage. Fiber also supports a healthy digestive system and has been linked to a reduced risk of colorectal cancer.

You should prioritize foods of plant origin in your daily meals, while limiting processed meat, red meat and foods high in sugar or saturated fat.

Stay active

Regular physical activity not only helps control weight but also contributes to hormone regulation, reduces inflammation and improves immune function. According to Mayo Clinicadults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week to improve health and reduce the risk of many chronic diseases, including some types of cancer.

Brisk walking, cycling, swimming, hitting the gym or doing yoga are all suitable options if maintained regularly.

Keep your weight at a healthy level

Theo Medical News Todayoverweight and obesity are factors that increase the risk of many types of cancer such as postmenopausal breast, colorectal, liver, kidney and esophageal cancers. Maintaining a reasonable weight through a balanced diet and regular exercise is one of the effective disease prevention measures.

Instead of adopting extreme diets, experts encourage building healthy eating habits and controlling portion sizes over the long term.

Don’t smoke and limit alcohol

Tobacco is linked to cancer of the lung, oral cavity, larynx, esophagus, pancreas, bladder and many other organs. Besides, reducing or avoiding alcohol consumption also helps limit the risk of many types of cancer.

Protect skin under sunlight

Too much exposure to ultraviolet (UV) rays from the sun or tanning beds increases the risk of skin cancer. You should use a broad-spectrum sunscreen with an SPF of 30 or higher, wear protective clothing, wear a wide-brimmed hat, and limit being outdoors during intense sunlight from 10 a.m. to 4 p.m.

Sun protection habits not only help reduce the risk of skin cancer but also contribute to limiting premature aging and skin damage caused by sunlight.