Why do people get cancer?

Everyone does not want to get cancer, so how should cancer be prevented?

        We know that the causes of cancer can be divided into two categories: genetic and environmental.

At present, we have no way to change genetic factors; the environment can be divided into the general environment of nature and society, and the small environment of our individuals and families. The big environment is also difficult to change all at once, and it is our own small environment that is easier to change.

This small environment refers to our own living habits. Medical research has told us that some habits can cause cancer, so we should get rid of these bad habits and establish healthy living habits to prevent cancer and other chronic diseases.

The first bad habit: smoking

        A report issued by the American Cancer Society in October this year stated:

Active smoking and second-hand smoke are the most common causes of cancer (19.4%) and death (29.6%).

Smoking can cause a variety of cancers including lung cancer, oral cancer, nasopharyngeal cancer, esophageal cancer, kidney cancer, liver cancer, pancreatic cancer, gastric cancer, colorectal cancer and so on.

Tobacco and tobacco smoke contain more than 8,000 compounds, of which more than 70 chemical substances have been identified by IARC as human and/or animal carcinogens.

Chemical substances found in tobacco smoke include: nicotine, hydrogen cyanide, formaldehyde, lead, arsenic, ammonia, radioactive elements (such as uranium), benzene, carbon monoxide, nitrosamines, polycyclic aromatic hydrocarbons...

Some of these substances can also cause heart disease, lung disease or other serious health problems.

In addition, tobacco contains radioactive substances. When the tobacco burns, these radioactive substances are released in the smoke, and smokers inhale the smoke into the lungs. This may be another key factor for smokers to develop lung cancer.

The second bad habit: overweight and obesity do not lose weight

        Being overweight or obese increases the risk of several cancers, including breast cancer (postmenopausal women), colorectal cancer, endometrial cancer, esophageal cancer, pancreatic cancer, and kidney cancer.

Being overweight increases the risk of cancer in many ways. One of the main ways is that being overweight will cause the body to produce more estrogen and insulin, and release them into the blood circulation. These hormones can stimulate the growth of cancer.

One of the best ways to determine whether your weight is normal is to check your body mass index (BMI). The body mass index is equal to the weight (kg) divided by the height (m) squared.

To reduce the risk of cancer, most people need to keep their BMI below 25.

If you want to control your weight, the first step is to pay attention to the amount of food, especially high-calorie, high-fat and high-added sugar foods. Also try to limit the intake of high-calorie foods and drinks. You can try to record the type and quantity of your diet a week, and then see where you can reduce the size, reduce some of the less healthy food and beverages, or reduce the size and improve the quality of the two-pronged approach.

For people who are overweight or obese, even a small amount of weight loss can bring health benefits, which would be a good starting point.

The third bad habit: good drinking

According to statistics in 2014:

Alcohol-related cancers in women accounted for 6.4%, and cancers in men accounted for 4.8%;

The impact of alcohol on the incidence of certain cancers even exceeds 10%;

In the entire population, about 40.9% of oral/pharyngeal cancer, 23.2% of laryngeal cancer, 21.6% of liver cancer, 21% of esophageal cancer and 12.8% of colorectal cancer are related to drinking;

Among women, alcohol intake caused 16.4% of all cases and 39,060 breast cancers.

Therefore, if you didn't drink, then naturally don't drink anymore. And if you have a drinking habit, you should reduce the number. Drinkers should limit the amount of drinking for men to no more than 2 glasses per day, and for women to drink no more than 1 drink per day. This is because women are generally smaller in size and alcohol breaks down more slowly.

The fourth bad habit: unhealthy diet

The unhealthy diet includes eating too little calcium, fiber, fruits, and vegetables, and eating too much red meat and processed meat. This factor causes 4.2% of cancers in the entire population.

To get rid of this bad habit, you need to develop a healthy diet plan for yourself and your family:

Read food labels to better understand food size and calories;

Eat less when eating high-calorie foods;

Choose vegetables, fruits, beans, and other low-calorie foods instead of high-calorie foods, such as French fries, ice cream, doughnuts and other sweets;

Reduce the intake of sugary drinks, such as soft drinks, sports drinks and fruit-flavored drinks;

When eating out, eat more low-calorie, low-fat and less sugary foods and avoid eating large portions of food;

Minimize your intake of processed meats, such as bacon, sausages, luncheon meats and hot dogs;

Choose fish, poultry or beans instead of red meat (beef, pork and lamb);

Red meat can be eaten in small amounts, small pieces of lean meat should be selected;

Meat, poultry and fish should not be fried or grilled on charcoal;

Every meal and snack includes vegetables and fruits;

There are more types of fruits and vegetables;

Vegetable juice or fruit juice is not as good as the fruit itself; even if you want to drink, please choose 100% fruit juice;

When eating fruits and vegetables, use less cream sauces, condiments and dips;

Choose whole grains instead of refined grain products.

The fifth bad habit: sedentary

In 2014, 2.9% of all cancer cases in the United States were also related to lack of exercise.

Physical activity helps control weight, thereby reducing the risk of cancer. It can also help improve the immune system.

Physical activity can also help reduce the risk of heart disease and diabetes, so put on sneakers and go out!

The latest recommendations for adults require at least 150 minutes of moderate-intensity or 75 minutes of high-intensity activities per week, or an equivalent combination, and do not expose to the cold, but preferably evenly spread throughout the week. This requires some extra physical activity in addition to not taking the elevator to take the stairs when going to work and doing housework at home.

For children, it is recommended to have at least 60 minutes of moderate or high-intensity activities a day and high-intensity activities at least 3 days a week.

Moderate physical activity refers to activities that require breathing as hard as when walking at brisk walking. This includes walking, cycling, and even housework and gardening. High-intensity activities require the use of large muscle groups to increase your heart rate, make you breathe faster and deeper, and sweat.

In addition, it is also important to reduce sedentary behavior. Sedentary includes sitting, lying down, watching TV, playing computer, watching mobile phones, etc.

Among the many factors that cause cancer, it is relatively easy to change one's bad habits. So, for the health of yourself and your family, from now on, share the article with people you care about, and let's take action together!