Disease can be prevented by scientific means, cancer is no exception. World Cancer Research Fund released a report last year, in 12 major cancers, 39% of cases by improving diet, increasing exercise and reducing alcohol consumption to the prevention, healthy lifestyles can reduce the cancer risk of 1 / 3. This month's "Life Times" will be the most advanced and scientific summary of anti-cancer research, involving all aspects of food and clothing domestic lines, and exclusive release anti-cancer, "password", help you establish a cancer prevention front.
1 kg of fruits and vegetables per day
Epidemiological experts can eat more fruits and vegetables reduce the risk of cancer of the problem, have done extensive research. Based on these findings, the U.S. Department of Agriculture, American Cancer Society and National Cancer Institute joint recommendations: eat at least 400-500 grams a day usually vegetables or fruit to prevent cancer. In accordance with the 2007 edition of "Dietary Guidelines for Chinese Residents" requirement, per person per day should be at least 1 kg of fruit and vegetable intake. World Cancer Research Fund Scientific Project Manager Rachel Dr. Thompson recommended the following fruits and vegetables to prevent cancer.
Strawberry: inhibit tumor growth of plants containing chemical ellagic acid.
Tomatoes: One of the antioxidant lycopene may reduce prostate cancer risk.
Onions: the onion with an anti-cancer compounds and phytochemicals quercetin.
Broccoli, cabbage and bean sprouts: These vegetables can help reduce the risk of digestive cancers.
Garlic: contains allyl sulfide, to help prevent damage to healthy cells.
Blueberries: anthocyanins containing antioxidants can improve immunity. Of course, different fruits and vegetables, like nutrition, a balanced intake.
30 minutes of aerobic exercise
1925-1981 American experts had a college graduate in 5398 healthy women were analyzed and found that participation in sports of girls suffering from ovarian cancer, cervical cancer and vaginal cancer, the possibility not to participate in sports than women with low 2.5 times the risk of breast cancer 2 times less likely. Research shows that more than 30 minutes of exercise a day can help reduce the risk of cancer.
Exercise can make people absorb several times more than usual, or even several times the oxygen. U.S. medical study found that increased body oxygen consumption, respiratory rate accelerated by physical gas exchange, a number of carcinogenic substances can be eliminated from the body, reducing the incidence of cancer. Exercise can significantly reduce the excess body fat, the body can sweat after exercise, lead, strontium, nickel and beryllium and other carcinogenic substances excreted with the sweat, and thus play a role in cancer prevention. Harvard School of Public Health Nurses for the 70,000 long-term study found that walking as long as an hour a day can reduce the chance of colorectal cancer more than doubled.
Need to be reminded that not all of the movements have the effect of cancer prevention can be achieved. Only long-term aerobic exercise can help you lower cholesterol and body fat, such as jogging, swimming, etc., not only to reduce body weight, but also to strengthen the immune system, anti-cancer anti-aging.
7 hours sleep enough
American Association for Cancer Research found that sleep and incidence of cancer has an important relationship, this conclusion is investigated in the study of women in Maryland made after 5968. Less than 7 hours of sleep every night of the women, the risk of cancer than active exercise, adequate sleep, 47% higher than women.
According to the BBC, Stanford University Medical Center, Professor Spiegel, "Brain, Behavior and Immunity," published in the journal article pointed out that sleep can affect hormone balance the body, and hormonal imbalance to a person suffering from impact of cancer. Spiegel said that sleep problems as a result of endocrine disorders, a person may increase the risk of cancer. Spiegel, Professor of the role of melatonin. Produce this hormone in sleep, and in the human body play a role in the cycle of day. He said, melatonin such as an antioxidant, can prevent the sabotage of genes lead to cancer, can also slow down the production of estrogen, thus slowing tumor growth.
BMI ≤ 25
World Cancer Research Fund in Beijing issued a new version of "Food, Nutrition, Physical Activity and Cancer Prevention" report, the most surprising finding was confirmed by too much body fat increases the risk of suffering from many types of cancer.
British "24-hour health," according to a report, British researchers found that, by measuring body mass index (BMI), a simple prediction that people can suffer from various cancers.
The study of Zhu Chiren Lenihan said that BMI is the internationally recognized physique evaluation index for evaluating nutritional status and obesity levels of important ways.
The formula is: body mass index (BMI) = weight (kg) / height (m) of the square, the normal value between 20-25, more than 25 were considered overweight, while over 30 is obese. Although this method is very simple, but the results can reflect a lot of problems.
The researchers investigated through a lot of data to determine the BMI and the link between cancer risk. BMI increase of 5 points for every male, suffering from esophageal cancer will increase by 52%. In women, BMI for each additional 5 points, or cervical cancer risk of gallbladder cancer increased by 59%. In addition, pancreatic cancer, rectal cancer, kidney cancer and breast cancer and obesity also have a certain relationship.
1 year medical
Domestic and foreign experts have a consensus, physical examination, should be routine items per adult per year. Cancer screening can prevent cancer through early detection, but different age groups should be targeted for screening.
After 20 years of age: for women, during the life of two years after the first time, it is best to start to do Pap smears for cervical cancer screening, and insisted on once a year. After 30 years of age: Women should pay special attention to breast examination, beginning with self-test, 7-10 days after the end of the period most suitable for self-menopausal or menopausal women, the best day of the month for a fixed self. The other is the B-ultrasound and X-ray examination. After 40 years of age: the elderly, especially smokers, should be conducted once a year spiral CT screening.
In addition, cancer screening should also include examination of pepsin, Helicobacter pylori check, gastrointestinal X-ray examination and so on. After 50 years of age: There are colorectal polyps, family history of colon cancer, diarrhea, constipation, blood in the stool is best to do a history of colonoscopy screening for colon lesions. If not suitable for screening people who are available to the CT examination colon. Men over the age of 50, should add a physical examination prostate specific antigen test for early detection of prostate cancer.
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