Some useful tips to reduce your risk of developing cancer
Although cancer is a disease that can affect anyone and many aspects of it are still mysterious, it is possible to reduce the risk by adopting healthy lifestyle habits.
Diet is a must:
- Eating less salt will help reduce the risk of stomach cancer. In addition, you can rediscover the real taste of food!
- Reduce your consumption of red meat and processed meat, these foods are very high in calories, low in fatty acids and low in Omega 3. Moreover, once cooked, they can produce a carcinogenic component.
- Reduce your alcohol consumption to two drinks a day for men and one drink a day for women. You can replace your classic cocktails with alcohol-free versions.
- Maintain a healthy weight to reduce the risk of colon, breast and endometrial cancer. Being overweight leads to an increase in inflammatory molecules and insulin resistance.
- Eat as much fruit, vegetables and legumes as you want! In addition to adding color to your plate, they can slow down the progression of a microscopic tumor.
- Choose spices and herbs because some have an anti-carcinogenic effect. For example, you can use turmeric, ginger, cinnamon, chili pepper, rosemary and basil to flavour your dishes. In addition to giving an exotic touch to your dishes, they will be good for you!
Daily gestures to adopt:
- Protect your skin from the sun to reduce the risk of skin cancer. It is important to apply SPF 30 sunscreen (even in winter when you are out in the sun!) and to avoid tanning in a tanning booth;
- Take the time to rest. Get at least 6 hours of sleep to stay in shape;
- Learn to manage your stress, do meditation or yoga for example;
- Avoid exposure to carcinogenic chemicals that cause air pollution. If you must be exposed, wear a mask;
- Be active for at least 30 minutes a day. If you are not athletic, go for a walk outside (even in winter!)
- Avoid smoking, it can increase your risk of lung, bladder and pancreatic cancer. If you smoke, try to quit and if necessary, get help from a health care professional
- If you are a woman, breastfeeding for at least 6 months is recommended ;
- Do not take vitamin supplements, as they can interfere with the balance needed for good health. Vitamin D is recommended and should be taken especially in winter and fall to compensate for the lack of sunlight.
And if you need more medical advice, contact an Olive health professional, it's right here: https://olivemedic.ca/en/get-started/