7 simple ways to avoid cancer have been scientifically proven

Now, we all understand that cancer is no longer a "death sentence" if it is detected early and treated promptly. But this is still considered a fear for many people.

So how do we prevent cancer? Science has proven that you can prevent it by changing your lifestyle habits. According to a medical study, a healthy lifestyle reduces the risk of cancer by up to 40%.

And what is that habit? See some suggestions below.

1. Eat yogurt

Gut bacteria or microorganisms are linked to everything, from mood to obesity, and more and more studies prove it has been linked to a lower chance of developing cancer.

Useful microorganisms in yogurt affect the immune system, making cancer cells difficult to survive.

Professor Tim Spector, a professor of epidemiological epidemiology at the Royal University of London, said a study published in April 2016 in Plos One showed that beneficial microorganisms in yogurt affect the system. Immune system, making cancer cells difficult to survive.

"This is a positive result because intestinal bacteria and microorganisms will help break down intestinal toxins that often cause cancer. At the same time they keep the immune system healthy, helping to defeat the cells. cancer cells ".

Therefore, to keep intestinal bacteria healthy and healthy, eat probiotic foods such as yogurt, kefir, sauerkraut, fruits, vegetables, cereal fiber and legumes. .

2. Take aspirin

Recently, we all know that taking a low dose of aspirin every day can help prevent the risk of heart attack. But recently, many evidence also shows that this habit also helps prevent colorectal or intestinal cancer.

In April 2016, the US Preventive Health Agency issued a new recommendation for aspirin use in primary prevention of cardiovascular disease and colorectal cancer.

"More and more evidence of taking aspirin for five years will reduce the risk of bowel cancer. We also find that people with cancer will reduce their risk of metastasis if they take aspirin.

Aspirin works by reprogramming how the immune system works to affect the intestinal mucosa. Therefore, early cancer can be identified and eliminated , " said Professor Peter Johnson, director of internal cancer at the British Cancer Research Foundation.

However, the use of aspirin in adults increases the risk of stomach bleeding so you should consult your doctor before taking asprin.

3. Limit eating red meat

Ready-to-cook red meat is associated with a higher risk of developing bowel and stomach cancer.

In the 1990s, the largest study of nutrition and cancer was conducted to monitor the diet of 500,000 healthy people aged 45-79 in 10 European and British countries to see who would get cancer. letter.

Among the key findings of the European Research Foundation on Diet and Cancer (EPIC) has shown that processed red meat is associated with a higher risk of developing bowel and stomach cancer.

Currently, the recommendation of health authorities is to eat only 70 grams of red meat and two slices of bacon every day.

According to the UK Cancer Research Center, the restriction of eating red meat reduces 8,800 cases of bowel cancer each year. Because meat cooked at too high temperatures contains heterocyclic amine - HCAs cause cancer.

But don't worry too much, according to research from Kansas State University, just marinating meat with spices like rosemary, basil, thyme, oregano, sage leaves, marjoram can reduce the formation of HCAs in meat.

4. Strengthening fiber

According to EPIC research, you only need to increase 5% of fiber, fruits and vegetables every day to help prevent 14 types of cancer.

And increased consumption of whole grains such as oats, brown rice and white bread reduces the risk of bowel, breast and prostate cancer.

"Studies like EPIC show that the correlation between high fiber, fruit and vegetables will reduce the risk of cancer. The reason may be because healthy intestinal microorganisms will help the immune system fight. cancer, " Professor Spector explained.

5. Lose weight

About 60% of British overweight or obese people and overweight people in Europe are always associated with about 52,000 cases of cancer each year, such as breast, uterine, liver, prostate, and pancreatic cancers.

"The heavier you are, the higher your risk of getting cancer," warned Linda Bauld, professor of health policy at Stirling University.

In March 2016, the World Cancer Research Foundation (WCRF) discovered new evidence of an association between obesity and stomach cancer - ranked third in mortality among 10 cancers. Dangerous letter.

6. Limit alcohol, up to 1 cup / day

Even if you drink a small amount of alcoholic drinks, the germ can still grow.

A year ago, medical director Dame Sally Davies announced that no level of alcohol consumption was safe. Because even low alcohol consumption can lead to cancers of the stomach, breast, liver, intestines, mouth and throat.

The WCRF study also found an association of drinking 3 cups of alcohol or more with stomach cancer.

"Even if you drink a small amount of alcohol, the germ can still grow. Therefore, it is best to only drink one drink a day.

Drinking too much will cause dehydration, make cells more vulnerable and this effect is more severe when you drink a lot of alcoholic drinks at once, " said Professor Bauld.

7. Get more active

EPIC studies show that people who exercise 30 minutes a day or have a lot of exercise have a chance to reduce cancer growth.

Other research also confirms that daily exercise can prevent about 3,400 cases of breast cancer, bowel cancer and uterine cancer in the UK.

Movement forms improve hormone levels, thereby reducing the risk of developing breast and uterine cancer. It also helps to move food faster so there is less chance of food causing an inflammatory reaction in the intestine that reduces the risk of bowel cancer.