9 habits to prevent cancer (according to science)

One of the diseases that is most talked about today is cancer, because according to estimates by the Spanish Society of Medical Oncology (SEOM), more than 200,000 cases of cancer are diagnosed in this Mediterranean country. In addition, the World Health Organization (UN) affirms that in the year 2020 some 250,000 people will suffer from cancer in Spain, of which 2 thirds will be men.

This disease is one of the main causes of death in the world. There are different kinds of cancer, some of them more lethal than others.

• Related article: “Types of cancer: definition, risks and how they are classified”

Habits to reduce the risk of cancer

It is common to hear that cancer-associated mortality can be reduced with a positive attitude. However, as we explained in our article “Is it true that a positive attitude prevents cancer?”, this is not really so.

Cancer can appear due to a mixture of factors. Sometimes it is inevitable, but in many others it appears due to the habits that we carry out. What can we do to reduce the risk of suffering from this disease?

In the following lines you can find a list of habits that you should avoid to prevent the appearance of cancer.

1. Avoid excessive sun exposure

We all like to show off a nice tan, and summer is the ideal time to sunbathe. However, when we enjoy a day at the beach or relax in the pool We must take extreme precautions and sunbathe responsibly.

If we are exposed to the sun's rays for a long time, it is necessary to use a quality protective cream, like the ones you can find on the list "The 10 best sun protection creams on the market”, because in recent decades, with the depletion of the ozone layer, the danger of UVA and UVB rays has increased. Experts affirm that it is necessary to avoid sun exposure during the hours of the day with the most radiation, that is, between 12:00 and 16:00. To prevent skin cancer, we must make use of these tips.

2. Do not smoke

One of the most harmful habits for health is smoking, which causes many diseases, including cancer.. The WHO estimates that 22% of cancer deaths are caused by this bad habit. Quitting smoking is not easy, as we saw in our article “The two faces of tobacco dependence (chemical and psychological)”, but it is a wise choice, which is often difficult to take for granted. cognitive dissonance that we experience

Smoking, in addition to causing deaths from cancer, also causes heart attacks, cardiovascular problems, chronic fatigue... and many more conditions that are harmful to the body.

• If you want to quit smoking, you can read our article: “You want to quit smoking? The solution could be in the money”

3. Practice physical exercise

Physical exercise is one of the healthiest habits that people can carry out. Our cardiovascular health improves, we burn excess calories and it also helps prevent many diseases, including cancer.

Performing 3 to 5 weekly sessions (30-60 minutes) a week is ideal to notice the benefits and prevent cancer.

• Related article: “The 10 psychological benefits of practicing physical exercise”

4. drink less alcohol

If tobacco is harmful to health and can cause cancer, so is alcohol when its consumption is not moderated. The liver and other parts of the body can feel the negative consequences of drinking this toxic substance. which can cause cancer of the liver, mouth, pharynx, larynx, esophagus, colon, and rectum.

Experts advise drinking a glass of wine or beer a day, but it is important to know that drinking alcohol during adolescence changes the brain.

• Related article: “The 8 signs of alcohol addiction”

5. Eat healthy

A healthy diet is a basic pillar of a healthy life, but it is also key in the prevention of cancer. Being well nourished maintains the proper functioning of the immune system.

Studies carried out on the positive effects of eating vegetables and fruits affirm that they are important in the fight against cancer, because they provide nutrients that help repair cells damaged. Therefore, it is necessary to consume at least five servings daily.

In addition, according to the American Institute for Cancer Research, we should avoid excessive consumption of meat red and processed foods (for example, hot dogs) should be eaten in a few occasions.

6. fight obesity

Obesity is a big problem in western societies, and the person who suffers from it not only suffers the aesthetic effects, but also serious health problems, for example, cardiovascular diseases and cancer. Obesity has many causes, of which 30% are of genetic origin and 70% of environmental origin.

Diet and a sedentary lifestyle contribute to the development of this phenomenon.

• If you want to go deeper into this topic, you can read our article: “Types of obesity: characteristics and risks”

7. Carry out continuous checks

There are people who never carry out check-ups to find out what the state of health is, especially if we have a history of cancer.r in the family. While some types of cancer are more difficult to detect, others can be diagnosed with tests. For example, women should start having mammograms from the age of 40, even if they think they may be at risk, they should talk to their GP without fear.

The procedure is quick, around 20 minutes. The Spanish Society of Senology and Breast Pathology (SESPM) advises that women should undergo their first check-up after the age of 25.

8. Protect yourself from carcinogenic substances

If your work includes being in contact with potentially carcinogenic substances, You must exercise extreme precautions and not unnecessarily expose yourself to this harmful environment. In addition, environments where tobacco smoke is frequent can increase the risk of cancer by 35%. Secondhand smoke is also dangerous.

9. Healthy life style

Sometimes cancer can't be avoided, but leading a healthy lifestyle, exercising physical, eating healthy, sleeping 8 hours a day... is undoubtedly the best way to avoid developing this disease.

• Related article: “Mindfulness: this is how it helps cancer patients”