Cancer is a disease in which some of the body’s abnormal or damaged cells grow uncontrollably and spread to other parts of the body. These cells may form tumors, which are lumps of cancerous tissue. On World Cancer Day, remember that you can help reduce your risk of cancer by making healthy choices like eating right, staying active and not smoking. Below are some factors that contribute to decrease or increase the risk of cancer:
Factors increasing the risk of cancer:
- Being overweight or obese
- Smoking
- Arsenic (a semimetal) in drinking water
- Meat (processed, smoked & red), foods preserved by salt or chemical conservatives, and foods containing high amount of starch and sugars
- Aflatoxins (toxins produced by fungi affecting cereals, spices, nuts…)
- Sun exposure without sunscreen
- Infections ( i.e. chronic hepatitis, lymphoma )
- Insomnia
Foods decreasing the risk of cancer:
- Non-starchy vegetables such as broccoli, cabbage, spinach, lettuce, cucumber, tomatoes, turnip, cauliflower
- Fruits
- Foods high in dietary fibers such as vegetables, seeds as well as wholegrain
- Super foods rich in antioxidants such as goji berries, wild blueberries, dark chocolate
- Diets high in calcium
- 6-8 hours of sleep at night
It is recommended to:
- Keep your weight under control
- Get good quality sleep
- Exercise for at least 30 minutes daily
- Limit high calorie foods and add fruits, vegetables and wholegrain to your diet
- Consult your physician about the recommended screening tests or preventive measures for malignancies
On this day, we are reminded of the importance of early detection, improved treatments, and continued research in the fight against cancer.
References
http://wcrf.org/int/link-between-lifestyle-cancer-risk
https://www.cancer.org/latest-news/world-cancer-day-2019.html
https://www.cancer.gov/about-cancer/understanding/what-is-cancer