10 simple things to help prevent 13 types of cancer.

Avoiding excessive vitamin intake, exercising daily, and cutting down on cured meats can effectively help prevent cancer.

85% of common cancers are preventable by adopting a healthy lifestyle. Starmine News reveals 10 simple things you can do to reduce your risk of 13 types of cancer.

Maintain a healthy weight.

Being overweight increases the risk of various cancers such as colon, breast, liver, and prostate cancer. Research in the UK shows that approximately 24,000 cases of cancer each year in the country could be prevented if people maintained a healthy weight.

Body fat also stimulates inflammatory responses, which can contribute to the development of some cancers. Maintaining a healthy weight can also help reduce the risk of heart disease and type 2 diabetes. To maintain a healthy weight, it's necessary to cut down on fats and sugary foods, balance portion sizes, and try to exercise more.

Increase activity

Regular physical activity helps boost healthy hormones, which are good for the heart and lungs, and reduce the risk of many types of cancer. Just 10 minutes of exercise a day also helps strengthen the immune system and improve digestion.

Eat plenty of green foods.

A plant-based diet, which includes plenty of vegetables, fruits, beans, and whole grains, reduces the risk of cancer. (Image: Starmine News)

A plant-based diet, rich in vegetables, fruits, beans, and whole grains, reduces the risk of oral, throat, esophageal, stomach, and lung cancers. These foods also contain phytochemicals that protect cells in the body from damage leading to cancer. Furthermore, green vegetables and fruits are low in calories, helping maintain a healthy weight. Fiber found in whole grains, bread, and pasta also reduces the risk of bowel cancer.

Limit your alcohol consumption.

Alcohol is linked to cancers of the mouth, throat, esophagus, liver, bowel, and breast. Leading experts recommend avoiding alcohol as much as possible to help prevent cancer. Men should not drink more than two alcoholic drinks and women should not drink more than one alcoholic drink per day.

Alcohol is particularly harmful when combined with medication. While there is evidence suggesting that consuming two glasses of alcohol per day reduces the risk of developing kidney cancer, it increases the risk of other cancers and is therefore not recommended.

Reduce salt intake.

Salt can enhance the flavor of meals, but it also increases the risk of high blood pressure and stomach cancer. Scientists believe that salt is linked to cancer because it damages the lining of the stomach. To reduce salt intake, limit its consumption and use alternative seasonings such as herbs, garlic, and lemon. Use fresh meat for cooking instead of salty processed meats like bacon, cured meat, and some sausages.

Limit sausages and bacon.

The salt and other compounds in red meat can damage the intestinal lining, increasing the risk of bowel cancer. People who eat a lot of red meat also tend to eat less plant-based foods.

The World Cancer Research Fund recommends that people limit their consumption of red meat such as beef, pork, and lamb. These are rich sources of nutrients like protein, iron, and zinc, so consuming about 500g per week can help balance the diet.

You should eat as little ham, bacon, and sausage as possible because these foods, when dried and salted, often contain preservatives that can cause cancer. Meat can be replaced with legumes, such as green beans or lentils.

Reduce consumption of high-energy foods.

Eating a lot of high-energy foods like french fries, fast food, sugary drinks, energy drinks, etc., increases the risk of being overweight or obese, which can lead to cancer.

Natural fruit juices also contain a lot of sugar, so it's best not to drink more than one glass a day, experts advise. It's better to replace them with unsweetened tea or coffee.

Eating a lot of high-energy foods like french fries, fast food, sugary drinks, and energy drinks increases the risk of being overweight or obese, which can lead to cancer. (Image: Starmine News)

Avoid overusing vitamins.

Taking high doses of vitamin and mineral supplements can be harmful to health. Experts recommend that a healthy diet is the best way to supplement vitamins instead of overusing supplements. Supplementation should only be considered in necessary cases such as women trying to conceive, pregnant women, breastfeeding mothers, infants, the elderly, and the sick.

Breastfeeding

Breastfeeding helps mothers balance their weight quickly and reduces the risk of breast cancer. It lowers the levels of certain cancer-related hormones in the mother's body. Additionally, exclusive breastfeeding for the first six months is recommended to ensure the baby receives the best nutrients. Breastfed babies have a stronger immune system, reduced risk of diarrhea, constipation, infections, and are less likely to become overweight or obese later in life compared to babies fed formula.

Do not smoke.

Quitting smoking is the most important thing a person can do to minimize their risk of cancer. One in two smokers will die from a smoking-related disease. It causes about 90% of lung cancers and cancers in many other parts of the body, including the mouth, lips, throat, larynx, esophagus, bladder, kidneys, liver, stomach, pancreas, and more.

According to VnExpress