Medical Oncologist Associate Professor Nilay Şengül Samancı gave important information on the subject. Worried about cancer prevention? Take control by eating a healthy diet, exercising regularly, and having cancer screenings.
You've probably read conflicting articles about cancer prevention. Sometimes a specific cancer prevention recommendation suggested in one study is not recommended in another. Doç.Dr.Nilay Şengül Samancı” Studies on cancer prevention are still ongoing. However, your risk of developing cancer is affected by the lifestyle choices you make. Therefore, simple lifestyle changes can make a difference in preventing cancer. I advise you to consider the recommendations that I will give, ”said he.
1. DO NOT SMOKE
Smoking is responsible for 30% of cancer deaths and 87% of lung cancer cases. Cigaret; It has been associated with several types of cancer, including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been associated with cancer of the oral cavity and pancreas. Even if you don't smoke, exposure to secondhand smoke (passive smoking) can increase your risk of lung cancer. Not smoking – or deciding to stop using – is an important part of preventing cancer. If you need help quitting smoking, ask your doctor about smoking cessation products and other quit strategies.
2. MAKE A HEALTHY DIET
While making healthy choices at the grocery store and at mealtimes may not guarantee cancer prevention, they can reduce your risk. Consider these guidelines:
Eat lots of fruits and vegetables. Base your diet on fruits, vegetables, and other foods from plant sources such as whole grains and beans.
Maintain your ideal weight. Eat lighter and leaner by choosing foods with fewer calories, including refined sugars and fats from animal sources.
If you choose to drink alcohol, do so only in moderation. The risk of several types of cancer, including breast, colon, lung, kidney and liver cancer, increases with the amount of alcohol you drink and the length of time you drink regularly.
Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat may slightly increase the risk of certain types of cancer.
Additionally, women who eat a Mediterranean diet supplemented with extra virgin olive oil and mixed nuts may have a lower risk of breast cancer. The Mediterranean diet mostly focuses on plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. People who follow the Mediterranean diet prefer healthy fats such as fish instead of red meat and olive oil instead of butter.
3. MAINTAIN YOUR IDEAL WEIGHT AND BE PHYSICALLY ACTIVE
Maintaining your ideal weight can reduce the risk of several types of cancer, including breast, prostate, lung, colon and kidney cancer. Physical activity is also important. In addition to helping you control your weight, physical activity alone can reduce the risk of breast cancer and colon cancer.
Try to do at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity per week. You can also do a combination of moderate and vigorous activity. As an overall goal, add at least 30 minutes of physical activity to your daily routine, and if you can do more, do even better.
4. PROTECT FROM THE SUN
Skin cancer is one of the most common types of cancer and one of the most preventable. Try these tips:
Avoid the midday sun. Stay out of the sun between 10:00 and 16:00 when the sun's rays are strongest.
Stay in the shade. When you are outside, stay in the shade as much as possible. Sunglasses and a wide-brimmed hat also help.
Wear tight-fitting, loose-fitting clothing that covers as much of your skin as possible. Choose bright or dark colors that reflect more ultraviolet radiation than pastel or bleached cotton.
Don't miss your sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply sunscreen generously and reapply every two hours or more often if you're swimming or sweating.
Avoid tanning beds and sun lamps. These are just as harmful as natural sunlight.
5. GET VACCINE
Cancer prevention includes protection from certain viral infections. Talk to your doctor about vaccination against:
Hepatitis B: Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain adults at high risk – for example, adults who are sexually active but not in a mutually monogamous relationship, people who take intravenous drugs, men who have sex with men, healthcare workers, or public safety who may be exposed to infected blood or bodily fluids employees.
Human papillomavirus (HPV): HPV is a sexually transmitted virus that can cause squamous cell cancers of the head and neck, as well as cervical and other genital cancers. The HPV vaccine is recommended for boys and girls ages 11 and 12. The U.S. Food and Drug Administration recently approved the use of the Gardasil vaccine for men and women ages 9 to 45.
6. AVOID RISKY BEHAVIOR
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections and therefore increase cancer risk. For example:
Have safe sex. Limit the number of sexual partners and use condoms when having sex. The more sexual partners you have in your life, the more likely you are to get a sexually transmitted infection such as HIV or HPV. People with HIV or AIDS have a higher risk of cancer of the anus, liver, and lung. HPV is mostly associated with cervical cancer, but can also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
Sharing common needles with people who use intravenous drugs can lead to HIV as well as hepatitis B and hepatitis C – which can increase the risk of liver cancer. Seek professional help if you are concerned about drug use or addiction.
7. DON'T NEGLECT YOUR HEALTH CONTROLS
Regular self-exams and screenings for various types of cancer, such as skin, colon, cervix and breast cancer, ensure that cancer is diagnosed at an early stage when treatment is most likely to be successful. Ask your doctor about the best cancer screening program for you.
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