1, good habit of cancer prevention: fruit and vegetable rainbow 579
Xu Jiayun, a nutritionist of Taiwan Province Cancer Foundation, stressed that phytochemicals, the anticancer substances in fruits and vegetables, exist in colorful fruits and vegetables, so we should follow the dietary principle of "Fruit and Vegetable Rainbow 579" and eat enough fruits and vegetables, that is, 9 for men, 7 for women and 5 for children every day.
Modern office workers live a busy life, and many people often use quick and convenient comprehensive vitamins or nutrients instead of nutrient intake. However, there is not enough evidence that nutritional supplements (health food) can prevent cancer, and even some vitamins or nutritional supplements may interact with the efficacy of western medicine or be harmful to the health of certain ethnic groups. Therefore, it is recommended to eat natural fruits and vegetables with diversified colors.
2. Good habit of cancer prevention 2: Regular exercise (more than 0/50 minutes per week, more than 300 minutes for dieters)
According to the research of the National Institutes of Health, exercising for 15 minutes every day can prolong life span by 3 years and reduce the risk of cancer death by 10%. Regular exercise can not only control weight, but also be the key to maintain a healthy posture.
Exercise at least 30 minutes a day and more than 150 minutes a week is helpful to prevent colorectal cancer, breast cancer, endometrial cancer, pancreatic cancer and renal cancer.
3, a good habit of cancer prevention 3: weight control
Obesity is a warning sign of cancer. Studies have shown that if the weight exceeds 40% of the ideal personal weight, the risk of cancer will increase by 33% for men and 55% for women. To maintain weight, the body mass index (BMI) must be controlled between 65438 and 08.5 and 24, or the waist circumference of men should not exceed 90 cm and that of women should not exceed 80 cm.
4. Good anti-cancer habit 4: Stay away from tobacco and pay more attention to electronic tobacco.
Chewing betel nut will not only cause serious damage to teeth and periodontal tissue, but also cause cancer of mouth, pharynx, larynx and esophagus, so don't bury carcinogenic factors for small appetite.
According to this study, about 30% of cancer deaths are related to smoking, and it is not only smokers themselves who are at risk, but second-hand smoke is as harmful to health as related personnel. However, in recent years, the rise of e-cigarettes has become a global health loophole. Many people think that e-cigarettes will not produce tar and will not cause cancer. However, this statement has been broken.
Formaldehyde in electronic tobacco has been listed as a first-class carcinogen by the International Center for Research on Cancer (IARC), which may have carcinogenic risk. Even if you choose cigarette oil without nicotine, it will still affect your lung health and there is a risk of psychological addiction.
5, good habit of cancer prevention 5: regular screening
Faced with the rising number of cancer patients and the increase of medical expenses, regular screening is an effective tool for early detection of cancer and reduction of mortality. At present, * * * provides free screening for four common cancers (colorectal cancer, oral cancer, breast cancer and cervical cancer) in China.