1. Exercise constantly
There are research reports that exercise helps reduce the incidence of cancer and heart disease. Obesity, stress is a risk factor for cancer. Appropriate exercise can help relieve stress and reduce the accumulation of calories (fat) in the body.
Exercise regularly At least 3 times a week for 30 minutes each and is continuous.
- Proper weight control according to body mass index
- Body Mass Index [BMI] = Weight (kg)
- (Body Mass Index) Height (meters) 2
- Body weight fits BMI 18.5 – 25
- Excessive weight BMI 25 – 30
- Obesity BMI more than 30
2. No Stress
Stress causes the body to reduce immunity and promote cancer.Brightening the mind helps to relieve stress and promote both physical and mental immunity. Resulting in an immunity to cancer as well.A healthy body must come from a strong mind.
Clear mind can be done in many ways with all forms of recreational activities. Religious merit making, field trips, including exercise.Travel in the middle and adhere to the sufficiency economy principles.
3. Eat more fruits and vegetables
In fruits and vegetables. In addition to having anticancer agents, including antioxidants (Antioxidant), such as vitamin A, C, beta carotene, lycopene, isoflavones. Also known as Dietary Cancer Chemo Preventive Agents and also have fiber. That acts like Brushing to stimulate the intestinal wall to create more mucus. It helps to increase immunity to the colon epithelium and reduce the incidence of cancer. Fruit and vegetable research has found anticancer and anti-cancer processes to various molecules such as ginger, green tea, red grapes, honey, garlic, tomatoes, carrots, cabbage and broccoli etc.
Eat half the amount of vegetables and fruits in each meal, or about 500 grams / day (half vegetables, other half).
4. Variety of food
More than 1 in 3 deaths from cancer relate to food risk factors. Especially the consumption of foods that are high in energy and high in fat.
Salty fermented foods and dried meat containing nitrate. Potassium Nitrate And nitrite substances Can be changed into nitrosamines Which is a carcinogen. Aflatoxin from foods that contain fungi such as roasted peanuts, dried peppers can cause liver cancer. Grilled, grilled, smoked meats are carcinogenic.
Eat food in 5 groups, not monotonous and new, fresh, clean, free from mold. Reduce high fat foods, charred grilled foods Red meat And fermented foods. Avoid foods that contain nitrate and nitrosamines.
5. Regular physical examination
Physical examination Show that you are at risk for any type of cancer to be properly monitored. If found to be cancerous and can be detected at an early stage, it can be treated. Because the cancer has not advanced yet, but if many years have passed for one time. The cancer may have advanced Which may be difficult to treat or incurable. Cancer prevention is not 100% effective, so early detection of cancer is important.
Regularly check for abnormalities in the body. According to the 7 dangerous signs of cancer. 35 years old and older, should check annually for cancer risk factors.
1. Do not smoke
Smoking causes many types of cancer, such as lung cancer, laryngeal cancer. Esophageal cancer, kidney cancer and cervical cancer It also causes other diseases such as heart disease, emphysema.
Cigarette smoke contains more than 4,000 tar oils and chemicals, of which more than 60 are carcinogenic.
80% of lung cancer is caused by smoking Currently there are more than 10,000 new lung cancer patients per year. If not smoking, can reduce the number of lung cancer patients by about 8,000 per year.
For those who smoke dimmer If stopping smoking, can prevent lung cancer by 60 – 70%..
No smoking in all forms . Avoid inhaling cigarette smoke from others.
2. No sex
Women who have had sex at a young age and have sex with many men. Found that there is a risk of cervical cancer Especially there is a risk of HPV (Human Papilloma Virus), which is a major cause of cervical cancer.
Don’t change your sexual partner often.
Having sex at the appropriate age (20 years)
If unavoidable, use a condom.
3. Not intoxicated with alcohol
People who drink alcohol are at risk of many cancers, such as liver cancer, breast cancer, esophageal cancer.
Drink more than 60 grams of ethyl alcohol per day (3 glasses) increase the risk of cancer is 9 times that of those who do not drink. But if drinking more than 60 grams of ethyl alcohol And is a person who smokes more than 20 cigarettes per day will increase the risk of cancer by 50 times.
Do not drink alcohol but if cannot be avoided Men shouldn’t drink more than 2 glasses per day. Women shouldn’t drink more than 1 cup per day.
Beer contains 7% alcohol = 288 ml. Should not be drunk more than 1 small bottle. Wine contains 13% alcohol = 153 ml. Do not drink more than 1 glass.Alcohol is 37.5% = 53 ml. Should not drink more than 1 glass.
4. Do not expose to sunny
Sunlight has ultraviolet (UV) radiation that is a risk factor for skin cancer.
There are 3 types of UV, UVA UVB UVC, but UVB is the radiation that has the most cancer. UV causes wrinkles Skin changes Aside from cancer Also causes cataracts as well. Sun exposure in small amounts is essential for the production of vitamin D, but exposure to the sun is dangerous.
Avoid sunlight during high ultraviolet periods.Use sunscreen with an SPF (Sun Protection Factor) greater than or equal to 15 or more.Should use habitual sun protection equipment and clothes such as long-sleeved shirts, hats, umbrellas.Check your skin regularly.
5. Do not eat raw freshwater fish
Eating freshwater fish with larvae of the period of liver fluke in fish that have scales in the carp family to consume raw or cooked raw as raw fish larvae will grow into an adult. Live in the liver, bile duct Cause irritation to the wall of the bile duct and bile duct blockage. There is chronic inflammation, dead liver meat, causing bile duct cancer in the liver and more common in the northeast. Freshwater fish that have scales in the Cyprinidae family, including Cyprin carp, Siwoi fish, White fish, White-scale fish, Mae Sarang fish, etc.
Avoid eating freshwater fish with scales raw carp fish.