Cancer, also known as malignancy, is a non-contagious systemic chronic disease. It occurs as a long-term, gradual process, from normal cells to the formation of tumor cells, which usually takes a decade or more. This year, three major departments of the American Cancer Society, the World Cancer Research Fund, and the American Institute for Cancer Research have jointly recommended eight recommendations for cancer prevention. Although the cause of cancer is not clear at present, we can start by adjusting our lifestyle to make the incidence of cancer lower. 1. Maintain normal weight Whether body weight is normal can be determined by body mass index (BMI), which is the value obtained by dividing weight (kg) by the square of height (m). The normal weight of adults refers to the body mass index between 18.5 and 23.9. Overweight and obesity are one of the main reasons for the increased prevalence of certain tumors. Excess body fat triggers insulin resistance, and elevated levels of insulin and growth factors promote the development of cancer. Obesity can also promote estrogen production, which in turn can lead to the development of many cancers. In addition, fat can secrete cytokines that promote inflammation. Therefore, BMI should not be too high and must be controlled within a reasonable range. Studies have found that maintaining a normal weight in adults can prevent certain specific types of cancers. For every 5 kg increase in body weight in adult women, the risk of postmenopausal breast cancer increases by 11%, the risk of endometrial cancer increases by 39%, and the risk of ovarian cancer increases by 13%; for every 5 kg increase in body weight in men, the risk of colon cancer increases by 9%, and the risk of kidney cancer is 1.42 times higher than that of normal weight adult men. A healthy diet (more vegetables and fruits, less meat and less alcoholic beverages) can significantly reduce the risk of breast cancer in women with a BMI of less than 25 by 20% and a BMI of 25-29.9 by 30%. However, it is important to note that a healthy diet does not reduce the risk of breast cancer in obese women. Maintaining a normal weight requires not only a balanced diet, but also a moderate amount of exercise. If you have a healthy mind and a regular lifestyle, your weight will not fluctuate drastically. 2. Exercise for at least 30 minutes a day Correct and appropriate amount of exercise not only improves immunity, but also prolongs the survival of patients. Several observational studies have found that physical exercise can reduce the risk of breast cancer, colorectal cancer and endometrial cancer, and active exercise can reduce the mortality rate of breast cancer and colorectal cancer among survivors. Therefore, it is even more important for cancer patients to actively adopt these recommendations after receiving treatment. The choice of exercise form also varies from person to person. Young people who are in good physical condition can choose competitive anaerobic exercises such as badminton and table tennis. Older people still recommend aerobic exercises such as slow walking, jogging and swimming. The time and intensity of exercise should be determined according to each person’s physique. The human body participates in the movement of a total of more than 400 muscles, to make these muscles are contracted and stretched, the daily exercise time should be at least 30 minutes or more. Time is too short, it will not achieve the purpose of removing the body fat accumulation. 3, drink less sugary drinks sugary drinks including soda, juice, etc., which contain high sugar, after drinking, sugar will be converted to fat in the body. And most sugary drinks contain additives, which are not beneficial to the body. It is recommended that daily drinking or plain water is the best, not only to quench thirst and health. Avoid high-calorie foods, including fried and baked foods, such as instant noodles, hamburgers, fried chicken nuggets, French fries, shrimp chips, ice cream, instant coffee, etc.. These foods are high in fat, especially cakes contain trans fatty acids, which take a week to metabolize out in the body, and a large intake of trans fatty acids is also a test of the body’s metabolism. 4. Eat more fruits and vegetables, beans, etc. Dietary habits can also affect the occurrence of cancer. A recent study containing nearly 1 million people also found that eating more fruits and vegetables can reduce the mortality rate of people. A follow-up survey also found that people who consume more portions of vegetables will live longer. Marco Faraesca of the Sackler Institute at the University of London found that people who eat more vegetables live longer. Dr. Falasca’s research found that eating more beans, nuts and grains can help prevent cancer because a natural compound that inhibits tumor growth is found in these foods. Researchers found in experiments that this compound can deal with tumors in rats and can enhance the effectiveness of drugs used to treat ovarian and lung cancers. 5. Avoid processed meat products Red meat mainly refers to beef, pork and lamb. In terms of carcinogenesis, red meat is not as serious as we think. On a daily basis, we can still consume it in moderation. It is processed meat products rather than red meat that should be brought to our attention. The most important thing to be aware of is processed meat products such as ham sausage and bacon. There are some cooked foods to maintain the color of meat, adding nitrite, although within the scope of food safety, but nitrite itself is a carcinogenic substance. One study found that eating an additional 50 grams of processed meat products per day increases the risk of cancer by 11%. Therefore, it is recommended to choose fresh meat for consumption. Alcohol has been classified as a human carcinogen by the World Cancer Research Fund, and the extent to which alcoholic beverages cause various cancers depends on the amount consumed. Heavy alcohol consumption is strongly associated with the development of 10 types of cancer: oral cancer, esophageal cancer, breast cancer, laryngeal cancer, colorectal cancer, liver cancer, stomach cancer, gallbladder cancer, pancreatic cancer, and lung cancer. Light alcohol consumption may lead to oral cancer, esophageal cancer, and laryngeal cancer. But the incidence of cardiovascular disease is higher in people who do not drink a drop of alcohol. On a daily basis, we need to balance the amount of alcohol we drink. Men should consume no more than 20-30 grams of alcohol per day and women no more than 10-15 grams. For pregnant women and children, no matter what type of wine or alcoholic beverages, should not be consumed. 7, do not take supplements indiscriminately Vitamin tablets or folic acid for people who are deficient should have been consumed, for example, early pregnancy is the need to supplement folic acid, but also need to be implemented under medical advice. The reality is that many people have no major health problems, but insist on buying and consuming, at this point, it can be harmful. Folic acid can increase the risk of cancer, especially prostate cancer and rectal cancer. beta-carotene can increase the risk of lung cancer and stomach cancer. In fact, folic acid and vitamins are already contained in fresh vegetables and fruits. We can get them from nature without consuming the finished products made artificially. 8, adhere to a low-salt diet Low-salt diet means less than 6 grams of salt a day. However, most people still prefer preserved foods, sodium-containing seasonings, processed meats, etc. This high-salt lifestyle may not only lead to high blood pressure, osteoporosis, gastritis and stomach cancer, but also lead to diabetes, asthma and so on. A healthy low-salt diet is reflected in eating fewer preserved foods, buying low-sodium salt, staying away from processed meats, and sometimes even limiting the use of condiments.