Abstract: In recent decades, the word “cancer village” has been frequently seen in the media, and some people have summarized the top 10 “cancer villages” in China. 2015, the number of cancer deaths nationwide was 2,814,000 cases, 20% higher than the world average. There is a relationship between cancer species. In Europe and America, besides lung cancer, there are also thyroid cancer, bladder cancer and prostate cancer, which have a better prognosis for survival. In China, according to the incidence rate ranking, the top five for men are lung cancer, stomach cancer, liver cancer, esophageal cancer, and colorectal cancer. For women, breast cancer, lung cancer, colorectal cancer, stomach cancer and liver cancer have a very poor prognosis. Look at how Americans prevent and fight cancer The 2012 edition of the American Cancer Society’s “Nutrition and Exercise Guidelines for Cancer Prevention” is an important part of the U.S. measures to prevent and fight cancer, and plays a great role, and is also a rather valuable scientific information for us. Eating: Recipes for Cancer Prevention in the United States The occurrence of cancer is related to both general environmental pollution, dietary safety and genetics, as well as poor personal habits. Taking dietary safety as an example, animal experiments have confirmed that if aflatoxin is added to food, it can cause liver cancer in a healthy rat within a few months. Many people don’t care about food choices and food safety and hygiene, which sows a potential risk factor for cancer occurrence. The American Institute for Cancer Research has published new recipes to fight cancer – low fat, high fiber, and all natural. The study found that many cancers can be prevented as long as the diet is reasonable. 1. More vegetarians, less meat Just one kind of food alone cannot reduce the risk of cancer, but if they are reasonably combined, the effect will be very different. Vegetarian food should account for at least 2/3 of the meal, while animal protein should preferably be no more than 1/3. 2. 5 servings of fruits and vegetables per day Being overweight can increase the chance of developing many cancers such as colon cancer, esophageal cancer and kidney cancer. Fruits and vegetables can help maintain a healthy weight and help reduce the risk of cancer. Experts recommend eating at least 5 servings of fruits and vegetables every day. 3.Folic acid breakfast The American Cancer Society says the best way to supplement folic acid is not to take medicine, but to eat more fruits, vegetables and fortified cereals. Folic acid helps prevent colon, rectal and breast cancers. Cereals and whole grains in your daily breakfast are the best source of folic acid. Other foods rich in folic acid include: orange juice, lemons, strawberries, asparagus, eggs, chicken liver, beans, spinach, and lettuce. 4, eat less processed cooked food Once in a while eat a sandwich or hot dog, there is no harm to health. However, eating less processed meat such as salami and ham can help reduce the incidence of colorectal cancer and stomach cancer. In addition, the potential carcinogens in bacon and salted meat can also increase the risk of cancer. 5, tomatoes to prevent prostate cancer eating tomatoes can reduce the risk of many cancers, including prostate cancer, because the rich lycopene in tomatoes plays a key role. Studies also show that tomato juice, tomato paste and other tomato products also have the potential to fight cancer. 6.Drink green tea from time to time Make yourself a cup of tea at work every day. Drinking tea regularly will reduce the incidence of bladder cancer, stomach cancer and pancreatic cancer. Among them, green tea has strong anti-cancer effect, it can prevent colon cancer, liver cancer, breast cancer and prostate cancer. 7.Control the amount of alcohol consumption Oral cancer, throat cancer, esophageal cancer, liver cancer and breast cancer are all closely related to alcohol consumption. Alcohol consumption also increases the risk of colorectal cancer. The American Cancer Society says that even if men drink 2 glasses of alcohol a day and women drink 1 glass a day, it will still increase the incidence of cancer. Drinking plain water is best Drinking plain water helps increase urination than other beverages, which can better dilute potential carcinogens in the bladder. 9, cruciferous vegetables Cruciferous vegetables are the most classic anti-cancer vegetables, including broccoli, cauliflower, cabbage, collard greens and kale, which contain nutrients that can fight colon cancer, lung cancer, cervical cancer, etc. 10, frying, baking, roasting increase the risk of cancer Frying, baking or roasting at high temperatures can lead to the formation of certain chemicals in meat, increasing the risk of cancer. Steaming, boiling, stewing and other cooking methods are relatively safer. In addition, it is better to add some vegetables rich in nutrition and cancer prevention when stewing meat. Fresh strawberry and raspberry juice Strawberries and raspberries contain the phytonutrient ellagic acid, a powerful antioxidant that fights cancer in many ways, deactivating carcinogens and slowing down the growth of cancer cells. 12, eat less sugar Although sugar may not directly lead to cancer, but excessive calorie intake is one of the important causes of obesity. And obesity is a major cancer risk. Therefore, fruits rich in vitamins can be used as a substitute for sugar. Exercise: Remember “1357” The U.S. “Nutrition and Exercise Guidelines for Cancer Prevention” suggests that cancer patients should engage in regular exercise, at least 150 minutes of moderate intensity exercise per week and strength training twice a week. Exercise can reduce the risk of cancer, including breast, colorectal, prostate and ovarian cancers. Exercise has also been shown to improve quality of life and eliminate symptoms such as fatigue, psychological distress and depression. 1. Exercise follows the “1357” and the risk of cancer can be effectively reduced by adhering to 30 minutes or more of exercise every day. When making exercise plans for yourself and your family, you may want to follow “1357”: 1 it is best to exercise once a day; 3 continuous exercise for at least 30 minutes; 5 if you cannot guarantee daily exercise, strive to exercise 5 times a week; 7 the heart rate of exercise is approximately equal to 170 minus age. 2, the middle-aged and elderly recommended walking Exercise programs should be focused and adjusted according to different ages, different physical conditions, and the intensity of exercise should be appropriate. For the middle-aged and elderly, walking is recommended. Walk with your head up and chest out, and don’t leave your hands idle, you have to wave your arms up and down and use your fingers to grab your palms, which is good for local massage and makes your mood happier. Life: Stay away from smoking, alcohol and obesity. Alcohol and tobacco are the “pushers” that open the door to cancer, not to mention obesity, which is related to 17 kinds of cancer. 1. Stay away from smoking and alcohol People who smoke more than 20 cigarettes a day have several times higher risk of cancer than non-smokers, and women have greater risk of cancer than men. Don’t say: my second grandfather has smoked all his life and still lived to 80 years old, this is just an example, but also your self-congratulation. Smoking is not only related to lung cancer, it also makes people more likely to get stomach cancer, colorectal cancer, cervical cancer, breast cancer and other cancers, which are hard evidence. ① Smokers who quit at age 40 can increase their life expectancy by at least 9 years; at age 50, they can increase their life expectancy by at least 6 years; and at age 60, they can increase their life expectancy by 3 years. It’s never too late to quit smoking, but the sooner the better; ② Drinking in moderation, if you really like to drink, it is best for men not to drink more than 20 grams a day, women preferably less than 10 grams, and is not more than 15% alcohol content of low alcohol. 2, keep an eye on weight A fat not only pull down the face, but also become a stumbling block to health. British researchers found that obesity has significant correlation with 17 kinds of cancers such as uterine cancer, thyroid cancer, kidney cancer and gallbladder cancer after tracking 5.24 million people for 7.5 years. ① In the standard weight, men’s waist circumference should be controlled within 85 cm; women’s waist circumference should not exceed 80 cm; ② Weight loss is a long-lasting battle, you can’t just think of shortcuts, diet pills are highly discouraged; ③ In addition to eating less and moving more, reduce the intake of fat, sugar and salt, but also to avoid some unexpected fattening factors, such as room lighting is too bright will make you eat more, watching TV while eating is more likely to ④ master some eating skills can also reduce intake, such as chewing slowly to produce a sense of satiety, chew each mouthful of food 15 ~ 20 times, first drink soup and then eat vegetables, etc. 3.Get sun protection This is one way to reduce the risk of skin cancer. Staying in the shade is the wisest and most effective preventive measure. When you go out to be exposed to the sun, apply sunscreen, wear sun protective clothing and sunglasses. Screening: Take care of yourself regularly “I’m in good health, nothing wrong with the last check, no need to check regularly”, “I’ll check if the unit pays for it, forget if I have to pay for it myself”. To the car we do not forget to overhaul every year; to the house, live for five or six years also do not forget to paint, only for us this used for decades “human body machine”, many people too much trouble, afraid to spend money, do not pay attention to regular medical checkups. 1. 15 years in advance of medical checkup People who have a family history of tumor genetics, in addition to general medical checkup, must go to oncology hospitals or departments for cancer prevention medical checkup 15-20 years earlier than their immediate family members’ cancer age. For example, if your immediate family member detects cancer at the age of 55, then you should start cancer prevention physical examination at the age of 35~40. 2.Over 40 years old should pay the most attention People over 40 years old have significantly increased risk of cancer and need to pay more attention to regular cancer screening. 3.Cancer screening should be targeted People over 40 years old, those with smoking history, industrial and mining workers, and those with long-term exposure to radioactive substances belong to the high-risk group of lung cancer and should have lung cancer screening every six months to a year; after 50 years old, those with history of colorectal polyps, diarrhea and blood in stool should better have colonoscopy screening or CT examination; men should also increase prostate-specific antigen examination.