Most cancerous tissue does not grow overnight for no reason. Cancer formation is to a high degree predictable and is the end result of a decades-long process of health deterioration, but by introducing a few small, simple changes in your daily life, you can reduce your risk of developing cancer to an amazing degree. Here are 31 great tips. Eat with care 1. Have a little pickle. A Finnish study suggests that the fermentation process experienced during the pickling of kimchi produces several cancer-fighting ingredients, including ITC (isothiocyanate), indole, and lycopene sulfide. But don’t forget to rinse them well before eating your kimchi to minimize your intake of ingredients like sodium sulfate. 2, As you know, eat lots of cauliflower (called cauliflower in some places) and broccoli, but don’t microwave them. Cauliflower is a super cancer-fighting food, and you should eat them regularly. But be careful: a Spanish study showed that cauliflower loses 97% of its cancer-fighting components when microwaved. So you can steam cauliflower, eat cauliflower raw, or use it to make soups and salads, but don’t microwave it. 3. Eat fresh vegetables, fish and meat. Studies have shown that cured and smoked foods contain a variety of potential carcinogens. 4, stop consuming high-fat animal protein. A Yale University survey found that women who consumed the most animal fat had a 70 percent increased risk of developing non-Hodgkin’s lipoma. And those women who consumed the most saturated animal fat had a 90% increased risk. Therefore, switch to low-fat or fat-free dairy products, replace beef or pork with chicken, duck and fish, and replace butter with olive oil. 5, a healthy recipe: in two teaspoons of olive oil to sauté two cloves of garlic minced garlic, and then pour a chopped tomato. Cook and serve as a sauce over whole wheat pasta. We have already mentioned the benefits of garlic. The lycopene in tomatoes can help prevent colon, prostate, and bladder cancer, olive oil helps your body absorb lycopene, and fiber-rich pasta reduces your risk of colon cancer. And this recipe tastes delicious! Use your family’s side dishes 6. Put some garlic on whatever you eat. Garlic contains sulfur, which boost the body’s immune system’s natural cancer-fighting abilities and have the ability to reduce the rate of tumor growth. Studies have shown that garlic can make the risk of stomach cancer 12 times lower! 7, eat more onions. Recipes rich in onion-based foods will cut the risk of prostate cancer in half. But the best way to prepare them is to eat them raw or slightly cooked. So try scallions, sweet onions, shallots and leeks, which taste less punchy. Eat fruits with a purpose 8. Eat lots of roasted Brazilian fruits. They provide an abundance of selenium, a micronutrient that extinguishes established cancer cells and helps cells repair their DNA. A Harvard study of more than 1,000 prostate cancer patients found that those with the highest levels of selenium in their blood were 48 percent less likely to develop advanced cancer over the next 13 years than those with low selenium levels. A five-year study by Cornell University and the University of Arizona showed that a daily intake of 200 milligrams of selenium – the equivalent of two shelled Brazilian berries – resulted in a 63 percent reduction in prostate cancer, a 58 percent reduction in rectal cancer, and a 58 percent reduction in malignant lung tumors. 58 percent, malignant lung tumors 46 percent, and all fatal cancers 39 percent. 9, every week to buy a cantaloupe, cut up in the refrigerator, eat a few slices a day. Cantaloupe is rich in carotene, a substance that can substantially reduce the risk of lung cancer. 10, cut a kiwi fruit in half and eat the pulp with a spoon. Kiwi fruit is a little grenade you can throw at cancerous lesions, it is rich in vitamin C, vitamin E, lutein and copper. You can also apply kiwi pulp to meat as a tenderizer. 11: Get your significant other to feed you grapes. They are rich in resveratrol, the cancer-fighting substance found in wine, but do not contain the alcohol component of wine, which increases a woman’s risk of breast cancer. In addition, this intimate act of gender interaction will boost your immune system. 12, squeeze a glass of lemon or orange juice. Australian academics have found that a daily intake of citrus fruits can halve the risk of oral, throat and stomach cancers. Antioxidant energy 13, In your breakfast cereal, add half a cup of blueberries. Blueberries are the most powerful food in terms of antioxidants. Antioxidants scavenge the body of unstable free radicals that damage cells and cause a host of diseases, including cancer. 14: Start adding lilies to your recipes. Lily is rich in silymarin, an antioxidant that may help prevent skin cancer. 15: Brush on a thick sauce when grilling meat. Grilling meat produces many cancer-causing chemicals, but scholars at the American Institute for Cancer Research have found that if you brush on a thick marinade when grilling meat so that the meat and the flames don’t come into direct contact, you can reduce the amount of cancer-causing substances produced. Another option is to pre-roast your meat in the oven before transferring it to the grill. Develop Some Good Habits 16, Every time you come back from a trip to the restroom, don’t forget to drink a glass of water. The results of a major study published in the New England Journal of Medicine in 1996 showed that people who drank six 240-milliliter glasses of water a day cut their risk of bladder cancer in half. Another study found that for women, drinking plenty of water reduced the risk of cancer by 45%. 17. Get into the habit of drinking tea. In Asia, the therapeutic effects of green tea have been proven for thousands of years, and in the West, new research suggests that tea can fight many types of cancer and heart disease. Some scientists believe that an ingredient in green tea called EGCG may be the most powerful anti-cancer ingredient found in the world. 18, drink a cup of beer. Beer fights Helicobacter pylori, which causes stomach ulcers and is likely linked to stomach cancer. But don’t overdo it. Drinking more than a glass or two a day can increase your risk of mouth, throat, esophageal, liver and breast cancer. Get some nutrients 19. Eat some salmon. Australian academics have found that people who ate fish four or more times a week were 1/3 less likely to develop blood cancers. other studies have found that eating fat-rich fish (salmon, mackerel, tuna, halibut, sardines as well as prawns and scallops) can make women less likely to develop endometrial cancer. Ah, those magic omega-3 (fish oil active ingredient) ah! 20. Take a multivitamin capsule every morning. Many studies have shown that consuming ideal levels of vitamins and minerals improves your immune system function and protects against various cancers. 21, take calcium supplements and vitamin D at the same time. A Dartmouth Medical School study concluded that such supplements reduce the likelihood of colon polyps (which can lead to the potential for colon cancer) to increase in size. 22, Let the sun hit your skin for 15 minutes a day. You’ve heard of sunshine vitamins and vitamin D, right? The truth is, we’re so afraid of the harmful effects of sunlight that we rigorously apply sunscreen to our skin, resulting in many of us not getting enough of this valuable nutrient. Researchers have found that not getting enough vitamin D can increase your risk of many types of cancer, including breast, colon, prostate, ovarian and stomach cancer, as well as osteoporosis, diabetes, multiple sclerosis and high blood pressure. The best source of Vitamin D? UVB radiation exposure from natural and artificial sunlight. About 15 minutes a day is enough, but of course, avoid overexposure to the sun to avoid skin cancer. You can also choose to take a dual supplement that contains both calcium and Vitamin D. Some things to know 23: When you go to the beach, apply 45 milliliters of sunscreen over your entire body. This is the amount of sunscreen your dermatologist has calculated you need to use for your entire body skin area to protect you from the UV rays that cause skin cancer. And it also has to be repeated every two hours. 24. Be faithful to your sexual partners and use a condom every time you have sex. The more sexual partners a woman has, the higher her risk of developing a sexually transmitted disease, HPV, and the more likely she is to develop cervical cancer. Of course, if she’s faithful, but her husband is having an affair, her risk increases. 25, It’s better to get one of those spray tans than to go to the beach and get a tan or a UV light tan. Nowadays almost most salons have this kind of service provided, this kind will not increase your risk of skin cancer. 26. Don’t buy clothes that need dry cleaning. Many dry cleaners still use a chemical called perchloroethylene, which can cause kidney and liver damage as well as cancer when inhaled repeatedly. You can reduce your exposure to this chemical if you buy clothes that don’t need to be dry-cleaned, or if you hand-wash them yourself. If you have to dry clean your clothes, take them out of the plastic bag and air them out in another room before wearing them. Beware of those harmful chemicals 27. Buy organic foods. They are grown without added pesticides and hormones. And both of these can lead to cell damage and gradually oriented to cancer. 28, Plant some dandelions Dandelions are natural insect repellents. Using commercial pesticides in your garden increases your risk of cancer because most pesticides contain 2,4-D (which causes non-Hodgkin’s lymphoma) as well as MCPP (which causes soft-tissue cancer). In addition, pesticides used only on lawns don’t have to go through the same rigorous testing as those used on food. And, as an article published in Environment magazine in 2004 pointed out, the safety of multiple lawn care pesticides used together has not been confirmed by any federal studies. But that’s how they’re sold. 29: Stop eating French fries and potato chips. Eat mashed potatoes and crispy crackers instead. When foods are baked and fried, they produce a cancer-causing chemical called acrylamide. Not surprisingly, the foods that contain the most acrylamide are also the ones that are the worst for you, such as French fries, potato chips and baked desserts. Dr. Michael Jacobson, executive director of the Center for Science in the Public Interest, estimates that acrylamide causes 1,000-25,000 cases of cancer each year. His organization has requested that the Food and Drug Administration set a limit on the amount of acrylamide that foods are allowed to contain. The FDA is hearing the request. Get more exercise 30, 30-minute walks every day after dinner According to a study from the Fred Hutchinson Cancer Research Center in Seattle, this is what you need to do to fight breast cancer. Proper exercise lowers estrogen levels, which can lead to breast cancer. 170 overweight, 50-75 year old “couch potato” women who exercised three hours a week for three months saw their estrogen levels drop dramatically. A year later, women who had lost at least 2% of their body weight experienced an even greater drop in estrogen levels. Another study showed that four hours of walking or hiking per week cut the risk of pancreatic cancer in half. Such benefits stem from the improved insulin metabolism that comes with exercise. 31: Call your bowling buddy for a game. A study at the State University of New York at Stony Brook found that men who are more stressed and less likely to have satisfying interactions with friends and family have higher levels of PSA (prostate-specific antigen) in their blood vessels, and are therefore more likely to get prostate cancer.