Cancer does not occur overnight and is slowly becoming a “life killer” hidden around us all. According to the Global Cancer Report 2014 published by the World Health Organization, in 2012, there were 3.07 million new cancer patients and about 2.2 million deaths in China; the new cases and mortality rates of liver cancer, esophageal cancer, stomach cancer and lung cancer were also much higher than the world average; in the 2013 Asia Pacific Cancer Conference, some experts also stated that the number of new cancer patients in China accounted for more than 20% of the world’s annual cancer cases, while our population The momentum of the high incidence of cancer has not been reversed. …… How to stop the “clutches” of cancer from reaching you? According to an article in Taiwan’s Health magazine, the World Cancer Research Fund and the American Institute for Cancer Research have updated their cancer prevention guidelines with the themes of “Refuse Obesity” and “Choose the Right Food”. -Food, Nutrition, Physical Activity and Cancer Prevention”, which provides more practical and authoritative recommendations for cancer prevention. Strategy 1: Refuse to be obese. Obesity is not only a “trigger” for cardiovascular diseases, but also a direct cause of “cancer”. The World Cancer Research Foundation (WCRF) has published a conclusion after years of research: 33% of cancers occur in obese people; among them, obese women have a higher risk of malignant tumors than obese men. Professor Chen Junshi of the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention said, “Every 1 inch increase in waist circumference increases the risk of cancer by more than 8 times.” According to the World Cancer Research Fund, obesity can induce cancer mainly because obese people have too much fat, which stimulates the level of hormones in the body, and this is the key to induce many kinds of cancer. The tumors that favor “obese people” are: esophageal cancer, pancreatic cancer, colorectal cancer, uterine cancer, kidney cancer and breast cancer. In addition, small intestine cancer, gallbladder cancer, laryngeal cancer, bladder cancer, cervical cancer, ovarian cancer, etc. also have some relationship with obesity. It is worth reminding that childhood obesity can also lay hidden dangers in the future. British research shows that compared to normal weight children, fat children will have a higher chance of developing pancreatic cancer, bladder cancer and lung cancer in the future. But obese people should not be nervous about this, from now on to take action, it is not too late. Refuse to be sedentary. In the face of people’s sedentary habits, Chi-Ming Lai, the executive director of Taiwan Cancer Foundation, suggests that one should exercise properly. The intensity of moderate exercise is equivalent to brisk walking. In addition to having at least 30 minutes of moderate exercise every day, longer and more intense activities, such as running and tennis, are more beneficial to health. It is best to achieve one hour of moderate exercise per day, or 30 minutes of intense exercise, and if the intensity of doing housework and leisure activities is sufficient, it can also be included. Refuse high-calorie food. A survey shows that 20% of obese people can lose more than 10% of their body weight and keep it for 1 year simply by controlling their diet. Cui Wei, deputy director of the Department of Endocrinology at the First Affiliated Hospital of Xi’an Jiaotong University School of Medicine, said that weight loss should be reasonably controlled by eating less or no high-calorie food; limiting alcohol, especially less white wine; and having three meals regularly to avoid starving and overeating. It should be noted that control diet does not mean dieting, long-term dieting alone will lead to internal environmental disorders, causing digestive system, endocrine system diseases. Refuse to gobble. “Only by eating slowly can you feel the hunger fading and the gradual filling of your stomach, and then put down your chopsticks at the right time to ensure a state of seven percent fullness.” Fan Zhihong, an associate professor at the School of Food Science and Nutrition Engineering at China Agricultural University, said that if you gobble up food when you see it, you are often prone to overeating and gaining weight. Japanese research shows that always eating too much will reduce the ability to inhibit the activity of cellular cancer factors and increase the risk of cancer. Strategy 2: Choose the right food. There are three “mouths” in the word “cancer”, which shows how close the relationship between diet and cancer is. The World Cancer Research Foundation has clearly pointed out that 1/3 of the annual cancer deaths are related to poor dietary habits. According to Zhao Lin, a nutrition expert from the PLA General Hospital, cancers most affected by dietary factors include two types: one is cancer of the digestive system, including esophageal cancer, stomach cancer and intestinal cancer; the other is cancer related to hormone levels, including breast cancer, endometrial cancer, ovarian cancer and prostate cancer. “Keeping your mouth shut can reduce the risk of cancer by 40 percent.” Zhao Lin said. ”More plants, less animals.” Lai said that several studies have confirmed that about 30 percent of male tumors and 60 percent of female tumors are closely related to nutritional factors, and that eating a lot of vegetables and fruits can significantly reduce the risk of cancer. However, he stressed that he is not advocating “vegetarianism”, but recommends eating at least 5 servings (1 serving of about 80 grams) of different fruits and vegetables every day, and should choose more dark-colored fruits and vegetables. More white meat and less red meat. The National Academy of Sciences reported that of all the dietary components, fat is most closely related to cancer, especially breast cancer and colorectal cancer. Food containing large amounts of animal fat is relatively high in energy, and the weekly intake of red meat such as pork, beef and lamb should be less than 500 grams per person, which can be replaced by white meat such as chicken and fish. In addition, Taiwan’s “Health” magazine also recommends some tips for eating less fat, such as replacing some meat with beans or soy products; not eating or eating less meat skin and fatty meat, etc. Eat more cancer-fighting foods. “There are more than 100 common cancer-fighting foods, divided into four main categories, and eating more of them appropriately can be the icing on the cake.” Ma Guangsheng, deputy director of the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention, told reporters. 1. fresh fruits and vegetables. The antioxidants, carotenoids, vitamin C, flavonoids and other active ingredients contained in them have anti-cancer effects. Asparagus, cabbage, tomatoes, sweet potatoes, konjac, kiwi, broccoli, radish and carrots are all good anti-cancer foods. 2. Soy products. Tofu and soy milk are rich in soy isoflavones, and regular consumption of soy products can reduce the risk of breast cancer, colon cancer and prostate cancer. 3. Mushrooms. About 96% of mushrooms have anti-cancer effects, so you can eat more mushrooms, shiitake mushrooms, enoki mushrooms, fungus, etc. 4. Green tea. Green tea is rich in tea polyphenols, which can combine with carcinogens and inhibit the growth of cancer cells. Make it a habit to drink 2~3 cups of green tea every day to prevent stomach, liver and lung cancers. In addition, foods high in oil, salt and sugar are also foods that cancer cells like. Several studies have found that frequent consumption of these foods increases the risk of prostate cancer, pancreatic cancer, stomach cancer and other cancers. Therefore, meals should be as light as possible, with less fried and salty foods and sweet drinks. Early to bed, early to rise + seven minutes full + reasonable exercise = health