Cancer is one of the leading causes of death in the U.S. and throughout the world. According to the American Cancer Society, the number of new cancer deaths in 2016 will be 595,690.
Despite how devastating this may seem, the truth is that third of all cancer cases can be avoided with simple, yet important lifestyle changes. Today we present to you 13 simple lifestyle habits that will help you avoid this terrible disease.
1. Stop Consuming Sugary Beverages
Besides being the culprit behind obesity and diabetes, sugary drinks as well cause certain types of cancer, such as endometrial cancer. They raise the risk of cancer by up to 87 percent, mainly since they cause weight gain.
2. Be More Physically Active
It’s simple – stand more and sit less. If you spend most of your day sitting in front of the TV, or computer, you increase your risk of endometrial and colon cancer by up to 54 percent. Although it’s better to change this unhealthy habit if you must sit, make sure you get up and walk around or do some stretch every hour to reduce your risk of cancer.
3. Maintain a Healthy Weight
Being obese is both, unattractive and dangerous to your health. 20-25 Body Mass Index is the one considered as healthy.
4. Follow a Healthy Diet
Consuming more fruits and vegetables lowers the risk of colon cancer. Moreover, whole grains products contain fiber which helps prevent cancer.
5. Avoid Red Meat
Although tasty, red meat increases your risk of cancer. It’s best to consume lean meats and marinate the meat you plan to grill it.
6. Avoid Alcohol
Excessive consumption of alcohol can cause mouth and throat cancer. Although it’s best you stop drinking it completely, it’s enough if you just reduce it to lower your chances of developing these cancer types.
7. Lower the Sodium Intake
Some of the staple foods, like bread meat, and spreads, contain a high amount of salt which increases the chances of cancer. Also, there are many food products that hide the salt content, so be careful.
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8. Breastfeeding
Breastfeeding is beneficial for both, babies and mothers. Women who breastfeed their babies lower their risk of cancer.
9. Avoid Supplements
It’s always better if you eat foods instead of taking supplements. However, in case you think you do need supplements, consult with your doctor.
10. Vitamin D
To reduce the chances of developing cancer, you need to take your daily dose of this vitamin. To get the recommended daily dose of vitamin D, it’s enough to just go out and stand in the sun for 15 minutes.
11. Stop Smoking
Tobacco is a well-known cancer risk factor. That’s why quitting smoking is highly recommended!
12. Avoid Light Exposure at Night
Sleeping in a dark bedroom with no exposure to light can reduce your risk of ovarian and breast cancer. So, the next time you go to bed, make sure you turn off your TV and any other device that produces light.
13. Vaccinations
There are certain vaccines that help prevent cancer, by preventing infections that lead to cancer. One such vaccine that against HPV, but for more information consult your doctor.
It’s important you realize that cancer doesn’t appear overnight. It is a result of an ongoing unhealthy lifestyle and poor diet. Therefore, stay active, eat healthy foods, and do the rest of the things we mentioned in the list.
Via Healthline