Cancer prevention: 7 tips to reduce your risk
Concerned about cancer prevention? Take charge by making small changes in your daily life, from eating a healthy diet to scheduling regular cancer screenings.
By Mayo Clinic staff
You've probably heard conflicting reports about cancer prevention. Sometimes the specific cancer-prevention tip recommended in one study or news report is advised against in another. If you're
concerned about cancer prevention, take comfort in the fact that small changes in your daily life can make a big difference. Consider seven real-life cancer prevention tips.
1. Don't use tobacco
Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, bladder, cervix and kidney — and chewing
tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke may increase your risk of lung cancer.
Avoiding tobacco — or deciding to stop using it — is one of the most important health decisions you can make. It's also an important part of cancer prevention. If you need help quitting tobacco, ask
your doctor about stop-smoking products and other strategies for quitting.
2. Eat a healthy diet
Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, it may help reduce your risk. Consider these guidelines:
Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.Limit fat. Eat lighter and leaner by choosing fewer
high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and may increase the risk of overweight or obesity — which can, in turn, increase cancer risk.If
you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you
drink and the length of time you've been drinking regularly. 3. Maintain a healthy weight and include physical activity in your daily routine
Maintaining a healthy weight may lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney. Physical activity counts, too. In addition to helping you
control your weight, physical activity on its own may lower the risk of breast cancer and colon cancer.
As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better. Try a fitness class, rediscover a favorite sport or meet a friend for
daily brisk walks.
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Cancer prevention: 7 tips to reduce your risk
4. Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:
Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a
broad-rimmed hat help, too.Cover exposed areas. Wear tightly woven, loosefitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet
radiation than pastels or bleached cotton.Don't skimp on sunscreen. Use generous amounts of sunscreen when you're outdoors, and reapply often.Avoid tanning beds and sunlamps. These are just as
damaging as natural sunlight.5. Get immunized
Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against:
Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is routinely given to infants. It's also recommended for certain high-risk adults — such as adults
who are sexually active but not in a mutually monogamous relationship, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.Human
papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical cancer. The HPV vaccine is available to both men and women age 26 or younger who didn't have the vaccine as an
adolescent. 6. Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, may increase the risk of cancer. For example:
Practice safe sex. Limit your number of sexual partners, and use a condom when you do have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually
transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, cervix, lung and immune system. HPV is most often associated with cervical cancer,
but it may also increase the risk of cancer of the anus, penis, throat, vulva and vagina.Don't share needles. Sharing needles with an infected drug user can lead to HIV, as well as hepatitis B and
hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug abuse or addiction, seek professional help.7. Take early detection seriously
Regular self-exams and professional screening for various types of cancers — such as cancer of the skin, colon, prostate, cervix and breast — can increase your chances of discovering cancer early,
when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you
واليكم الترجمة
الوقاية من السرطان : 7 نصائح للحد من المخاطر الخاصة بك
قلقة بشأن الوقاية من السرطان؟ تحمل المسؤولية عن طريق إجراء تغييرات صغيرة في الحياة اليومية ، من اتباع نظام غذائي صحي لفحوص سرطان جدولة منتظمة.
موظفو مايو كلينك
ربما كنت قد سمعت تقارير متضاربة حول الوقاية من السرطان. أحيانا ينصح للوقاية من سرطان محددة غيض الموصى بها في دراسة واحدة أو ضد تقرير إخباري في بلد آخر. إذا كنت قلقا بشأن الوقاية من السرطان ، وأخذ
الراحة في حقيقة ان تغييرات صغيرة في الحياة اليومية يمكن أن تحدث فرقا كبيرا. النظر في الوقاية من السرطان seven الحياة الحقيقية النصائح.
1. لا تستخدم التبغ
استخدام أي نوع من أنواع التبغ يضعك على مسار تصادمي مع مرض السرطان. وقد تم ربط التدخين على أنواع مختلفة من السرطان -- بما في ذلك سرطان الرئة ، وعنق الرحم والمثانة والكلى -- وارتبط مضغ التبغ لسرطان
تجويف الفم والبنكرياس. قد حتى لو لم تكن تريد استخدام التبغ ، والتعرض للدخان السلبي يزيد من خطر الاصابة بسرطان الرئة.
تجنب التبغ -- أو اتخاذ قرار التوقف عن استخدام ذلك -- هو واحد من أهم القرارات الصحية التي يمكن أن تقدمها. كما انها تشكل جزءا هاما من الوقاية من السرطان. إذا كنت بحاجة إلى مساعدة التبغ الإقلاع عن
التدخين ، اطلب من طبيبك حول وقف التدخين المنتجات وغيرها من الاستراتيجيات عن الإقلاع عن التدخين.
2. اتباع نظام غذائي صحي
على الرغم من اتخاذ اختيارات صحية في محل بقالة ، وعند تناول الطعام لا يمكن أن يضمن الوقاية من السرطان ، قد يساعد على تقليل المخاطر الخاصة بك. النظر في هذه المبادئ التوجيهية :
أكل الكثير من الفواكه والخضروات. قاعدة نظامك الغذائي على الخضروات والفواكه وغيرها من الأطعمة من المصادر النباتية -- مثل الحبوب الكاملة والدهون beans.Limit. أخف وزنا وأصغر حجما أكل عن طريق اختيار عدد
أقل من الأطعمة الغنية بالدهون ، ولا سيما من مصادر حيوانية. الوجبات الغنية بالدهون تميل الى أن تكون أعلى في السعرات الحرارية ويمكن أن تزيد من خطر زيادة الوزن او السمنة -- والتي يمكن ، بدورها ، تزيد
risk.If السرطان اخترت شرب الكحول ، وتفعل ذلك إلا في الاعتدال. خطر الاصابة بأنواع مختلفة من السرطان -- بما في ذلك سرطان الثدي والقولون والكلى والرئة والكبد -- تزداد مع كمية من الكحول تشرب وطول الوقت
كنت قد تم الشرب بانتظام. 3. الحفاظ على وزن صحي وممارسة النشاط البدني في روتينك اليومي
قد الحفاظ على وزن صحي خفض خطر الاصابة بأنواع مختل
