10 ways to stay healthy & prevent cancerOctober 9, 2018
Cancer is the demon no one wants to shake hands with!!
In the recent years, we have witnessed the cancer rates proliferate across the world. Coming across someone who is suffering from cancer is not uncommon anymore.
As per the latest trends, it has been observed that in India, there are approximately 2.5 million people suffering from different forms of cancer and there are around 7 lakh new patients getting diagnosed with cancer each year.
It is important to understand what cancer does and what the habits are which strengthens the cancer cells in human body.
Cancer is caused by the process of carcinogenesis wherein the normal cells metamorphose into cancer cells disrupting the programmed functioning of the cell. Due to this, the cells divide in an uncontrolled manner which ultimately results in the formation of tumours.
Our Lifestyle that we follow these days is the biggest culprit in the whole situation. We hustle through the traffic, inhale more carbon dioxide than oxygen, ignore our bodies and top up all of these with smoking and intake of tobacco.
But with the right habits we can prevent cancer. Let’s explore 10 habits which we should follow to lead a healthy and disease free life.
#1 Health Check-up and Diagnosis
As josh Billings has rightly quoted – Health is like money, we never have a true idea of its value until we lose it.
First things first, It is recommended that one should have health check-ups at least twice a year. Regular health check-ups ensure that underlying health risks are identified on time and correct preventive measures can be taken.
Screening results of the check-up helps you track your health and can be used for setting and maintaining health goals
You are what you eat. If you have been ignoring your eating habits, it is time to adjust your focus. It has been found that 10% cancers are caused by poor diet intake. Ensure that you include fibre rich fruits and vegetables like Grapes, Onions, Tomatoes, Carrot, strawberries etc. in your daily diet. Along with fibre rich foods, incorporate citrus fruits, a cup of green tea and turmeric in your routine diet. It is equally important to stay away from deep fried snacks, food deficient in fibre and meat. Eating healthy food will not only help you prevent cancer but will also improve your gut health.
When you eat is equally important as what you eat. It is advised to eat in small portions in every 2-3 Hours instead of eating in large portions 3 times a day.
Treat your body like a temple. Exercising supports the production of endorphins, the feel-good hormone. You should incorporate a minimum of 30 minutes of physical activity in your daily routine. Try to use stairs instead of elevators, engage in a sport or dance your way to fitness. Exercise helps in reducing the risk of various health diseases like cancer, stroke, heart diseases, diabetes etc. Exercising also makes blood flow smooth which helps in transporting essential nutrients throughout the body and hence, ensuring that the bodily functions are being performed properly.
#4 Good night Sleep
Early to bed and early to rise, makes a man healthy, wealthy and wise. Good sleep is proven to reduce the risk of cancer, especially breast and colon cancer. Good night sleep increases the production of Melatonin hormone which is known to supress the growth of tumours. Sticking to the sleep schedule plays a vital role in maintaining the health of the body and mind. Make it a habit to hit the bed at a fixed time daily and try not to divert from the routine. The last meal of the day should be taken a minimum of 1 hour before your scheduled sleeping time. Not only this habit will induce good sleep but will also help in maintaining healthy weight.
#5 Stress Management
Taking stress can throw your routine off the track and create a havoc in your life. Learn to unwind and relax. Office work or personal tiff can wait but your health can’t. Every day, try relaxation techniques like listening to your favourite music, chant self-assuring mantras, practice yoga and meditation. Spending time with your family and friends is a known catalyst for managing stress. Managing your stress will eliminate any distracting factors, improve concentration power and overall functioning of the body.
#6 Stay away from smoking and tobacco
It kills. No one likes coughing their lungs out all the time. Smoking can make you look and feel ill. Intake of tobacco and smoking are known to be main causes of mouth cancer. Quitting smoking can be difficult but is not impossible. Quitting smoking will cleanse your body from inside resulting in better looking skin and good dental health. Keeping away from smoking and tobacco ensures lesser heart and cancer risks.
#7 Keep eyes on your body weight
Obesity or being overweight can put you at risk of cancer and heart diseases.
Regularly examining your BMI (Body mass index) will help you maintain a healthy body weight.
Including healthy food in your diet, exercising regularly and maintaining the stress can help you achieve and maintain your weight goals.
#8 Know your genes and surrounding
If you have a family history of cancer or are exposed to chemicals or smoke, you may be at a high risk of acquiring cancer. Timely diagnosis and maintaining a healthy lifestyle can keep the cancer and other chronic diseases at bay.
#9 Drink water
It is recommended to drink around 8-10 glasses of water each day. Drinking required amount of water will keep the body hydrated and flushes the toxins out of the body. Drinking water also boosts your immune system which will give your body the required strength to fight against the intruders interrupting the bodily functions.
#10 Protection from Sun
We all know Sun is the greatest source of Vitamin D and also UV rays. UV rays are extremely harmful for eyes and skin and a big contributor in skin cancer. Investing in a good sunscreen plays a vital role in prevention of cancer. Make sure you apply the sun screen with SPF greater than 30 and cover your exposed body parts with a cotton cloth (preferably light in colour) and eyes with a good quality sunglasses, whenever you step out in the sun.
We all know that a happy mind resides in a healthy body. Making small changes in our lifestyle can take us a long way. Let’s pledge to adopt a healthy lifestyle and make the world a healthier place.
About Author –
Himanshu is a full time blogger and currently he is working with CancerBro an online community of cancer fighters, survivors, and caregivers.