LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

Large c check According to Cancer Research UK, an astounding 17,000 of those cases—or 38% of all cancer cases—are avoidable.

It implies that our lifestyle choices have an effect on our likelihood of contracting the illness.

The likelihood of receiving a cancer diagnosis is a “combination of environmental, lifestyle, and genetic factors as well as a degree of luck, or lack of luck,” according to Haroon Hamid, co-founder and head clinician at Haus of Skin, a wellness and aesthetics clinic, and a former NHS general practitioner.

LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

Large c check “There are, however, things we can do to reduce the chances of cancer which we can all follow and abide by,” he says to Sun on Sunday Health.

“It’s critical to raise awareness and provide information about prevention and defense strategies.”

Are you worried about any symptoms you’re having?

“Don’t ignore symptoms—seek a consultation, discuss concerns, and have appropriate testing,” advises Dr. Hamid.

According to Dr. Hamid, a lot of the world’s “Blue Zones,” or regions where the percentage of centenarians is highest, are Mediterranean diets heavy in fish and other foods strong in omega-3 fatty acids.

You can eat regular fish, like salmon, trout, or cod, a few times a week.

“At least once or twice a week, incorporate fatty fish such as mackerel, sardines, and tuna into your diet as their elevated omega-3 fatty acid content has been linked to a decreased risk of cancer.”

Omega-3 can be obtained by vegetarians and vegans via soy-based products, walnuts, and pumpkin seeds.

LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

SUN CERTAINLY

Large c check Since skin cancer is mostly caused by exposure to UV radiation, the majority of melanoma cases in the UK are avoidable.

All year long, wear sunscreen and reapply it several times during the day.

According to Dr. Hamid, “cloudy days can cause UV risk and damage as harmful rays will penetrate through clouds.”

Although everyone can get skin cancer, anyone with fair hair, freckles, pale skin, or medical skin conditions should exercise special caution.

To keep an eye on changes in moles that could develop into cancer, use the ABCDE checklist; (A) uneven or jagged borders; (B) asymmetrical shape; (C) a combination of colors; and (D) diameter—typical moles are typically less than 6 mm wide. (E) changing: Is a mole getting crusty, itchy, or bleeding?

OVERFLOWING WITH FIBRE

The majority of us don’t consume the daily recommended 30g of fiber.

Diets high in fibre have been associated with a lower incidence of colorectal cancer, according to Dr. Hamid.

Large c check “It’s a wise decision to switch from white to whole grains for overall health and cancer prevention.”

Other easy ways to increase your intake of fiber include cooking with chickpeas, beans, and lentils; eating popcorn and almonds as a snack; and leaving the skin on potatoes.

Days Free of Booze

For best health, it would be best to completely give up alcohol, although even a small amount of it is good.

According to CRUK, alcohol is connected to seven different types of cancer, including oral, intestinal, and breast cancer.

Include alcohol-free days in your weekly schedule, and decide on them with your family or partner so that everyone is in agreement.

Try to increase the amount of days you go without alcohol over time.

“If you’re out, stick to single measures or dilute your drink with ice to prolong its shelf life,” advises Dr. Hamid.

You can reduce by using the applications NHS Drink Free Days, Reframe, and Drink Less.

LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

Equal parts meat

Large c check Processed meats, including sausage, bacon, and deli meats, have been associated with a higher risk of several malignancies, especially gastrointestinal cancers.

You can replace processed meats with leaner protein sources like tofu, poultry, or beans, according to Dr. Hamid.

“Reducing red meat intake can also be beneficial, particularly if it contains a lot of saturated fats.”

If you’re making something using mince, you could replace half of the meat with pre-cooked lentils (you can get them in tins for less than £1). Instead, try pork with chicken sausages.

Make sleep your top priority.

EVEN THOUGH the data is inconclusive, some research connect cancer and inadequate sleep.

What is more obvious is that it may result in a number of diseases, such as type 2 diabetes and obesity, which are risk factors for cancer.

LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

Large c check According to Dr. Hamid, keeping a regular sleep schedule is essential for general health.

Try to get between seven and nine hours of good sleep every night.

“Apps like Headspace or Calm offer guided meditations and relaxation techniques that may help with sleep.”

He advises coordinating your bedtime and wake-up times with your body’s natural rhythm.

This indicates to the brain that it’s time for a nap by exposing oneself to light as soon as you wake up and limiting light exposure in the evening.

BERRY COOL

The next time you want a sweet snack, DITCH the biscuits and grab a bowl of mixed berries instead.

Dr. Hamid states that berries—especially blueberries, strawberries, and raspberries—are especially beneficial because of their high antioxidant and anti-inflammatory content.

“But all things considered, going for a colorful plate is a great strategy.”

According to CRUK, fruits and vegetables do contribute to cancer prevention even though their little preventive effect is negligible, hence consuming at least five servings each day is recommended.

Some people think frozen veggies are beneficial since they are full of nutrients and don’t go to waste.

LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

BURN IT OUT

Large c check Smoking causes cancer in many different parts of the body, including the mouth, throat, stomach, colon, rectum, liver, pancreas, and lung.

Indeed, according to CRUK, smoking is the leading cause of cancer in the United Kingdom.

One of the best things you can do to help prevent the disease if you smoke is to give it up.

Dr. Hamid cautions against vaping as a substitute, stating that it can be more addictive and hazardous.

“It’s still possible to quit smoking with traditional services; give them a try.”

There are free NHS-funded Stop Smoking Services across the nation that are staffed by qualified advisors, and there is a 28-day program available on the NHS Quit Smoking app. For further information, go to the NHS website.

SAFE INTERACTIONS

OLDER Statistics indicate that the number of sexually transmitted infections among adults over 50 is on the rise, thus adults need to take care of their sexual health just as much as children do.

LARGE C CHECK Have safe sex, eat more fiber, and follow these seven other lifestyle tips to lower your risk of developing cancer.

Large c check Specific strains of the hepatitis B and C viruses, as well as the human papillomavirus (a sexually transmitted virus that is not a STI), can raise the risk of some malignancies.

Liver, anal, and cervical malignancies are among them. Every year, women are invited to a smear test to screen for HPV.

Sexually active people should obtain regular STI testing, ideally at least once a year or more, according to Dr. Hamid.

Large c check “Use protection and safe sexual practices to lower your risk of contracting STIs and other potential long-term effects, such as cancer.”

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