Tuesday, June 4, 2013

Health Tips to avoid Cancer

Adopt healthy eating habits can avoid about a cancer case on three.

You always think that to prevent a serious illness like cancer it is necessary to undergo many expensive tests. In fact it is not exactly so: early detection exams on which there is now agreement to all industry experts are few and relatively simple. This is the Pap test for cervical cancer prevention, research, faecal occult blood for early diagnosis of colon cancer and mammograms, which detect breast cancers at an early stage. Others are being studied, and it is hoped that in the future may increase the chances of timely intervention.

Was calculated, however, that if all adopt a correct lifestyle we could avoid about a cancer case on three. Prevention, therefore, is in the hands of everyone.

If you're determined to do your best to stay healthy, here is what are the fields on which you can intervene.
  • The Decalogue of health
  • Habits on luxuries
  • How to keep the good intentions

The Decalogue of health

The Global Fund for breast cancer research (World Cancer Research Fund) concluded in 2007 a cyclopean work of review of all scientific studies on the relationship between nutrition and cancer who have collaborated over 150 researchers, epidemiologists and biologists from the most prestigious research centers in the world.He was born on the Decalogue which follows, which is regularly updated (more information is available on the website www.dietandcancerreport.org):
  • Staying lean for life. To know if your weight is in an acceptable range is useful to calculate the body mass index (BMI = weight in kilograms divided by height in meters squared high: for example, a person weighing 70 kg and 1.74 has a high BMI = 70/(1.74 1.74 x) = 23.1.), which should remain down the range considered normal (between 18.5 and 24.9 according to the World Health Organization).
  • Be physically active every day. It is simply a physical commitment of a brisk walk for at least half an hour per day; as you feel in better shape, though, will help prolong exercise up to an hour or practicing a sport or a more challenging job. The use of the car for everyday use and the time spent watching television are the main factors that encourage sedentary lifestyle in urban populations.
  • Limit your consumption of high-calorie foods and avoid the consumption of sugary drinks. Are generally calorie dense foods refined industrially precooked and ready, which contain high amounts of sugar and fat, such as the foods commonly served in fast food. Note the difference between "keep" and "avoid". If occasionally you can eat a very fat or sugary food, but never on a daily basis, the use of sugary and carbonated drinks is to be avoided, because they provide abundant calories without increasing the feeling of satiety.
  • Base their predominantly feed on vegetable-sourced foods, not fine grain industrial and legumes in every meal and a wide variety of non-starchy vegetables and fruit. Adding vegetables and fruit are recommended at least five servings per day (about 600 g); Note among the vegetables should not be counted the potatoes.
  • Limit your consumption of red meat and avoid the consumption of preserved meat. Red meats include lamb, pork and veal, including calf. Are not recommended, but for those accustomed to eat it is recommended not to exceed 500 grams per week. Note the difference between the term "limiting" (for red meat) and "avoid" (for meat preserved, including any form of canned meat, salami, ham, sausage), for which it cannot be said that there is a threshold below which there is probably no risk.
  • Limit your consumption of alcoholic beverages. Are not recommended, but for those who consume it is recommended to be limited to an amount equal to one glass of wine (120 ml) per day for women and two for men, only during mealtimes. The amount of alcohol contained in a glass of wine is about equal to that contained in a can of beer and a shot of a distillate or a liqueur.
  • Limit consumption of salt (no more than 5 g per day) and of food preserved in salt. Avoid foods contaminated by molds (notably cereals and legumes). Then ensure the good state of preservation of cereals and pulses that you buy, and do not store in hot and humid environments.
  • Breastfeed babies breastfed for at least six months.
  • Within the limits of the few available studies on the prevention of recurrences, recommendations for dietary cancer prevention also apply to those who are already sick.

Habits on luxuries

The first enemy to be fought in this area is undoubtedly smoking. Everyone knows now the cigarette damage: lung cancer is a disease almost non-existent if no one smoked. Quit smoking — or at least reduce the number of daily cigarettes waiting to have gained a firm decision sufficiently to allow the cessation of smoking-is the first major step toward longevity. In addition to lung cancer, it also reduces the incidence of cancer of the mouth, bladder (the latter is exposed to toxic substances eliminated through the urine) and stomach, but also many respiratory diseases, asthma and primarily focused on old age.

The use of drugs or illegal substances in the sport is definitely harmful habit, which interferes with the body's equilibrium but also, for example in respect of certain anabolic substances, with the levels of hormones in the blood. Hormonal changes can facilitate the development of cancers.

The suntan: exposure to sunlight without adequate protections is the best way to put at risk the health of your skin and promote aging. The biggest problem, though, is to induce the appearance of melanomas, cancers of the skin. Are children who must be protected more: the risk of melanoma, in fact, grows with the number of sunburns in childhood. A Tan, then, is not small: for them maximum protection is required and for as long as exposure to the Sun. It is also better to give priority to the wee hours of the morning and the last of the afternoon to bring children on the beach, when the rays are less direct.

Sex: many cancers have an infectious origin. Viruses and bacteria can cause forms of chronic inflammation that, over time, cause cell changes which in turn predispose to the formation of tumors. Some of these infectious forms are transmitted through unprotected sex, such as human papilloma virus or HPV, which is the main causal factor of carcinoma of the cervix, as well as hepatitis C virus, which can induce the appearance of liver carcinomas, and HIV, the AIDS virus, who also owned oncogene, which facilitates the development of certain cancers such as Kaposi's sarcoma. The Council, therefore, is to be informed about modes of transmission and protection.

How to move almost without thinking

  • Take the stairs instead of taking the elevator
  • Choose to walk or ride a bike instead of taking your car
  • Out for a walk during your lunch break
  • If you work in a large Office, navigate to talk to co-workers instead of sending them an email
  • Go dancing with your partner
  • Scheduled holidays involving walking and movement rather than sedentary vacation
  • Use a room bike while watching TV

How to keep the good intentions

Nothing is more complicated than changing their habits. Well I know the doctors who continue to suggest to their patients how to change lifestyle without being heard. Yet a good practical advice as a medicine, if not more: prevents disease rather than treat it.

Some suggestions for staying tight in their decisions:

  • Inquire well on reasons why you need to change an aspect of their behavior: gather material and read it carefully, discuss it with your doctor. The more you are convinced of being in the right, more easily accept the sacrifices and the discomfort
  • Ask for help from your doctor that, in some cases, as in smoke-cessation or diet, can provide practical aid and Pharmacoepidemiology
  • Ask her family to share the change, for example in the field of nutrition. It's hard to eat healthy if the rest of the family is full of sweets and fried foods
  • Determine with your family doctor a number of meetings to evaluate the progress made
  • Always act gradually: who has never moved a finger can not from one day to the next sport for several hours a week. Better establish a program with a growing commitment over time
  • Get a free gift when you reach a goal: for example, buying something with money saved not buying more cigarettes (surprise, after a few months, find that you have a nice nest egg!) or when you have lost the extra pounds.


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