World Cancer Day 2015

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In 2012, there are 14.1 million new cancer cases that occurred globally and they are increasing from time to time. Based on data provided by the Ministry of Health (MoH) of Malaysia in 2013, cancer is one of the top 5 causes of death and in 2014; cancer overtook the heart disease as the no. 1 killer in Malaysia. However, did you know that by modifying your lifestyle, you could reduce the risk of cancer up to 40%?

Make some changes in your life, because nothing is beyond us! We truly believe that by making a tweak to our daily lives, we are able to reduce risk of cancer:

1)EAT MORE SERVINGS OF FRUIT & VEGETABLE

Based on a study reported by University of College London in 2014, by consuming 7 or more portions of fruits and vegetables, our body is more likely to reduce specific risks of death by cancer by 25% compared to 1 or less than 1 portion.

  • Increase consumption of antioxidant rich fruit & vegetables especially Vitamin C, E and carotenoid.
  • Reduce consumption of red meat & processed meat.
  • Limit consumption of refined desserts especially cakes or pastries
  • Reduce consumption of junk food & fast food

2)STOP SMOKING AND LIMIT YOUR ALCOHOL

Smoking is the most preventable cause for cancer globally. By giving up smoking, 13 types of cancers including larynx (voice box), oesophagus, mouth and pharynx (throat), bladder, pancreas, kidney, liver, stomach, bowel and more could be prevented. For alcohol consumption, women are recommended to consume no more than 1 glass a day while men should limit to 2 glasses per day.

3) BE PHYSICALLY ACTIVE

No matter how busy you are, always remember to spare some time for physical activity and maintain a healthy weight. Each healthy individual is recommended by World Health Organization (WHO) to perform at least 150 minutes of moderate-intensity physical activity or at least 75 minutes vigorous-intensity physical activity in a week.

 4) SCREENING

Be proactive! Get screening or cancer-related check-ups including health counseling from time to time. Nevertheless, always be aware if there are any abnormal changes in your body and seek for consultation from health care professional as soon as possible.

 

 

Whatever your starting point, it is always worth eating more fruit and vegetables. In our study even those eating one to three portions had a significantly lower risk than those eating less than one. “Dr Oyinlola Oyebode, University College London .

 

JUICE ON !

 

Reference:

 

世界癌症日

2012年,全球共有14.1百万个癌症新案例而且正持续地增加。根据2013年马来西亚卫生部的报告显示,癌症是其中一个死亡率的主因。而这丑陋的真相是,癌症为2014年我国的头号杀手。尽管如此,您可知道近40%的癌症是可以通过改变生活方式而预防的吗?

改变您的生活习惯,我们相信可以您可以降低癌症的风险:

1)多吃蔬果

根据2014年伦敦大学学院的报道,相比于摄取1 份或以下的蔬果,如果我们吃7份或以上的蔬果, 可减低癌症死亡风险至25%。多吃富含抗氧化的蔬果,包括维生素C和 E 及类胡罗卜素。

  • 少吃加工肉类。
  • 少吃零食及精制甜品尤其是蛋糕和快餐。
  • 2)停止抽烟及减少酒精

吸烟是公认最可预防癌症的因素,通过戒烟,您能够降低13种癌症,包括喉,食道癌,口腔癌和咽(喉咙),膀胱,胰腺,肾,肝,胃和肠等。减少饮用酒精。建议女性每日饮用不超过1杯,男性则不超过每日2杯。

3)多运动

不管你有多忙,请记得腾出时间运动及保持健康的体重。世界卫生组织(WHO)建议每人在一个星期内应至少做150分钟中等强度的体力活动或至少75分钟的剧烈强度的体力活动。

4)健康检查

要积极主动!获取筛检或癌症相关的检查,包括健康咨询。然而, 如果身体上有任何异常变化,请尽快向医疗专业人士寻求咨询。

 

”无论您在哪一个起点, 多吃蔬果是利多于弊的。我们的研究显示相较于那些摄取少过一份蔬果的人,摄取一至三份蔬果的人有显著降低疾病的风险。”Dr Oyinlola Oyebode, University College London .