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.
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 !
- UCL study finds new evidence linking fruit and vegetable consumption with lower mortality. Available at: http://www.ucl.ac.uk/news/news-articles/0414/010413-fruit-veg-consumption-death-risk.
- Smoking and cancer : Cancer Research UK. 2015. Smoking and cancer : Cancer Research UK. Available at: http://www.cancerresearchuk.org/cancer-info/healthyliving/smoking-and-cancer/smoking-and-cancer
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。
”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 .