WHEN it comes to cancer, the statistics are grim: half of us are predicted to develop the disease in our lifetime.
Additionally, a study published this week warned that rates of melanoma, the deadliest skin cancer, have reached a record high in the UK and are expected to reach 20,800 this year.
According to Cancer Research UK, 17,000 of these cases could be prevented, along with 38% of all cancer cases.
This means that the way we choose to live can impact our chances of developing the disease.
Haroon Hamid, a former NHS GP and co-founder and lead clinician at wellness and beauty clinic Haus of Skin, says the risk of a cancer diagnosis is a “combination of environmental factors, style life and genetics as well as a certain degree of luck, or lack of luck. chance”.
He told Sun on Sunday Health: “There are, however, things we can do to reduce the risk of cancer that we can all follow and respect.
“It is important to educate and inform on how to prevent and combat this disease. »
Are you worried about the symptoms you are experiencing?
Dr. Hamid cautions: “Don’t ignore symptoms: seek a consultation, discuss your concerns, and get the appropriate tests done.”
GO FISH
EVEN if it doesn’t appeal to everyone, fish remains an essential food.
The Mediterranean diet, with its emphasis on fish, has long been touted as the “best in the world,” reducing the risk of several diseases.
Dr Hamid says: “Many blue zones around the world – pockets of population with the highest proportion of centenarians – often follow a Mediterranean diet rich in fish and omega-3 rich foods.
“Regular fish, such as salmon, trout or cod, can be eaten several times a week.
“Oily fish like mackerel, sardines and tuna should be included in your diet at least once or twice a week due to their high content of omega-3 fatty acids, which has been linked to a reduced risk of cancer .”
Vegans and vegetarians can get omega-3 from nuts, pumpkin seeds and soy products.
SAFE SUN
EXPOSURE to UV rays is the leading cause of skin cancer, meaning most cases of melanoma in the UK are preventable.
Wear sunscreen throughout the year and reapply it several times throughout the day.
Dr Hamid says: “UV risks and damage can occur on cloudy days as the harmful rays penetrate through the clouds. »
Anyone can get skin cancer, but those who are pale, have light hair, freckles, or skin problems should be especially careful.
Use the ABCDE Checklist to watch for changes in moles that may become cancerous; (A) asymmetrical shape, (B) irregular or jagged borders, (C) color mixing, (D) diameter – normal moles tend to be less than 6mm wide, (E) evolving – a speck Does beauty product cause itching, bleeding or crusty?
FULL OF FIBER
Most of us don’t get the recommended 30g of fiber per day.
Dr Hamid says: “Diets high in fiber have been linked to a reduced risk of colorectal cancer.
“Replacing white grains with whole grains is a wise choice for cancer prevention and overall health. »
Other simple fiber boosters include adding chia seeds to your breakfast, snacking on popcorn and nuts, cooking with chickpeas, beans and lentils, and leaving the skin on on the potatoes.
ALCOHOL-FREE DAYS
QUITTING alcohol completely would be ideal for optimal health, but even reducing it is beneficial.
Alcohol is linked to seven types of cancer, including breast, mouth and bowel, according to CRUK.
Schedule alcohol-free days each week and agree on them with your partner or family so you’re all on the same page.
Over time, try increasing the number of alcohol-free days.
Dr Hamid explains: “When you’re out, opt for individual scoops or add ice to your drink to dilute it and make it last longer. »
The Drink Less, Reframe and NHS Drink Free Days apps can help you reduce your consumption.
MEAT 50/50
PROCESSED meats such as bacon, sausages and cured meats have been linked to an increased risk of certain cancers, particularly bowel cancers.
Dr Hamid says: “You can replace processed meats with leaner protein sources like poultry, tofu or legumes.
“Also, reducing red meat consumption, especially if it is high in saturated fat, can help.”
When making something with minced meat, you can swap half the meat for lentils, which you can buy pre-cooked in tins for less than £1. Or try chicken sausage over pork.
PRIORITIZE SLEEP
ALTHOUGH the evidence is not conclusive, some studies link poor sleep to cancer.
What is more obvious is that it could lead to several health problems, including obesity and type 2 diabetes, which are risk factors for cancer.
Dr. Hamid says, “Maintaining a consistent sleep schedule is crucial for overall health.
“Aim for seven to nine hours of quality sleep per night.
“Apps like Headspace or Calm offer relaxation techniques and guided meditations that can make it easier to sleep.”
He recommends aligning the times you go to bed and wake up with the natural body clock.
This means exposing yourself to daylight as soon as you wake up and reducing light exposure in the evening, to signal the brain that it’s time to relax.
NICE BAY
Ditch the cookies for a bowl of mixed berries the next time you’re craving a sweet snack.
Dr Hamid says: “Berries, such as blueberries, strawberries and raspberries, are particularly healthy due to their high levels of antioxidants and anti-inflammatory properties.
“However, aiming for a colorful plate is overall a great strategy.”
CRUK says that although fruit and vegetables have a slight protective effect against cancer, they still contribute to it, so it’s worth eating a minimum of five a day.
Some find frozen vegetables useful because they are not wasted but contain lots of nutrients.
STUB-LE
Smoking contributes greatly to cancer, especially of the mouth, throat, stomach, colon, rectum, liver, pancreas, lungs and several others.
In fact, CRUK claims that smoking is the leading cause of cancer in the UK.
If you smoke, quitting is one of the best things you can do to avoid illness.
However, Dr Hamid warns against vaping as an alternative: “It can be harmful and more addictive.
“Traditional smoking cessation services are still available and worth a try. »
The free NHS Quit Smoking app offers a 28-day program and there are free NHS-funded quit smoking services across the country, delivered by qualified counselors. Visit the NHS website for more details.
SAFE SEX
Older people need to look after their sexual health just as much as young people, as figures show that sexually transmitted infections are on the rise among the over-50s.
Certain strains of hepatitis B and C viruses increase the risk of specific cancers, as does human papillomavirus (which is not an STI, but is transmitted sexually).
This includes cervical, anal and liver cancers. Women are invited for a smear test every year to check for HPV.
Dr Hamid says: “It is important that sexually active people get tested for STIs regularly, ideally at least once a year or more.
“Always practice safe sex and use protection to reduce the risk of STIs and their potential long-term consequences, including cancer. »
News Source : www.thesun.co.uk
Gn Health
