Lifestyle Changes to Reduce Your Risk of Cancer
This week (April 16-21) is National Cancer Awareness Week. In order to help you learn how to prevent the disease, Beijing United Family Hospital (BJU) Clinical Dietitian Jackie Gao explains what we can do in our day-to-day lives to reduce our risk.
A February 2017 report from the National Cancer Center revealed that a staggering 10,000 people are diagnosed with cancer each day in China alone. Lung cancer was the top culprit, with cancers of organs in the digestive system (liver, stomach, esophagus, and colorectal area) not far behind. Your risk of developing cancer gets higher as you age, and is increased in certain people with a genetic predisposition to the disease.
“The good news is that over 30% of cancers are preventable,” says Jackie Gao. These cancers are caused by having an unhealthy lifestyle and can be prevented by eliminating your exposure to the top avoidable risk factors, which include smoking, drinking alcohol, eating processed meats as well as preserved, very spicy, and high-calorie foods, insufficient intake of fruits and vegetables, insufficient exercise, and an inactive lifestyle.
In short, maintaining a healthy lifestyle can go a long way toward cancer prevention. “We can reduce our risk of developing the 30% of cancers that are preventable by maintaining a healthy weight, following a healthy diet, and by keeping physically active,” says Jackie.
This means cutting out cigarettes, alcohol, and processed and preserved foods; eating plenty of fruits, veggies, and whole foods; having frequent and small meals throughout the day; and exercising at a moderate intensity for at least 150 minutes a week. At each meal, Jackie recommends filling half of your plate with veggies, a quarter with a healthy source of protein, and a quarter with some cereals.
Jackie Gao is a Chinese-born, Australian-trained dietitian and nutritionist. To make an appointment with her, please call our service center at 4008-919191.
Interested in breast cancer prevention? Read our breast cancer prevention guide here.
Want to read more diet tips from Jackie? Here you go.
Need more reasons to eat well and exercise more? Here's why it's good for your colon and why it's good for your teeth.