Darrick Robles Cancer is the second leading cause of death worldwide. In Germany there are currently 4 million people living with cancer. The German Cancer Research Center has determined that at least 37% of cases can be avoided through a healthy lifestyle.
Pay attention to risk factors
The exact causes of cancer are being researched worldwide. Many possible risk factors are already known – these include genetic factors (inherited predisposition to cancer) and environmental influences (eg air pollution). Many people get cancer without being able to prevent it. However, experts agree that around a third of all illnesses are related to an unhealthy lifestyle.
Known risk factors include:
- smoking and passive smoking
- overweight
- Unhealthy diet (not enough fruits and vegetables, red meat, fast food)
- lack of exercise
- alcohol consumption
- UV radiation
- Infectious diseases (hepatitis B, HPV)
Each and every individual can do a lot to prevent cancer. Anyone who takes the following rules to heart can significantly reduce the risk of contracting the disease.
Rule 1: Find and maintain a healthy body weight
The link between cancer and obesity is well researched. The number of people who are overweight has tripled since 1975. Studies show that high body weight and/or high body fat levels can cause various types of cancer, including colon, kidney, esophageal, gallbladder and pancreatic cancer. Overweight women are more likely to get breast, endometrial, and ovarian cancer.
What you can do: A healthy body weight is a BMI (Body Mass Index) between 18.5 and 24.9. Find your comfort weight and keep it. Instead of short-term diets, focus on healthy lifestyle habits: With a balanced diet and sufficient exercise , you can maintain a healthy weight in the long term.
Rule 2: Eat well and healthily
Everything you eat has a direct effect on your body. Some foods contain compounds that stimulate the growth of cancer cells. For example, it has been proven that red and processed meat increases the risk of colon cancer. Other substances in food can demonstrably slow down growth – these include fiber, for example.
What you can do: Eat fiber-rich whole grain products and legumes regularly. Include plenty of fruit and vegetables in your diet. Avoid too much sugar, high-fat food, fast food, avoid processed and red meat (beef, pork, lamb). Cook fresh meals from regional and seasonal ingredients for you and your loved ones more often .
Rule 3: Drink as little alcohol as possible
Too much alcohol can make you sick. It is considered to be one of the causes of many types of cancer such as mouth, throat, larynx and liver cancer. According to cancer research, it doesn’t matter whether you drink beer, wine or hard alcohol – even small amounts of alcohol can increase the risk of developing the disease.
Here’s what you can do: Question your alcohol consumption. You can find out if you’re drinking too much here . The less you drink, the better it is for your health. By not drinking alcohol, you not only reduce the risk of cancer, but also of many other diseases.
Rule 4: Quit smoking
That cigarettes are harmful is nothing new. About 90% of all lung cancer cases are caused by smoking. People who suffer from throat or larynx cancer are also often smokers. Even passive smoking increases the risk of developing these types of cancer.
What you can do: become a non-smoker – that’s easier said than done, but it’s worth the effort. Many smokers need several attempts before they succeed. The most important thing is to keep at it. Here you will find an overview of the most promising methods .
Rule 5: Remember sun protection
Sunbathing is good. Sunburn hurts. And it damages the skin in the long run. UV radiation is considered the greatest risk factor for the development of skin cancer – this applies to both the natural radiation of the sun and the artificial radiation in solariums. The right UV protection is the best prevention.
What you can do: The WHO recommends avoiding direct midday sun between 10 a.m. and 4 p.m. and then preferring to stay in the shade. Pay attention to the UV index: if it is very high, wear light, protective clothing and a sun hat. Apply sunscreen with a high SPF every 2 hours. This is especially true for children who have very sun-sensitive skin.
Rule 6: Breastfeed your baby
Breastfeeding has many health benefits for your baby. Breast milk protects the developing immune system and can prevent infections in early childhood. Long-term breastfeeding can protect the child from developing asthma. Breastfeeding is also healthy for you as a mother – it has been shown to reduce the risk of breast cancer.
What you can do: If possible, you should breastfeed your baby. Studies show that the longer you breastfeed, the lower your risk of developing breast cancer.
Rule 7: Go to checkups
A healthy lifestyle is one side of the coin – early detection is the other. In Germany, just under half of the women and not even a fifth of the men go to check-ups. However, these help to effectively combat various types of cancer at an early stage.
What you can do: Use the early detection option and go to the health checks – they are covered by the health insurance companies. We have summarized all recommended check-ups in a checklist .
