Top 8 Ways to Fight Cancer
There are risk factors to cancer that we can actually avoid so as to minimise our risk of getting it
1. Stop Smoking
Smoking has been linked to various types of cancer.
According to WHO - as high as 14 types of cancer are related to smoking. 90% of lung cancer are caused by smoking.
Other cancers including cancer of the mouth, throat, larynx, pancreas, bladder, cervix and kidney are related to smoking.
Even exposure to second hand smoke might increase risk of lung cancer.
2. Avoid Obesity
Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugar and fat from animal sources.
Burn more calories with exercise to reduce your weight.
Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
3. Eat a Healthy Diet
Eat plenty of fruits and vegetables and whole grain to reduce the chance of cancer.
Reduce the consumption of saturated fat and red meat, which may increase the risk of colon cancer and more aggressive form of prostate cancer.
WHO concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer as well.
4. Exercise Regularly
Physical activity might lower the risk of breast cancer and colon cancer. Adults who participate in any amount of physical activity gain some health benefits.
For substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity. You can also do a combination of moderate and vigorous activity.
5. Sleep Early and Sleep Well
It is proven that exercise helps to treat and manage hypertension (high blood pressure). It can also reduce the chances of coronary artery diseases and stroke risks.
6. Get Vaccinated
There are two viruses that may lead to cancer that has effective vaccines.
Long term Hepatitis B viral infection can increase the risk of developing liver cancer.
Human Papilloma Virus also known as HPV
HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck.
7. Regular Health Screening
There are effective health screening available for early detection of some types of cancer.
- Stool occult blood testing above the age of 50 to detect early colorectal cancer.
- Pap smear for ladies to detect early cervical cancer.
- Mammogram again for ladies to detect breast cancer.
These are tests that are easily done and they are not expensive - early detection often leads to better outcomes.
8. Protect yourself from the Sun
Skin cancer is one of the most common kindscancer — and one of the most preventable.
Try these tips:
Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
When you're outdoors, stay in the shade as much as possible. Try to put on a hat or cap, long sleeve clothing and long pants to cover up
Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days.
Apply sunscreen generously, and reapply every two hours — or more often if you are swimming or perspiring
By : Dr Chen Yiming
Family Physician, MBBS (Singapore), GDFM (NUS), GDFP Dermatology (NUS)