Cancer is among the diseases that people of all ages and all walks of life are caught. Every day we face the risk of getting cancer. In our country, approximately 163,500 cancer cases are diagnosed annually. In our country, about 450 people are diagnosed with cancer every day. Wrong eating habits cause 30-70% of cancer development. Smoking, excessive alcohol consumption, exposure to excessive sunlight, sedentary lifestyle and genetics are important risk factors for the development of cancer. It is possible to prevent cancer with a good diet and lifestyle. Dietitian Hülya Çağatay gave information about how to eat to prevent cancer.
*HEALTHY EATING HABITS MUST BE ADOPTED
Obesity is an important risk factor that increases the risk of cancer. It is very important for people to have a healthy body weight. Added sugar consumption should be limited. 5 portions of vegetables and fruits (600 g/day) should be consumed per day. Yogurt consumption should be increased. Artificial sweeteners and colorants cause cancer development. Consumption of foods containing additives should be avoided.
*ANTIOXIDANTS REDUCE THE FREQUENCY OF CANCER
Foods considered as antioxidants prevent the formation and growth of cancerous cells. Vegetables and fruits contain large amounts of antioxidants. Some foods such as garlic, broccoli, tomatoes, pomegranates and grapes are sources of antioxidants. Apart from vegetables and fruits, spices such as turmeric, black pepper, black cumin; Dairy products such as yogurt and kefir strengthen the immune system and reduce the risk of developing cancer.
* SALT CONSUMPTION MUST BE REDUCED
Excessive salt consumption should be avoided due to the effect of causing stomach cancer. Reducing the amount of salt added to foods will be beneficial. It should be preferred to store foods by freezing instead of salting, studies show that this change reduces the incidence of gastric cancer by 64%.
* ALCOHOL AND CIGARETTE CONSUMPTION MUST BE LIMITED
Alcohol alone is a cause of cancer, and when used together with cigarettes, the risk increases even more. Excessive alcohol consumption increases the risk of liver cancer. For this reason, it is recommended that women should not consume more than 1 glass of alcohol and men should not consume more than 2 glasses of alcohol.
*CONSIDER THE COOKING METHODS
Cooking methods such as frying, smoking and roasting lead to the development of cancer. Boiling, steaming and baking methods should be preferred.
*REGULAR PHYSICAL ACTIVITY MUST BE DONE
Regular physical activity is especially protective against colon, breast and lung cancer. The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week.
*SHOULD NOT BE EXPOSED TO MUCH SUNLIGHT
Excess sunlight and solarium cause skin cancer. In our daily life, it is very important to use sunscreen by reducing the sunbathing time.