A few iron rules to avoid cancer for life, follow them and you will be the next longevity star

We all know that there are many reasons that cause us to get cancer. Although we cannot control the quality of our genes or influence the quality of the environment, we can control our own lifestyle. The World Cancer Research Fund has clearly pointed out that bad eating habits can lead to more than 30 types of cancer, and one-third of cancer deaths each year are related to bad eating habits. Therefore, cancer prevention can start with the little things in life.

Diet

Remember these 5 key words and block the entrance of cancer as much as possible.

Eat fresh food

——Multiple international studies have pointed out that eating more fresh food can help prevent cancer.

The World Cancer Research Fund found that eating more fresh fruits and vegetables can reduce the risk of various cancers, including pharyngeal cancer, laryngeal cancer, and esophageal cancer. The antioxidants, carotenoids, vitamin C, flavonoids and other active ingredients contained in fresh fruits and vegetables have anti-cancer effects. People should eat at least 400 grams of different kinds of fresh fruits and vegetables every day, preferably including red, green, yellow, purple and other colors. When choosing fruits and vegetables, try to choose dark-colored ones. Generally, the darker the color of different types of fruits and vegetables, the higher their nutritional value.

Eat "light"

——Eat less salt and control the amount of meat you eat.

A high-salt diet is closely related to the occurrence of gastric cancer. The Japan Cancer Center Research Institute conducted an 11-year follow-up of 40,000 middle-aged people and found that for men, those who consumed more salt had twice the risk of stomach cancer than those who consumed less salt, and among women, those who consumed more salt had a significantly higher risk of stomach cancer than those who consumed less salt.

Researchers said that this is because when the human body consumes excessive high-salt food, the high osmotic pressure of salt will cause direct damage to the gastric mucosa, followed by a series of pathological changes. It is recommended that everyone should not consume more than 5 grams of salt per day. When cooking, you should also pay attention to the presence of "hidden salt". For example, MSG, soy sauce, sauces, and seasoning packets also contain salt, and the amount used needs to be controlled.

In addition to eating less salt, a light diet should also control the amount of meat you eat. A report from the National Academy of Sciences of the United States pointed out that fat is most closely related to cancer, especially breast cancer, colorectal cancer and prostate cancer. The World Cancer Research Fund recommends that you consume less than 500 grams of livestock and poultry meat per week, and it is best not to eat it, and eat as little processed meat as possible.

Eat "rough"

——Lack of dietary fiber is one of the important reasons for the increase in cancer in recent years.

Various grains are originally sources of dietary fiber, but they are affected by processing. The more refined the processing, the more dietary fiber is lost. So it is better for people to deliberately eat something "coarse". But please note that no matter what kind of coarse grain, it is best to cook it with less oil and salt, such as steaming or boiling.

After dietary fiber enters the body, it can stimulate gastrointestinal motility, promote defecation, reduce intestinal absorption of carcinogens, and prevent colorectal cancer. Foods rich in dietary fiber include:

Staple foods such as black rice, cornmeal, oatmeal, fresh corn, and millet;

Vegetables such as shiitake mushrooms, enoki mushrooms, edamame, broad beans, garlic sprouts, wild rice stems, etc.

Fruits such as pomegranate, mulberry, pear, kiwi, and fresh dates;

Black sesame seeds, pine nuts, dried almonds, dried walnuts and other nuts (be sure to choose original flavor of nuts).

Suffering

——Limonin can help cancer patients enhance their resistance.

Fruits such as lemons, oranges, grapefruits, etc. all taste a bit bitter because they contain a substance called "limonin". Limonin is a phytochemical that is usually found in ripe fruits, especially lemon fruits. Years of research have found that limonin is effective in enhancing immunity and can help cancer patients build up their resistance. Research in the United States has found that limonin can be absorbed by eating citrus fruits or orange juice, which has a preventive effect on oral cancer, lung cancer, breast cancer, and stomach cancer.

American research has also found that other natural bitter substances in food also have certain health benefits. For example, naringin in lemons and grapefruits, tea polyphenols in tea, and polyphenols in red wine and chocolate are all ingredients that help prevent cancer and heart disease. The quinine in bitter melon can enhance the body's immunity and help control blood sugar. Therefore, an anti-cancer diet must be a bit bitter.

Eat "sour"

——Lactic acid can devour carcinogens.

Studies have confirmed that vinegar contains an enzyme that has bactericidal effects, can inhibit the growth of cancer cells, and reduce the strong carcinogenicity of aflatoxin. In addition, vinegar can prevent high blood pressure, high blood lipids, high blood sugar, and relieve fatigue.

In addition to vinegar, yogurt is also a common sour food. American research has confirmed that drinking yogurt regularly can inhibit tumors. The researchers first artificially induced tumors in mice and then divided them into two groups. One group had yogurt added to their feed, while the other group did not. The results showed that the tumor was significantly suppressed in the former, with the number of tumor cells reduced by 30%-35% compared with the latter.

Researchers believe that lactic acid helps inhibit the growth of harmful bacteria such as E. coli, and can devour carcinogens and weaken their carcinogenicity. Although yogurt is good, it should not be consumed in excess. Adults should not drink more than 400 grams of yogurt per day, unless they are pregnant women, nursing mothers or adolescents in development who have a high demand for calcium.

Finally, I would like to remind everyone to eat all the food, eat the entirety of the food.

Eating whole foods means eating a rich variety of foods so that the nutrition is balanced; eating whole foods means eating the entire part of the food. For example, try to eat whole grains (such as brown rice, whole wheat) and eat fruits and vegetables with the skin and meat, because many nutrients of fruits and vegetables and grains are concentrated in the skin.

Don't worry about waxed fruits. Before eating, you can scrub them with salt or tea seed powder, and then soak them in 60-degree warm water for 30 seconds. The wax that was not scrubbed off in the first step will almost all dissolve after soaking in warm water in the second step. If you are still worried, you can blanch the fruits and vegetables in water and eat them safely.

Lifestyle

Professor Cai Hongbing, a postdoctoral fellow at the Center for Integrated Traditional Chinese and Western Medicine Cancer of Southern Medical University, said that there are five major lifestyle factors for preventing cancer: maintaining a normal weight, increasing physical exercise, eating more vegetables and less meat, drinking in moderation, and not taking vitamin supplements indiscriminately. Balanced nutrition is the only way to prevent cancer, and a healthy body comes from balanced nutrition.

○ Three things you must do when you wake up early: go to the toilet, drink water, and eat breakfast.

If you don't go to the toilet in the morning and don't eat breakfast on time, there will be no food in your stomach, and your small intestine and large intestine will reabsorb the remaining food and feces in the intestines. Your blood will increase toxins, and your liver and kidneys will be burdened. If this continues for a long time, the body will face great danger.

If constipation occurs for a long time, toxins will be reabsorbed by the intestines and reach the liver, which will increase the liver's detoxification burden. The human body produces a variety of toxins every day. If they cannot be effectively eliminated, chronic poisoning can easily occur. Especially in winter, metabolism decreases, and constipation is the culprit that leads to human aging, obesity and disease.

Speaking of drinking water, according to statistics from the World Health Organization, 80% of human diseases are related to drinking water hygiene. The definition of good water is water that is rich in minerals and free of pollution, but many people prefer sugary soda. Little do people know that the sugar content in soda is actually astonishing. A 500ml bottle of Coke contains up to 50 grams of sugar! A study published in the American Journal of Public Health stated:

○ Cook your own dinner 6-7 times a week and lose 20 pounds in a year.

A study published in Public Health Nutrition pointed out that people who cook their own dinner more often (6-7 times a week) not only eat healthier but also reduce their overall intake of carbohydrates, fat and sodium. On average, they eat 137 calories less per day than those who eat out, which means they can lose 9 pounds in a year.

○ Drinking alcohol increases alcohol-related cancer by 51%, and drinking and smoking together is even more dangerous.

Studies have shown that drinking alcohol increases the risk of alcohol-related cancer by 51%. Heavy drinking can increase the mortality rate by 31%-54%.

Professor Wang Yuandong, director of the Department of Thoracic Surgery at the Southern Medical University's Integrated Traditional Chinese and Western Medicine Cancer Center, said that drinking is most strongly correlated with the risk of oral cancer, pharyngeal cancer, esophageal cancer and laryngeal cancer. In addition, drinking alcohol significantly increases the risk of gastric cancer, colorectal cancer, liver cancer, breast cancer and ovarian cancer. Excessive drinking (more than 4 drinks a day) is associated with the highest risk of cancer, but even small amounts of drinking can increase the risk.

In addition to drinking, it is even more dangerous if you drink and smoke together. For people who still have the habit of smoking, drinking will increase their risk of pancreatic cancer by more than 2 times.

○ Sleeping too long can cause cancer.

Professor Cai Hongbing, a postdoctoral fellow at the Center for Integrated Traditional Chinese and Western Medicine Cancer of Southern Medical University, said: "Everyone knows that lack of sleep can damage the immune system. The best sleep time for adults is 7-9 hours a day. Sleeping more than 12 hours a day can easily cause cancer."

○ Appropriate exercise can improve immunity and keep you in a good mood.

Appropriate exercise can help improve immunity and keep you in a good mood. Moderate-intensity exercise lasting more than half an hour is best.