Ten thousand people are diagnosed with cancer in China every day. Doctors advise that if you want to live longer, please stick to four more and three less when you wake up in the morning

"Doctor, I...I have been feeling stomach discomfort lately and my appetite has decreased. Am I seriously ill?" The 34-year-old man's voice was trembling. I asked him to sit down and began to ask him about his symptoms and lifestyle in detail. As the conversation deepened, I found that he had a long-term habit of smoking on an empty stomach in the morning, and his diet was very irregular, often replacing meals with fast food and carbonated drinks. "Your lifestyle may be the main cause of your health problems." I tried to make my tone gentle, but I felt sorry in my heart. A few days later, his test results came out - advanced gastric cancer. This news was undoubtedly a bolt from the blue for him, and for me, it was another profound warning. In China, the incidence of cancer is increasing year by year, and nearly 10,000 people are diagnosed with cancer every day. Behind this number are the pain and struggles of countless families. Cancer is no longer a patent of a specific group, it lurks silently in the lives of each of us. As a doctor, I know that prevention is better than cure. Here, I would like to give you a few suggestions, especially about the four "more" and three "less" in the morning.

First of all, please eat more fresh fruits and vegetables when you wake up in the morning.

Fresh vegetables and fruits are rich in antioxidants and vitamins, which can effectively remove free radicals in the body, reduce cell damage, and thus reduce the risk of cancer.

Eating at least five different colored fruits and vegetables every day can provide the body with comprehensive nutrition.

Secondly, please drink plenty of water in the morning.

Adequate water can help the body detoxify, maintain normal metabolism, and play an important role in preventing various diseases.

Drink at least eight glasses of water a day, especially after getting up in the morning, a glass of warm water can help wake up the body and promote intestinal peristalsis.

Again, please get more sun in the morning.

Moderate sunbathing can promote the synthesis of vitamin D in the body, which has a positive effect on bone health and strengthening the immune system.

Taking ten minutes every morning to let the sun shine on your whole body can not only improve your mood, but also strengthen your physical fitness.

Finally, please try to smile more when you wake up in the morning.

A positive and optimistic attitude can enhance the body's immunity, reduce the secretion of stress hormones, and help prevent cancer.

Give yourself a smile every day, give your family a hug, and let love and warmth start every day.

As for the three “less”;

First of all, please smoke less in the morning.

Tobacco contains a large amount of carcinogens. Long-term smoking will greatly increase the risk of cancer such as lung cancer.

Although quitting smoking is difficult, it is a decision that must be made for the health of yourself and your family.

Secondly, please drink less alcohol in the morning.

Excessive drinking can cause serious damage to the liver and increase the risk of liver cancer.

Controlling your alcohol intake and choosing healthy drinks is a manifestation of being responsible for yourself.

Finally, please eat less fried foods in the morning.

A variety of carcinogens are produced during high-temperature frying, and long-term consumption will increase the risk of digestive system cancer.

Choosing cooking methods such as steaming and stewing to reduce fat intake is an important measure to protect the stomach and intestines.

At the end of the article, I would like to share some basic knowledge about cancer prevention.

1. Eat a healthy diet

Balanced diet:

Eat a varied diet with plenty of vegetables, fruits, whole grains, and protein.

Limit salt and sugar:

Reduce your intake of salt and added sugars to reduce your risk of high blood pressure and obesity.

Cut back on red and processed meat:

Limit your intake of red meat (such as beef, lamb, and pork) and processed meat (such as sausage, bacon, and hot dogs) as they have been linked to an increased risk of certain cancers.

Avoid Excessive Alcohol Consumption:

Alcohol consumption has been linked to several cancers, including cancers of the mouth, larynx, esophagus, liver, and breast.

2. Maintain a healthy weight and be physically active

1. Control Weight:

Overweight and obesity are associated with an increased risk of several cancers, including breast, colon, and endometrial cancer.

1. Exercise Regularly:

Getting at least two bouts of moderate-intensity exercise or one bout of vigorous-intensity exercise per week can help maintain a healthy weight and reduce your risk of cancer.

3. Avoid tobacco and secondhand smoke

Quit smoking:

Smoking is the leading cause of lung cancer and many other cancers. Quitting smoking can significantly reduce your cancer risk.

Avoid secondhand smoke:

Exposure to secondhand smoke can also increase your risk of cancer.

4. Sun protection and avoid excessive UV exposure

Sun protection:

Use sunscreen, wear protective clothing, and avoid prolonged outdoor time during hours when UV rays are strongest (usually between 10 a.m. and 4 p.m.).

Reduce UV exposure:

Ultraviolet radiation is a major risk factor for skin cancer.

In short, the development of cancer is a multifactorial, multi-step process, which involves the interaction of multiple factors including genetics, environment, and lifestyle.

Therefore, cancer prevention requires us to start from every little bit of life, change bad living habits, maintain a healthy diet and moderate exercise, have regular physical examinations, and detect and treat early. Life is fragile, but also tenacious. Let us start from every morning, take care of our bodies in the right way, and cherish every moment of health. May everyone stay away from the shadow of cancer and enjoy a healthy and long life. In this process, we are not only fighting for ourselves, but also for the people we love and for our common home. Follow me to learn more health tips, let us work together to create a future without cancer.