Cancer risk is influenced by many factors, including age, genetics, and lifestyle. While age and genetic factors cannot be changed, maintaining healthy habits can help prevent many cases of cancer. Here are five simple habits you can maintain regularly.

Eat more vegetables, fruits, and whole grains

According to Healthline, a diet rich in vegetables, fruits, legumes, and whole grains provides fiber, vitamins, minerals, and antioxidant compounds that help protect cells from damage. Fiber also supports healthy digestion and is linked to a reduced risk of colorectal cancer.

Prioritize plant-based foods in daily meals while limiting processed meats, red meat, and foods high in sugar or saturated fats.

Maintain physical activity

Regular physical activity not only helps control weight but also helps regulate hormones, reduce inflammation, and improve immune function. According to Mayo Clinic, adults should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week to boost health and lower the risk of many chronic diseases, including some cancers.

Brisk walking, cycling, swimming, gym workouts, or yoga are all suitable options if maintained regularly.

Walking is a simple exercise that helps improve health and supports a reduced risk of some cancers. Photo: Bao Bao

Maintain a healthy weight

According to Medical News Today, being overweight and obese are factors that increase the risk of many cancers, such as postmenopausal breast cancer, colorectal cancer, liver, kidney, and esophageal cancers. Maintaining a healthy weight through a balanced diet and regular exercise is an effective preventive measure.

Instead of strict diets, experts encourage developing healthy eating habits and long-term portion control.

Avoid smoking and limit alcohol

Tobacco is linked to lung, oral cavity, larynx, esophagus, pancreas, bladder, and many other cancers. Additionally, reducing or avoiding alcohol consumption also helps limit the risk of many types of cancer.

Protect skin from sun exposure

Excessive exposure to ultraviolet (UV) rays from sunlight or tanning beds increases the risk of skin cancer. Use broad-spectrum sunscreen with an SPF of 30 or higher, wear protective clothing, a wide-brimmed hat, and limit outdoor time during peak sun hours from 10h to 16h.

Sun protection habits not only help reduce the risk of skin cancer but also help limit premature aging and sun-induced skin damage.

Bao Bao (Compiled)