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10 tips for cancer prevention

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By David Liu, PHD

This is a work of translation.  Names of individuals and organizations may not be accurate and the accuracy of the content has not been substantiated.

Cancer may develop in any person because every person has an "oncogene".  If by external stimuli, which are often environmental risk factors, the gene may be activated.   The International Union Against Cancer released a report saying there are 12 million of new cancer cases worldwide each year, including forty percent that could have been prevented. Cancer treatments are costly, but the following ten tips can be easily used to help you prevent cancer.

1) Walking or physical exercise

Reader's Digest magazine says walking one hour a day, 30 minutes after dinner every day or walking four hours a week can reduce the risk of pancreatic cancer by 50 percent.  Harvard School of Public Health conducted a long-term study of 70,000 people and found walking one hour a day cut the risk of colorectal cancer by 50 percent.

Being CPPCC National Committee member and deputy director of Tianjin Medical University Cancer Institute, Sun Baocun explained that pacreatic cancer has something to do with high energy in the body and waking can help use excessive heat, reducing the risk of pancreatic cancer.

In addition, sweating during exercise, the body can get rid of lead, strontium and other carcinogenic substances excreted in the sweat, which play a role in cancer carcinogenesis.

2) Keeping Window open for at least half an hour a day  

formaldehyde, cancer-causing gas - radon and its daughters found indoors can increase risk of cancer. Radon is usually hidden in the granite, cement, ceramic tiles. Cracks give off radon and keeping windows open for half an hour can minimize indoor radon, which increases risk of lung cancer.

3) Rubbing the back 

With a dry towel rubbing the back, which is common in Japan, is believed to help prevent cancer. Mizuno Tokyo University Vice-Chancellor Professor pointed out that this can play a role in cancer prevention, because heat generated by friction will activate the muscle tissue under skin cells in the back that can engulf and destroy cancer cells.

For the elderly, rubbing or scratching the back is a good way to prevent cancer.

4) Eating onion and garlic

In china, provinces where people consume higher amounts of onion and garlic have low incidence of gastric cancer.  

Experts point out that the low cancer risk has something to do with allicin  in garlic, which is a known antioxidant and can lower levels of carcinogenic nitrosamines, which can be formed in the body when processed meat is consumed.

Studies have shown that people who ate garlic reduced the risk of gastric cancer by 60%.  In order to have a protective effect, garlic needs to be crushed and waits for 15 minutes to be eaten so that oxygen can activate the ingredient.  Crushed garlic should not be subject to heat treatment like cooking as heat can destroy allicin, which is thermally unstable.

5) Getting sun exposure

Expose yourself to the sun for 15 minutes at the hottest hours of the day to get you the amount of vitamin D you needs. Vitamin D deficiency has been associated with increased risk for at least 17 malignancies including breast cancer, colon cancer, prostate cancer, ovarian cancer and gastric cancer.  Avoiding sun exposure increases the risk of deadly skin cancer melanoma although some studies linked over-sun-exposure with increased risk of non-lethal skin cancer.  In the winter, you may take vitamin D supplements to maintain a high level of serum vitamin D.  Vitamin D experts believe you need about 5000 to 6000 IU of vitamin D daily while doctors commissioned by the U.S. Institutes of Medicine recommend only 600 IU per day.

6) Drinking four cups of green tea per day

Tea-loving Japanese conducted a 9-year study and found drinking 4 to 5 cups of green tea can reduce the cancer risk by 40 percent.

Of the Institute of Nutrition and Food Safety of The Chinese Centers for Disease Control, Professor Han Chi has spent 17 years studying anti-cancer effects of  oolong tea, green tea, black tea and found these teas can help prevent oral cancer, lung cancer, esophageal cancer, and liver cancer. Among green teas, Longjing, Biluochun, and Mao Feng green tea are five times higher anticancer effect.

However, tea brew should not be too concentrated and it should be drunken at a temperature higher than 60 Degree Celcius.  Otherwise, its anticancer effect disappears. Tea should be brewed for 5 minutes to allow the active ingredients to be dissolved in water.  Studies by Rutgers researchers show that EGCG in green tea can promote apoptosis, which is missing in cancer cells and which is why cancer cells won't die.

7) Chewing food 30 times 

A survey shows that people who ate always faster were at higher risk of gastric cancer. Chewing food for a longer time can generate more saliva, which can reduce the burden on the digestive tract, reducing the risk of gastrointestinal cancer risk.

The University of Georgia found saliva has a strong "diluting" role.  The toxicity of aflatoxin in the saliva for 30 seconds disappears completely.

8) Sleeping 7 hours per day   

The American Cancer Society found sleeping for less than 7 hours per night increased risk of breast cancer in the women by 47 percent. This is because during sleep, the body produces a sleeping hormone melatonin, which can slow the production of female estrogen, which otherwise promotes the growth of breast cancer.

At the Collaborating Centre for Traditional Chinese Medicine in Shanghai, Dr. Shi Ming, deputy director of the medical facilities, suggested that it is best to go to sleep before the 11.00 PM.

Make sure to fall asleep before 11 pm and get up at 6-7 am in the morning.

In addition, sleep experts in Germany say 1:00 pm is the most sleepy time day time and it is good to take a nap at that time, which can enhance the activity of immune cells and help prevent cancer.

9) Eating little sugar 

Cancer's favorite "food" is sugar.  

A book titled "How to control cancer," published in Japan says when the blood flow through the tumors, about 57% of glucose is consumed by cancer cells to nourish cancer cells.

The journal American Journal of Clinical Nutrition says that drinking two cups of sweetened beverages daily increases the risk of pancreatic cancer by 90%, compared with those who do not drink.  When sugary drinks are used, the body is forced to produce insulin quickly to handle the large amount of sugar, which may stress the pancreatic cells.

At Tianjin Medical University Cancer Hospital in China, Haoji Hui, director of pancreatic cancer treatment and member the American Cancer Fund Research Association said that it is best not to eat or eat little sugary foods. The international community generally believes that intake of sugar should be under 50 grams per person per day, which some believe is still too much.

10) Drinking a cup of wine when people eat meat

The grapes used to make red wine contain a substance called resveratrol, which has some protection against the gastrointestinal cancer.  But be aware that alcoholic beverages per se are carcinogens, that is, they can increase cancer risk.  The best way to utilize resveratrol is to take some dietary supplements or simply eating red-skin grapes and other foods high in this ingredient.

In addition, the American Association for Cancer Research recommends that consumption of pork, beef, lamb and other red meat should be controlled under 500 grams per week. Eating too much meat may increase risk of colorectal cancer and other cancers.

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