生活方式的改變可以大大降低患癌癥的風險

生活方式的改變可以大大降低患癌癥的風險

About one in three people will develop cancer during their lifetimes, according to the American Cancer Society. About 1.7 million new cancer cases are expected to be diagnosed in 2018 in the U.S. and about 609,640 Americans are expected to die from the disease.

根據(jù)美國癌癥協(xié)會的數(shù)據(jù)，大約三分之一的人會在一生中患上癌癥。2018年，美國預計將新增170萬癌癥病例，預計將有609640名美國人死于癌癥。

To avoid skin cancer, be sure to stay covered up when out in the sun. (Photo: Jose Ignacio Soto/Shutterstock)

Although the statistics are sobering, researchers have made tremendous progress in diagnosing and treating cancer. And one thing they've found is that between one-third and one-half of cancers can be prevented through lifestyle changes, reports WebMD.

盡管統(tǒng)計數(shù)據(jù)發(fā)人深省，但研究人員在診斷和治療癌癥方面取得了巨大進展。據(jù)WebMD報道，他們發(fā)現(xiàn)三分之一到一半的癌癥可以通過改變生活方式來預防。

Here are some things you can do to help prevent cancer.

這里有一些你可以做的事情來幫助預防癌癥。

Eat well

吃好

A healthy diet is full of plenty of fruits, vegetables and whole grains. (Photo: marilyn barbone/Shutterstock)

Make your diet healthy and well-rounded. Cut back on red meat and saturated fat, which are linked to an increased risk of colon and prostate cancers, reports Harvard Medical School. Limit charbroiled foods, deep-fried foods and processed meat, like hot dogs, bacon, sausage and some deli meat. A report from the International Agency for Research on Cancer found that eating large amounts of processed meat can increase the risk of certain types of cancer.

讓你的飲食健康全面。減少紅肉和飽和脂肪的攝入，因為它們會增加患結腸癌和前列腺癌的風險。少吃炭烤食品、油炸食品和加工肉類，比如熱狗、培根、香腸和一些熟食。國際癌癥研究機構的一份報告發(fā)現(xiàn)，食用大量加工肉類會增加患某些癌癥的風險。

Instead, eat lots of fruits, vegetables and whole grains. A Harvard University study shows that women who ate at least 5.5 cups of fruit and vegetables daily had a lower risk of developing breast cancer compared to women who only ate 2.5 cups. Another study from the Francis Crick Institute in the U.K. found that eating cruciferous vegetables — like broccoli, cabbage, Brussels sprouts — can lower one's risk of bowel cancers. Researchers found that a chemical called indole-3-carbinol found in these types of vegetables can change stem cells in the lower bowel and control inflammation of immune cells.

相反，多吃水果、蔬菜和全谷物。哈佛大學的一項研究表明，每天至少吃5.5個水果和蔬菜的女性比每天只吃2.5個的女性患乳腺癌的風險更低。英國弗朗西斯克里克研究所的另一項研究發(fā)現(xiàn)，吃十字花科蔬菜——如花椰菜、卷心菜、抱子甘藍——可以降低患腸癌的風險。研究人員發(fā)現(xiàn)，這些蔬菜中含有一種名為吲哚-3-甲醇的化學物質(zhì)，它可以改變腸道下部的干細胞，并控制免疫細胞的炎癥。

Stay active

保持活躍

Your dog will also benefit when you decide to exercise more. (Photo: Ljupco Smokovski/Shutterstock)

Exercise is important for so many reasons. In addition to maintaining your overall health, it has been linked to a lower risk of several types of cancers.

鍛煉很重要，原因有很多。除了維持你的整體健康，它還與降低幾種癌癥的風險有關。

For ideal health benefits, new guidelines suggests that healthy adults should aim for 2.5 to 5 hours a week of moderate-intensity activity or 1.25 to 2.5 hours each week of vigorous activity. Start slowly and work your way up comfortably to more activity.

為了達到理想的健康效果，新的指導方針建議健康的成年人應該以每周2.5到5小時的中等強度運動為目標，或者每周1.25到2.5小時的劇烈運動為目標。慢慢地開始，舒服地進行更多的活動。

Be smart with alcohol

飲酒要明智

The more you drink, the greater your risk of certain cancers. (Photo: Daniel Lee [CC BY-ND 2.0]/Flickr)

If you drink, limit yourself to one drink a day (for women) or two (for men). Drinking alcohol can increase your risk of cancer of the mouth, throat, esophagus, larynx, liver and breast. All types of alcohol (wine, beer and liquor) increase the risk of cancer. People who use both alcohol and tobacco have an even greater risk of developing certain cancers.

如果你喝酒，限制自己每天只喝一杯(女性)或兩杯(男性)。飲酒會增加你患口腔癌、喉癌、食道癌、喉癌、肝癌和乳腺癌的風險。所有類型的酒精(葡萄酒、啤酒和烈性酒)都會增加患癌癥的風險。既喝酒又抽煙的人患某些癌癥的風險更大。

Don't eat dinner late

晚飯不要吃得太晚

You may want to think twice before eating dinner after the sun goes down. A 2018 study shows that people who ate dinner after 10 p.m. or less than 2 hours before they go to sleep have a higher chance of developing breast or prostate cancer.

在太陽落山后吃晚餐前，你可能要三思而后行。2018年的一項研究表明，晚上10點以后或睡前不到2小時吃晚餐的人患乳腺癌或前列腺癌的幾率更高。

Get regular checkups

定期檢查

See your doctor on a regular basis to make sure you get any recommended cancer screenings, such as mammograms for breast cancer and colonoscopies for colon cancer.

定期去看醫(yī)生，以確保你能得到任何推薦的癌癥篩查，如乳腺癌的乳房x光檢查和結腸癌的結腸鏡檢查。