How to not get cancer - 8 scientifically proven tips to lower your risk

Despite massive advancements in medical technology in the last couple of years, Cancer still remains extremely common, with globally, approximately one in five people, expected to be diagnosed in their lifetime. What makes this even more startling, is that cancer is particulary tricky to treat, especially if it is diagnosed at a later stage, and is aggressive. While Cancer can eventually go into remission stage, (meaning that there are no current cancer traces in the body), it is also highly preventable, with the right diet, exercise, and lifestyle habits. Research indicates that specific lifestyle choices help people decrease their cancer risk through immune system enhancement, cell protection and inflammation reduction. Here are science backed 8 ways, though they do not guarantee that you will never get cancer, but they do play a huge role in mitigating the risks...

Your body requires vitamin D to fight against cancer cells. You can obtain vitamin D through sunlight exposure, consuming fatty fish and taking supplements, when your blood levels are insufficient. Research indicates that people who maintain elevated vitamin D levels, face reduced chances of developing advanced cancers. A research study demonstrated that daily vitamin D3 supplements protected healthy adults from developing advanced cancer. The study results showed that people with normal weight, achieved the most benefits from this approach. The body uses vitamin D to control cell expansion and stops tumors from spreading. Check your vitamin D levels regularly to reach the 30-50 ng/mL range. Doctors suggest taking 1,000-4,000 IU of vitamin D each day, based on individual requirements. This basic practice helps your body maintain strong bones, and improves immune function.

Your body receives rest time when you eat less, frequently through fasting. Try 16:8 intermittent fasting, or perform longer fasts several times throughout the year. The body produces insulin-like growth factor 1 (IGF-1) which cancer cells use for growth. Research indicates that fasting helps tumors shrink, while improving treatment outcomes. A review demonstrated that fasting makes chemotherapy more effective, while decreasing treatment-related adverse effects. Your body switches to fat-burning mode when you fast, which produces ketones that cut off cancer cell nutrition. Begin with doctor-approved fasting sessions, when you have health problems. You should drink water throughout your fasting period while maintaining proper hydration. The patients who participated in such studies reported improved life quality, and reduced fatigue symptoms.

Your blood sugar levels will stabilise, when you reduce your consumption of bread, sugar and pasta. Your diet should consist of vegetables, proteins and healthy fats, instead of carbohydrates. The reduction of insulin spikes through low-carb diets, helps prevent cancer development. Research with mice demonstrated that breast and liver cancer tumors developed at a slower rate when the animals followed low-carb diets. The research with human participants demonstrated that women at risk for cancer, lost weight and showed decreased inflammation markers. The method helps control estrogen and insulin levels, which are risk factors for breast cancer. Your daily carbohydrate intake should stay below 50 grams. The best results will come from consuming whole foods, together with this approach. It also helps people manage their diabetes.

Regular exposure to cold showers, ice baths and cold plunges will help your body. The body uses brown fat to compete with cancer cells for glucose fuel, when exposed to cold temperatures. The Karolinska Institute conducted animal research, which demonstrated that cold temperatures help tumors shrink through blood flow reduction and protein synthesis inhibition. The practice enhances your immune system function, while simultaneously decreasing inflammation levels. Begin with 30 seconds of cold exposure during your shower, before you increase the duration. Cancer patients who used cold therapy, reported improved energy levels. You can practice this three to five times per week. You should warm up after each session to prevent any adverse reactions. This practice helps your body develop resistance against stress.

Your cooking methods should change because they produce cancer-causing substances. Prepare your meat by grilling it less often, while using steam cooking, baking and stir-frying as alternative methods. The process of high-heat cooking produces dangerous compounds known as HCAs. Home-cooked meals provide better nutritional value than restaurant food, because they contain fewer calories and more plant-based ingredients. Research shows that people who eat home meals five or more times per week, develop lower cancer risks because of their vegetable-rich diets. Herbs, garlic and onions serve as natural blocking agents for toxic substances. Meat preparation with yogurt or lemon juice serves as a protective method. Use cast-iron cookware with caution, because it can lead to iron accumulation in your body. Your plate should display colorful food arrangements with vegetables making up half of the total content. This eating habit helps you maintain weight control, which serves as a crucial factor for cancer prevention.

Your daily diet should include berries, cruciferous vegetables, garlic and green tea. These foods contain compounds which destroy cancer cells. Research shows that broccoli sprouts containing sulforaphane, reduce bladder tumor weights by 58%, according to studies. The carotenoids found in carrots help decrease the occurrence of skin cancer. The compound allyl cysteine found in garlic, works together with cell death proteins to enhance their activity. Your daily produce intake should include 5-10 servings of different fruits and vegetables. Turmeric with black pepper works as an anti-inflammatory agent. The polyphenols in green tea, help slow down the growth of breast cancer cells. The best results occur when you eat different foods throughout the day.

Exercise for 150 minutes each week through walking, weightlifting and sports activities. The practice of exercise reduces cancer risk by 20-30% for all cancer types. Vigorous physical activity, twice or thrice a week, leads to reduced death rates from prostate cancer. Research indicates that exercise enhances survival outcomes for people who have received their cancer diagnosis. Exercise helps control hormone levels, and immune system function. Begin with brisk walking before you add strength training sessions twice per week. The practice helps people fight against obesity, which stands as the leading risk factor. Any amount of physical activity no matter how brief, will produce benefits. Use progress tracking to stay motivated.

Disclaimer: This article is informational only and not a substitute for medical advice