10 essential ways to prevent cancer based on scientific data

According to World Health Organization (WHO) data, approximately 20 million new cancer cases are diagnosed worldwide each year, and 10 million people lose their lives due to this disease. Against cancer, which is the second most common cause of death after cardiovascular diseases, experts state that lifestyle changes can prevent 30-40% of cases.

Here are 10 fundamental rules agreed upon by modern medicine that reduce cancer risk:

  1. Quitting Tobacco Products

Cigarette smoke contains more than 4,000 chemicals, over 50 of which are direct carcinogens. Tobacco use, which is responsible for 90% of lung cancer cases, is also the main risk factor for mouth, throat, pancreatic, and kidney cancers.

  2. Mediterranean-Style Diet

A diet rich in vegetables, fruits, whole grains, and fiber helps prevent DNA damage thanks to the antioxidants they contain. Consuming high-fiber foods, in particular, can reduce the risk of colorectal (large intestine) cancer by 20%.

  3. Ideal Weight Control

Obesity triggers cell proliferation by leading to chronic inflammation in the body and disrupting the balance of hormones such as insulin. It has been proven that this condition is directly related to breast, colon, uterine, and liver cancers.

 4. Regular Physical Activity

Doing at least 150 minutes of moderate-level exercise per week strengthens the immune system and lowers cancer risk by 10% to 30%. Physical activity has a protective effect, especially against colon and breast cancer.

5. Avoiding Alcohol Consumption

Alcohol, which turns into a toxic substance called acetaldehyde in the body, damages the DNA structure. In alcohol, which increases the risk of liver, esophageal, and colon cancer, the risk rate rises in direct proportion as the amount of consumption increases.

 6. Limiting Processed Meat Products

Nitrites and nitrates found in processed meats such as salami, sausage, and sucuk can turn into carcinogenic compounds in the body. Cooking these products at high temperatures, in particular, increases the risk factor.

 7. Protection from Sun Rays

To protect against skin cancers, it is critically important not to be directly exposed to the sun between 11:00 and 15:00, when UV rays are at their strongest, and to use protective creams.

 8. Vaccination Against Infections

Some types of cancer can develop due to viruses. The HPV vaccine is among the most effective medical methods for preventing cervical cancer, while the Hepatitis B vaccine is effective for preventing liver cancer.

 9. Regular Screening Programs

The essential screenings that should be performed without waiting for symptoms for early diagnosis are as follows:

* Colonoscopy: Every 5-10 years starting from age 45 (earlier depending on risk status).

* Pap Smear and HPV Test: At regular intervals starting from age 21.

* Mammography: Once a year starting from age 40.

10. Reducing Environmental Risk Factors

Exposure to chemicals such as asbestos, air pollution, heavy metals (lead, mercury), and agricultural chemicals (pesticides) leads to DNA damage in cells, increasing the risk of cancer.