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Comment prévenir le cancer ? Voici les 13 conseils pratiques !
Le cancer représente aujourd’hui l’un des défis majeurs de la santé publique mondiale . Chaque année, 18,1 millions de personnes reçoivent un diagnostic de cancer et 9,6 millions en meurent. En Turquie, environ 170 000 personnes contractent le cancer chaque année, et 150 000 en décèdent, selon le docteur Necdet Üskent, professeur coordinateur des sciences oncologiques au Centre de santé Anadolu et spécialiste en oncologie médicale.
« Chez les hommes en Turquie, les cancers les plus courants sont ceux du poumon, de la prostate, du côlon et de l’estomac, tandis que chez les femmes, ce sont ceux du sein, de la thyroïde, du côlon et de l’estomac. À l’échelle mondiale, les cancers les plus fréquents sont ceux du poumon, du sein, de la prostate et colorectal. Les cancers les plus meurtriers sont ceux du poumon, colorectal, de l’estomac et du foie », a détaillé le professeur Necdet Üskent.
Bien que ces chiffres soient alarmants, vous pouvez réduire considérablement votre risque de cancer en adoptant un mode de vie sain et actif. Faire des choix sains est simple, rapide et abordable. Quel que soit votre âge, de petits gestes peuvent avoir un impact significatif sur votre santé. Dans cet article, professeur Necdet Üskent partage avec nous 13 conseils essentiels pour se protéger contre le cancer.
Comment réduire les risques de cancer ? Les cigarettes contiennent plus de 4 000 produits chimiques nocifs qui endommagent l’ADN et provoquent des mutations dans des gènes importants. Ces mutations entraînent le développement et la multiplication rapide et incontrôlée des cellules cancéreuses.
Le tabagisme est directement lié à de nombreux cancers, dont ceux du poumon, de l’ovaire, certains types de leucémies, de la bouche, du larynx, de la partie supérieure du pharynx, du nez et des sinus, de l’œsophage, du foie, du pancréas, de l’estomac, des reins, de la vessie, de l’utérus et de l’intestin.
Obtenir le sucre à partir d’aliments naturels Toutes les cellules, y compris les cellules cancéreuses, ont besoin de sucre. Cependant, l’excès de poids causé par le sucre, la graisse abdominale et l’obésité sont des facteurs déclenchant le cancer. Il est préférable d’obtenir le sucre à partir de légumes et de fruits.
Dès leur plus jeune âge, les enfants devraient apprendre des habitudes alimentaires saines et être encouragés à consommer des collations saines. Une consommation excessive d’aliments gras et sucrés est associée à un risque accru de cancer, car ces aliments augmentent l’inflammation dans le corps, favorisant la prolifération des cellules cancéreuses.
Il faut limiter la consommation d’aliments frits, de viandes grasses et d’autres aliments riches en graisses. Il est recommandé de consommer au moins cinq fruits et légumes par jour, en privilégiant ceux à feuilles vertes riches en vitamine C et les agrumes. Les céréales comme l’avoine et le poisson devraient figurer au menu deux fois par semaine. Les personnes ayant des antécédents familiaux de cancer doivent veiller à des dépistages réguliers et adopter une alimentation équilibrée.
🔵 À LIRE AUSSI > Toute boule sous l’aisselle est-elle un cancer : Quand faut-il s’inquiéter ?
Bien laver les légumes et les fruits Laver soigneusement les légumes et les fruits, puis les laisser tremper dans de l’eau salée et vinaigrée, permet d’éliminer les produits chimiques et les résidus de pesticides.
Adopter un mode de vie actif L’exercice régulier réduit le risque de maladies telles que le cancer, le diabète, l’hypertension et les maladies cardiaques. En effet, il améliore le métabolisme, renforce le système immunitaire, aide à maintenir un poids santé et diminue le stress.
Les enfants aujourd’hui sont souvent trop sédentaires, préférant les écrans aux jeux en plein air. Marcher 30 minutes, cinq jours par semaine, peut réduire de 30 à 40 % le risque de cancer du côlon et du sein.
Utiliser les appareils électroniques avec prudence Selon une étude de l’Organisation mondiale de la Santé (OMS) , l’utilisation des téléphones portables peut augmenter le risque de cancer du cerveau. Le risque de gliome, une tumeur cancéreuse au cerveau, s’accroît avec l’utilisation des systèmes sans fil. Il est conseillé d’utiliser des écouteurs et de ne pas placer le téléphone sous l’oreiller ou près du lit.
Le stress a été scientifiquement prouvé comme un facteur contribuant à de nombreux cancers, ainsi qu’à des maladies intestinales, à l’hypertension, au diabète et aux maladies cardiaques. Pour se protéger du cancer et d’autres maladies, il est crucial d’apprendre à gérer le stress de manière efficace. Des méthodes comme l’activité physique, la méditation, le yoga et la musicothérapie peuvent aider à réduire le stress.
🔵 À LIRE AUSSI > Cancer du système lymphatique : Quels sont les facteurs de risque du lymphome ?
Prendre des précautions contre l’obésité Le surpoids et l’obésité augmentent le risque de divers cancers, notamment ceux du sein, de l’intestin, de l’utérus, de l’ovaire, de l’œsophage, du pancréas, du rein, de la prostate, de l’estomac et de la vésicule biliaire, en particulier après la ménopause.
Les niveaux élevés de certaines hormones comme les œstrogènes et l’insuline, associés à l’obésité, peuvent accroître le risque de cancer. Le manque d’activité physique et l’obésité augmentent le risque de cancer de 20 à 25 %, particulièrement les cancers du sein, du côlon et de l’œsophage. Le risque de cancer du foie et de l’utérus augmente également de 20 à 30 %.
Assurer un sommeil de qualité Un sommeil irrégulier et de mauvaise qualité affecte négativement les hormones et le métabolisme. Le sommeil permet la sécrétion de nombreuses hormones bénéfiques pour l’organisme. Les troubles du sommeil déclenchent de nombreuses maladies physiques et mentales et peuvent aussi augmenter le risque de cancer.
Éviter l’exposition au soleil entre 11h00 et 16h00 Le soleil augmente le risque de cancer de la peau. Ainsi, il est particulièrement important d’éviter de s’exposer au soleil entre 11h00 et 16h00, lorsque les rayons sont les plus intenses et cancérigènes. Utiliser des crèmes solaires avec des indices de protection élevés et adaptées à votre type de peau est essentiel pour se protéger.
🔵 À LIRE AUSSI > POLYPES ET CANCER : Comment prévenir le pire? Symptômes, causes et traitement
Utiliser les récipients adaptés dans les micro-ondes Les micro-ondes peuvent altérer la structure des aliments et réduire leur valeur nutritionnelle, endommageant ou modifiant la valeur des vitamines absorbées par l’organisme. Cela peut, à long terme, augmenter le risque de cancer. Par conséquent, il faut s’assurer que les récipients utilisés dans le four à micro-ondes sont adaptés à cet usage.
Éviter les vieilles casseroles Les vieilles poêles en téflon rayées ne devraient pas être utilisées. Cependant, les casseroles produites selon des normes élevées ne présentent pas de risques.
Privilégier les matériaux de cuisine en verre ou en bois Les plastiques contiennent souvent des substances cancérigènes. Il est donc préférable d’utiliser des produits en verre ou en bois. Les produits en plastique de très haute qualité disponibles aujourd’hui conviennent pour le four et le micro-ondes, mais choisir des matériaux naturels reste toujours un choix plus sûr.