As the world continues to develop and change, new diseases are emerging day by day, making it more important than ever to maintain a strong immune system through healthy living and eating habits. In recent years, various types of cancer have been increasingly common among both adults and young people, causing widespread concern about how to prevent it and how to seek treatment as early as possible if it occurs.

While cancer can be influenced by genetic factors, the World Health Organization (WHO) has stated that 30% to 50% of cancer cases can be prevented through healthy lifestyle choices. This shows that cancer is not simply a matter of fate, but is often linked to long-term unhealthy living and eating habits. Therefore, by being mindful of our diet, daily routines, and physical activity, we can strengthen our body’s immune system. Let’s take a look at what to avoid and what to adopt.

Avoid Smoking and Tobacco

Smoking is widely known as one of the leading causes of cancer worldwide. It is strongly linked not only to lung cancer but also to cancers of the mouth, throat, kidneys, and bladder. For this reason, quitting smoking is essential. Likewise, those who chew betel quid are advised to stop, as it significantly increases the risk of oral cancer.

Choose Healthy Foods

The foods we eat every day have a major impact on our overall health. As we age, our bodies need nutrients that help repair damaged cells. Fruits and vegetables rich in antioxidants, green leafy vegetables, whole grains such as brown rice and oats should be consumed regularly. On the other hand, processed meats (such as sausages and canned meats), foods high in added sugar, and excessive consumption of red meat should be limited to reduce cancer risk.

Maintain a Healthy Body Weight

Being overweight can cause chronic inflammation in the body and contribute to DNA damage. It is also associated with at least 13 types of cancer, including breast and colorectal cancer. To maintain a healthy weight, it is recommended to engage in at least 150 minutes of physical activity per week, such as brisk walking or regular exercise.

Limit Alcohol Consumption

From a cancer prevention perspective, there is no truly “safe” level of alcohol consumption. Alcohol can be converted into harmful chemicals in the body that damage DNA, increasing the risk of liver and breast cancer. Therefore, alcohol intake should be strictly limited and controlled to prevent it from becoming a habit.

Protect Yourself from Sun Exposure

Skin cancer is commonly caused by ultraviolet (UV) radiation. To protect yourself, apply sunscreen when going outdoors and use protective items such as umbrellas or hats when exposed to strong sunlight.

Although cancer can result from genetic and environmental factors, adopting a healthy lifestyle can significantly reduce the risk and even improve recovery if cancer does occur. By following the guidelines above, maintaining a balanced diet, exercising regularly, and keeping a healthy body weight, you can take effective steps toward long-term health and cancer prevention.