Statistics show that more than 6,000 people die of cancer in China every day, most of whom are over 40 years old. Cancer is triggered by a combination of multiple factors. While people cannot predict their personal cancer risk, the following practices after turning 40 can effectively lower the odds of developing cancer.
1. Get sufficient sleep
Staying up late disrupts the body’s biological clock and heart rate, raising risks of hypertension, coronary heart disease and myocardial infarction. It also suppresses melatonin secretion, upsets hormonal balance, and increases the likelihood of hormone-dependent cancers such as prostate, endometrial and breast cancer.
No matter how busy work gets after 40, never cut down on sleep. Go to bed before 11 p.m., wake up between 6 a.m. and 7 a.m., and take a 30–60 minute midday nap.
2. Maintain a balanced diet
Gradually cut back on heavy-seasoned food and strictly limit intake of salt, sugar and fat. Avoid overly refined staple foods; coarse grains including oats, corn, brown rice and barley should account for two-thirds of all staples.
Though meat supplies protein, consume it in moderation and pair it with vegetables and fruits. Aim for 500 grams of vegetables and 200 grams of fruit daily.
3. Exercise regularly
Do 2.5 hours of moderate aerobic exercise or 1.5 hours of vigorous exercise per week. Physical activity boosts physical fitness, lifts mood, balances hormones and strengthens immunity, thereby reducing cancer risk.
4. Balance work and rest
Chronic stress, anxiety and depression overstimulate the sympathetic nervous system, disrupt hormones and endocrine function, and facilitate malignant cell transformation.
After turning 40, keep a peaceful mind, care less about gains and losses, moderate desires and cultivate an open mindset. Take up hobbies such as fishing, calligraphy or photography to enrich spare time.
5. Undergo regular cancer screening tailored to personal conditions
Low-dose spiral CT: screen for lung cancer
Gastroscopy: screen for gastric and esophageal cancer
Colonoscopy: screen for colon and rectal cancer
Abdominal ultrasound plus serum alpha-fetoprotein: screen for liver cancer
Breast ultrasound or mammography: screen for breast cancer
PSA test plus prostate ultrasound: screen for prostate cancer
Warm Reminder
Pay close attention to abnormal physical signals and seek medical treatment promptly instead of enduring discomfort, to avoid missing the optimal treatment window. Visit hospital examinations to rule out cancer if you experience unexplained persistent pain, spontaneous bleeding from any body part, recurrent unexplained fever, palpable lumps, or continuous unintentional weight loss. Adopt a healthy lifestyle, eliminate bad living habits and stick to regular physical check-ups.