On a calm night, Mr. Zhang, an ordinary middle-aged man, suddenly reflected on his living habits in the dead of night. Over the years, like many others, he has enjoyed the conveniences of modern life, ignoring the health effects of small habits that are repeated day after day. Until a health check-up, doctorThe words of birth are like a bolt from the blue – "Your physical condition shows the early signs of cancer. This news made Mr. Zhang suddenly realize that cancer did not come suddenly and without warning, but lurked in those seemingly harmless habits of daily life.
According to the latest scientific research, lifestyle habits and the occurrence of cancer cannot be ignoredof contact. In fact, studies have shown that about 40% of cancer cases can be prevented by lifestyle changes. So, what kind of lifestyle habits quietly increase our risk of cancer? Especially at the end of our day, what kind of crisis is hidden in those seemingly ordinary bedtime habits?
Cancer, the term seems to be ubiquitous in modern society, but its formation is by no means an overnight thing. It is a complex biological process that involves genesMutations and loss of control of cell proliferation. However, it is important to recognise that, in addition to genetic factors, environmental and lifestyle choices play a crucial role in the development of cancer. For example, tobacco use, unhealthy eating habits, physical inactivity, excessive alcohol consumption, and long-term exposure to harmful environments have all been scientifically proven to be associated with an increased risk of cancer.
A common bedtime habit for people who are susceptible to cancer
1.Dinner too late, too greasy: the digestive burden of the night
For those who are used to eating greasy foods before bed or late at dinner, their digestive system needs to work extra hard at night, which not only affects sleep quality but also increases the risk of gastroesophageal reflux in the long term, which may increase the risk of esophageal cancer. Maintaining a regular diet and choosing foods that are light and easy to digest are effective ways to reduce this risk.
2.Neglecting physical activity before bed: a hidden danger of not being physically active.
While excessive exercise may affect sleep, moderate physical activity, especially light activities such as walking in the evening, can help improve sleep quality and reduce cancer risk. Studies have shown that regular physical activity can help maintain a healthy weight and reduce the risk of cancer, including breast and colorectal cancer. Therefore, developing habits such as daily walks is essential to prevent cancer.
These two habit changes not only improve quality of life, but also significantly reduce the risk of cancer. By adjusting our lifestyles, we have the ability to control our health destiny to a certain extent. Educating the public about the importance of these factors and encouraging the adoption of positive lifestyle changes is a critical step in cancer prevention.
1.Set a regular bedtime schedule.
Falling asleep at the same time every night creates a biological clock that can help improve sleep quality. Good sleep quality has been shown to reduce the risk of several types of cancer, including breast cancer and prostate cancer. This is because regular sleep helps maintain the balance of hormones in the body, such as melatonin secreted by the pineal gland, which has a positive effect on inhibiting the growth of cancer cells.
2.Avoid overly heavy dinners.
Choose easy-to-digest, low-fat foods for dinner and try to finish eating 3 hours before bedtime. Eating too late not only increases the burden on the gastrointestinal tract, but can also lead to increased levels of inflammation in the body, which may increase the risk of certain cancers in the long run. Light eating helps maintain digestive health, reduces the likelihood of gastroesophageal reflux, and indirectly reduces the risk of esophageal cancer.
3.Limit blue light exposure.
The use of electronic devices such as mobile phones and computers should be stopped at least one hour before bedtime, because blue light can inhibit the production of melatonin and affect the quality of sleep. Melatonin not only regulates sleep, but also has an antioxidant effect that can reduce oxidationstress, reducing the risk of cancer.
4.Implement relaxation activities.
Relaxation through reading, meditation or a warm bath can reduce stress and anxiety and improve the quality of sleep. Long-term psychological stress is considered one of the risk factors for cancer because it can lead to chronic inflammation and decreased immune function.
5.Avoid stimulant diets.
Stimulant beverages such as caffeine, alcohol, etc., should be avoided before bedtime as they may interfere with sleep or cause a decrease in sleep quality. A good night's sleep is fundamental to maintaining the proper functioning of all body functions, is essential for maintaining normal immune system function, and helps the body fight cancer.
1.Increase physical activity.
Regular physical activity not only improves physical fitness but also reduces the risk of many types of cancer. Exercise works by improving metabolic health, reducing levels of inflammation in the body, and regulating hormone levelsand other mechanisms that play an important role in the prevention of cancer.
2.Eat a healthy diet
A balanced diet rich in fruits and vegetables, whole grains, lean proteins, and healthy fats provides the body with what it needs to fight cancerVarious nutrients. Nutrients such as antioxidants, fiber, vitamins and minerals can reduce the risk of cancer.
3.Control your weight.
Maintaining a healthy weight is important for preventing many types of cancer, including breast cancer, colorectal cancer. Excessive body fat can lead to hormone imbalances and chronic inflammation, both of which are contributing factors to cancer development.
4.Avoid harmful substances.
Quitting smoking and limiting alcohol consumption are essential to prevent cancer. Tobacco and alcohol are known carcinogens, and long-term exposure significantly increases the risk of many types of cancer.
5.Regular medical check-ups.
Through regular check-ups and cancer screenings, cancer can be detected early and the success rate can be improved. Regular screening is even more important especially for individuals with genetic predisposition or other high-risk factors.