As we age, middle-aged and elderly people gradually decline in physical function, and the risk of cancer also increases. However, by following the principle of "six more and six less" for cancer prevention and health preservation, middle-aged and elderly people can effectively reduce the risk of cancer and improve their quality of life. So, what exactly are these principles? Next, let's break it down in detail.
Six more:
1.Eat plenty of antioxidant-rich vegetables and fruits
Antioxidants can help remove free radicals in the body and reduce cell damage, thereby preventing the occurrence of cancer. Therefore, middle-aged and elderly people should eat more vegetables and fruits rich in antioxidants, such as spinach, carrots, broccoli, citrus fruits, etc. These foods are rich in nutrients such as vitamins, minerals, and fiber, which help maintain good health.
2.Eat plenty of whole grains that are rich in fiber
Whole grains are rich in dietary fiber, which helps promote intestinal motility, improve digestive function, and prevent constipation and colon cancer. Middle-aged and elderly people should increase the intake of whole grains in moderation, such as oats, whole wheat bread, brown rice, etc. These foods are also rich in nutrients such as vitamin B and vitamin E, which are also beneficial for maintaining good health.
3.Eat more lean meats and legumes that are rich in protein
Protein is the basic building block of the body's cells and is essential for maintaining bodily function and a healthy immune system. Middle-aged and elderly people should consume protein-rich foods in moderation, such as lean meat, fish, tofu, etc. These foods not only help to strengthen the body's resistance, but also provide essential nutrients such as amino acids, minerals, and more.
4.Eat more foods rich in vitamin D
Vitamin D helps promote the absorption and utilization of calcium for bone health. At the same time, vitamin D also has the effect of inhibiting the growth and spread of cancer cells, and has a positive effect on the prevention of breast cancer, colon cancer and other cancers. Middle-aged and elderly people can increase their vitamin D intake by spending more time in the sun and eating foods rich in vitamin D, such as cod liver oil, milk, eggs, etc.
5.Engage in moderate physical activity
Moderate physical exercise helps to enhance physical fitness, improve cardiopulmonary function, promote metabolism, and has a positive effect on cancer prevention. Middle-aged and elderly people can choose light exercises such as walking, tai chi, yoga, etc., and exercise according to their personal physique and hobbies. Exercise several times a week, for more than 30 minutes each time, can reap the effects of cancer prevention and health.
6.Keep a good mindset
A good mindset is essential for good health. Middle-aged and elderly people should learn to adjust their emotions and maintain a positive and optimistic attitude. You can maintain a good attitude by cultivating hobbies, communicating with family and friends, participating in social activities, etc., which is conducive to good health and cancer prevention and health.
Six less:
1.Eat less high-fat foods
Excessive intake of high-fat foods can increase the risk of cancer, especially breast cancer, colon cancer, etc. Middle-aged and elderly people should reduce the consumption of high-fat foods, such as fried foods, fast food, fatty meats, etc. Moderate intake of low-fat foods, such as vegetables, fruits, whole grains, etc., can help maintain good health.
2.Eat less foods high in salt
A high-salt diet is associated with the occurrence of gastric cancer, esophageal cancer and other cancers. Middle-aged and elderly people should reduce the consumption of high-salt foods, such as pickled foods, salted fish, salted meat, etc. Moderate intake of low-salt foods, such as fresh vegetables and fruits, can help reduce the risk of cancer.
3.Eat less foods high in sugar
A high-sugar diet is associated with the occurrence of a variety of cancers, such as pancreatic cancer, breast cancer, etc. Middle-aged and elderly people should reduce the consumption of high-sugar foods, such as candy, sweet drinks, desserts, etc. Moderate intake of low-sugar foods, such as vegetables, fruits, whole grains, etc., can help maintain good health.
4.Eat less processed meat
Processed meats such as sausages and bacon contain high levels of carcinogens such as nitrites, and excessive consumption can increase the risk of cancer. Middle-aged and older adults should reduce the consumption of processed meat and consume substitutes such as fresh meat or soy products in moderation.
5.Drink less alcohol
Excessive alcohol consumption is associated with the occurrence of a variety of cancers, such as liver cancer, laryngeal cancer, etc. Middle-aged and elderly people should limit the amount of alcohol they drink and try to avoid long-term heavy drinking. If you need to drink alcohol, you should choose a low-alcohol alcohol and drink it in moderation.
6.Smoke less
Smoking is one of the major risk factors for many types of cancer, including lung, larynx, esophageal, etc. Middle-aged and elderly people should quit smoking as soon as possible to avoid the harm of smoking to their health. If you can't quit smoking, you should minimize the amount you smoke and avoid smoking in public places.
By following the principle of "six more and six less" for cancer prevention and health preservation, middle-aged and elderly people can effectively reduce the risk of cancer and improve their quality of life. At the same time, they should also have regular physical examinations to detect and ** potential diseases in time and maintain good health. Hotspot Engine Program