Cancer is considered one of the most common causes of death in our country and in the world. According to World Health Organization data, more than 18 million people had cancer and more than 10 million people died due to cancer in 2018.
February 4 is World Cancer Day week. I would also like to give you suggestions to protect yourself from cancer:
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Make most of your plate consist of vegetables and fruits. Increase the type of antioxidants you get by consuming different colored vegetables and fruits. At the same time, fruits and vegetables are sources of vitamins, minerals and fiber. Choose vegetables and fruits according to their season. Wash very well before consumption. Consume vegetables raw or cooked in olive oil.
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Add legumes to your diet. Add legumes such as beans, lentils and kidney beans, which are sources of fiber, to your table 2-3 times a week.
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Try to consume fish regularly. Omega 3 fatty acids found in fish reduce the risk of developing cancer. When cooking fish, steaming and baking should be preferred instead of frying.
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Reduce your red meat consumption. Excessive consumption of red meat may increase the risk of cancer. Limit your meat consumption to no more than 2 days a week and no more than 350 grams. When cooking, prefer baking, steaming and boiling instead of frying and roasting. Try to stay away from delicatessen products such as sausages, sausages and salami.
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Add whole grains to your diet. Cereals are a very good source of vitamin B1 and fiber. Therefore, add complex carbohydrates such as bulgur, whole wheat bread and oats to your diet every day.
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Try to consume 1 cup of green tea daily regularly. Green tea is a very good antioxidant against cancer.
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Try to consume water regularly. Consume at least 2-2.5 liters of water daily.
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Avoid excessive alcohol intake and smoking.
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Try to maintain your ideal weight. If you are above your ideal weight, reach your ideal weight by getting help from a nutritionist.
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Stay away from sugar. Excessive sugar consumption causes your fat tissue to increase. Increased fat tissue increases the risk of cancer.
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Add probiotics to your diet. Your intestines are responsible for most of your immune system. Add probiotics (yoghurt, kefir) to your diet for healthy intestines. If necessary, you can get probiotic support in the form of sachets or capsules.
Stay healthy.
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