生活方式的改变可以大大降低患癌症的风险

生活方式的改变可以大大降低患癌症的风险

About one in three people will develop cancer during their lifetimes, according to the American Cancer Society. About 1.7 million new cancer cases are expected to be diagnosed in 2018 in the U.S. and about 609,640 Americans are expected to die from the disease.

根据美国癌症协会的数据，大约三分之一的人会在一生中患上癌症。2018年，美国预计将新增170万癌症病例，预计将有609640名美国人死于癌症。

To avoid skin cancer, be sure to stay covered up when out in the sun. (Photo: Jose Ignacio Soto/Shutterstock)

Although the statistics are sobering, researchers have made tremendous progress in diagnosing and treating cancer. And one thing they've found is that between one-third and one-half of cancers can be prevented through lifestyle changes, reports WebMD.

尽管统计数据发人深省，但研究人员在诊断和治疗癌症方面取得了巨大进展。据WebMD报道，他们发现三分之一到一半的癌症可以通过改变生活方式来预防。

Here are some things you can do to help prevent cancer.

这里有一些你可以做的事情来帮助预防癌症。

Eat well

吃好

A healthy diet is full of plenty of fruits, vegetables and whole grains. (Photo: marilyn barbone/Shutterstock)

Make your diet healthy and well-rounded. Cut back on red meat and saturated fat, which are linked to an increased risk of colon and prostate cancers, reports Harvard Medical School. Limit charbroiled foods, deep-fried foods and processed meat, like hot dogs, bacon, sausage and some deli meat. A report from the International Agency for Research on Cancer found that eating large amounts of processed meat can increase the risk of certain types of cancer.

让你的饮食健康全面。减少红肉和饱和脂肪的摄入，因为它们会增加患结肠癌和前列腺癌的风险。少吃炭烤食品、油炸食品和加工肉类，比如热狗、培根、香肠和一些熟食。国际癌症研究机构的一份报告发现，食用大量加工肉类会增加患某些癌症的风险。

Instead, eat lots of fruits, vegetables and whole grains. A Harvard University study shows that women who ate at least 5.5 cups of fruit and vegetables daily had a lower risk of developing breast cancer compared to women who only ate 2.5 cups. Another study from the Francis Crick Institute in the U.K. found that eating cruciferous vegetables — like broccoli, cabbage, Brussels sprouts — can lower one's risk of bowel cancers. Researchers found that a chemical called indole-3-carbinol found in these types of vegetables can change stem cells in the lower bowel and control inflammation of immune cells.

相反，多吃水果、蔬菜和全谷物。哈佛大学的一项研究表明，每天至少吃5.5个水果和蔬菜的女性比每天只吃2.5个的女性患乳腺癌的风险更低。英国弗朗西斯克里克研究所的另一项研究发现，吃十字花科蔬菜——如花椰菜、卷心菜、抱子甘蓝——可以降低患肠癌的风险。研究人员发现，这些蔬菜中含有一种名为吲哚-3-甲醇的化学物质，它可以改变肠道下部的干细胞，并控制免疫细胞的炎症。

Stay active

保持活跃

Your dog will also benefit when you decide to exercise more. (Photo: Ljupco Smokovski/Shutterstock)

Exercise is important for so many reasons. In addition to maintaining your overall health, it has been linked to a lower risk of several types of cancers.

锻炼很重要，原因有很多。除了维持你的整体健康，它还与降低几种癌症的风险有关。

For ideal health benefits, new guidelines suggests that healthy adults should aim for 2.5 to 5 hours a week of moderate-intensity activity or 1.25 to 2.5 hours each week of vigorous activity. Start slowly and work your way up comfortably to more activity.

为了达到理想的健康效果，新的指导方针建议健康的成年人应该以每周2.5到5小时的中等强度运动为目标，或者每周1.25到2.5小时的剧烈运动为目标。慢慢地开始，舒服地进行更多的活动。

Be smart with alcohol

饮酒要明智

The more you drink, the greater your risk of certain cancers. (Photo: Daniel Lee [CC BY-ND 2.0]/Flickr)

If you drink, limit yourself to one drink a day (for women) or two (for men). Drinking alcohol can increase your risk of cancer of the mouth, throat, esophagus, larynx, liver and breast. All types of alcohol (wine, beer and liquor) increase the risk of cancer. People who use both alcohol and tobacco have an even greater risk of developing certain cancers.

如果你喝酒，限制自己每天只喝一杯(女性)或两杯(男性)。饮酒会增加你患口腔癌、喉癌、食道癌、喉癌、肝癌和乳腺癌的风险。所有类型的酒精(葡萄酒、啤酒和烈性酒)都会增加患癌症的风险。既喝酒又抽烟的人患某些癌症的风险更大。

Don't eat dinner late

晚饭不要吃得太晚

You may want to think twice before eating dinner after the sun goes down. A 2018 study shows that people who ate dinner after 10 p.m. or less than 2 hours before they go to sleep have a higher chance of developing breast or prostate cancer.

在太阳落山后吃晚餐前，你可能要三思而后行。2018年的一项研究表明，晚上10点以后或睡前不到2小时吃晚餐的人患乳腺癌或前列腺癌的几率更高。

Get regular checkups

定期检查

See your doctor on a regular basis to make sure you get any recommended cancer screenings, such as mammograms for breast cancer and colonoscopies for colon cancer.

定期去看医生，以确保你能得到任何推荐的癌症筛查，如乳腺癌的乳房x光检查和结肠癌的结肠镜检查。