Cancer is a group of diseases that become more common with age due to the accumulation of genetic damage and the decline of the immune system. Common cancers in older adults include:
- Colorectal cancer
- Breast cancer
- Prostate cancer
- Lung cancer
- Skin cancer
Recommendations aligned with “Healthy Aging Habits” to reduce cancer risk in older adults:
- Balanced nutrition:
- Consume foods rich in antioxidants, such as colorful fruits and vegetables
- Limit intake of red and processed meats
- Increase consumption of high-fiber foods
- Reduce intake of foods high in saturated fats and sugars
- Regular exercise:
- Engage in at least 150 minutes of aerobic activity per week
- Incorporate strength training to maintain muscle mass
- Exercise to maintain a healthy weight
- Stress management:
- Practice stress-reduction techniques such as meditation or yoga
- Maintain balance of stress hormones, which can affect the immune system
- Adequate sleep:
- Maintain good sleep quality to support immune function
- Aim for 7-9 hours of sleep per night
- Avoiding risk factors:
- Quit smoking and avoid secondhand smoke
- Limit alcohol consumption
- Protect skin from UV radiation by using sunscreen and wearing protective clothing
- Cancer screening:
- Undergo recommended cancer screenings, such as for colorectal, breast, cervical, and prostate cancers
- Be aware of bodily changes and consult a doctor immediately if abnormalities are found
- Overall health maintenance:
- Keep chronic conditions such as diabetes and hypertension under control
- Maintain personal hygiene and oral health
- Boosting the immune system:
- Get vaccinations as recommended by healthcare providers, such as annual flu shots
- Consider supplements under medical guidance, such as vitamin D
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