April 7 is World Health Day. Unfortunately, a magic pill for all diseases has not yet been invented (and it is unlikely that one will be invented), but scientists still know ways to reduce the risks of developing various diseases.
Together with the Institute of Interdisciplinary Medical Research of the European University in St. Petersburg, we talk about five reliable ways to stay healthy.
1. Protect yourself from the sun: wear closed clothing, use SPF cream and do not go to the solarium
Exposure to ultraviolet radiation and sunburn damage cells, which increases the risk of developing skin cancer. The most dangerous among them is melanoma is an aggressive type of cancer that can spread to other organs.
![Melanoma incidence statistics in Russian regions Melanoma incidence statistics in Russian regions indicate the importance of disease prevention](https://cdn.lifehacker.ru/wp-content/uploads/2024/04/melanoma_plot_2021_1712219296-1024x512.png)
Avoiding the sun at all won’t work, and it’s not necessary. Better for protection:
- Wear closed clothing and a hat.
- Not located exposure to the sun during hours when ultraviolet radiation is strongest (usually from 10:00 to 16:00). The weather apps on modern phones contain information about the UV index: the higher it is, the more dangerous it is to be in direct sunlight at the moment. Defend yourself sun protection is recommended for UV index 3 and above.
- Use cream with SPF – sun protection filter. The SPF should be 30 or higher. Apply cream on dry, uncovered skin 15 minutes before going outside. Do this even in cloudy weather. Renew the protective layer every two hours, and also immediately after swimming.
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Go to the solarium too not worth it: Ultraviolet light from lamps can cause skin cancer and wrinkles. You can use a self-tanner instead, but don’t forget the sunscreen.
2. Get vaccinated against human papillomavirus and other infections
Human papillomavirus – a group of more than 200 viruses. Some of the subtypes of this group – 16, 18, 31, 33, 35, 39, 45, 51, 52, 56, 58 and 59 – are oncogenic, that is, capable of causing cancer. The largest number of cases of disease occurs in the 16th and 18th subtypes of the virus.
HPV is one of the most common infections transmitted sexually. It is believed that almost all sexually active people become infected with it at least once in their lives. In most cases, the infection goes away on its own, but sometimes the immune system fails to cope. And if the oncogenic subtype of HPV persists in the body for many years, it can cause changes in cells that over time can lead to cancer.
The virus is considered the main cause of cervical cancer. He also causes other oncological diseases, such as cancer of the penis, anal canal, oropharynx.
According to the World Health Organization, in 2019, HPV became cause 620,000 cancer cases among women and 70,000 among men. In Russia, cervical cancer is one one of the most common types of cancer diagnosed in women under 45 years of age.
![Statistics on the incidence of cervical cancer in the regions of Russia Statistics on the incidence of cervical cancer in the regions of Russia indicate the importance of disease prevention](https://cdn.lifehacker.ru/wp-content/uploads/2024/04/cervix_plot_2021_1712220716-1024x512.png)
Treatments for human papillomavirus does not exist. Basically, doctors help patients deal with the consequences: anogenital warts, precancerous conditions and cancer caused by a virus.
Vaccination protects against the most dangerous subtypes of the virus, helping to prevent cervical cancer and other HPV-associated tumors. Two vaccines are registered in Russia:
- “Gardasil” – protects against types 16, 18, 6 and 11.
- “Cervarix” – protects against HPV types 16 and 18.
Vaccination works most effectively if the body has not yet encountered HPV, that is, before the onset of sexual activity.
That’s why doctors recommend vaccinating children beginning from 9 years old. The vaccination schedule depends on age and type of vaccine.
Vaccination is not just for women. According to the data research, almost every third man in the world is infected with at least one type of HPV and about every fifth is infected with one or more of its oncogenic varieties. Vaccination will help interrupt transmission of the virus.
It is also worth revaccination as an adult. This applies to the following infections:
- Whooping cough, diphtheria, tetanus: 10 years after the last vaccination. If you were not vaccinated as a child, get it unscheduled.
- Flu: every year, in the fall.
- Hepatitis B: if you were not vaccinated in childhood.
This is a basic list. Check with your doctor to find out what other vaccinations you need.
3. Add vegetables and fruits to your diet
Unhealthy diet and, as a result, overweight and obesity – risk factors cardiovascular diseases, diabetes and cancer. Prevalence of overweight and obesity in Russia amounted to 64.6%, which is close to the same figure in the United States (68%).
According to a study where the authors studied the impact of four main cancer risk factors on cancer mortality and measured the number of years of life lost in seven countries in 2020, Russia is one of the leaders in the number of age-standardized years of life lost due to excess weight.
Here are basic tips on how do eating healthier:
- Introduce vegetables, fruits and fish into your diet. It is recommended to eat five servings of vegetables and fruits every day – they can be fresh, dried, canned, or frozen. There should be at least two portions of fish per week, of which once you should choose fatty ones, such as mackerel or herring.
- Reduce your intake of foods containing saturated fat, sugar and salt. It is recommended to eat no more than 6 g (about a teaspoon) of salt per day. It is worth considering that salt and sugar are also included in the products you buy. You can rely on the information on the packaging: a total sugar content of more than 22.5 g per 100 g means that the food contains a lot of it; an excess of salt is said to exist if there is more than 1.5 g per 100 g.
- Drink more fluids, preferring water and low-sugar drinks. Coffee and tea are fine.
4. Try to quit smoking and alcohol
Tobacco smoking, including passive smoking, increases risk of developing many diseases. For example, it causes 7 out of 10 cases of lung cancer and can cause other types of cancer. Smoking is also common leads to atherosclerosis, in which in the arteries accumulate plaques – the walls of the blood vessel thicken, the channel narrows, and blood flow decreases, increasing the risk of blood clots.
According to the results of the study, published in the journal eClinicalMedicine, in 2020, in seven countries, 1.3 million cancer deaths and 20.8 million life-years lost were attributed to smoking, and 326,300 cancer deaths and 5.9 million life-years lost were attributed to alcohol consumption.
Alcohol causes addiction can cause mental disorders and injuries, lead to cirrhosis of the liver and increases the risk of many other diseases – cardiovascular and cancer, such as colorectal cancer and breast cancer.
Safe dose of alcohol does not exist. Different countries offer their recommendations regarding the conditional norm. At the same time, according to some data, use Drinking even small to “moderate” amounts of alcohol—less than 20 grams of ethanol per day, which is about 1.5 liters of wine, 3.5 liters of beer or 450 ml of spirits per week—was associated with 23,000 new cases of cancer in 2017 year in Europe.
5. Move
World Health Organization defines physical activity as any movement that requires energy expenditure. Regular physical activity has positive effects on health: reduces risk of heart disease, type 2 diabetes, and certain types of cancer. WHO experts recommend that adults:
- Limit the time spent sitting or lying down.
- Get 150–300 minutes a week of moderate physical activity. This includes cycling, brisk walking, and dancing.
- Dedicate 75–150 minutes per week to intense exercise. These include running, swimming, driving fast, and climbing stairs.
- Combine moderate and intense physical activity.
Live longer 🧐