Question and Answer Search Results

1) Eat a variety of healthy foods, primarily plant-based ones

• * Eat 5 or more servings of a variety of vegetables and fruits every day

• * Prefer whole grains instead of processed (refined) grains and sugars

• * Limit your consumption of red meat, especially fatty and processed types

• * As a source of protein, fish, chicken and beans should be preferred over beef, goat and lamb

• * If red meat is to be eaten, thin and small portions should be chosen

• * Meat should be prepared by baking, grilling or boiling rather than frying or charring

• * If food prepared outside is to be eaten, foods low in fat, calories and sugar should be preferred and large portions should be avoided

• * Low-fat cakes, pastries and similar foods are often high in calories

• * Instead of calorie-rich ready-made foods such as french fries, cheeseburgers, pizza, ice cream and other sweets, fruits, vegetables and other low-calorie foods should be preferred

2) Maintain a healthy weight throughout life.

• * Calorie intake needs to be balanced with physical activity

• * Those who have recently gained excess weight or who are overweight should lose weight, reach their ideal body weight and maintain it.

3) The consumption of alcoholic beverages should be limited.

High-fat diets are known to increase the risk of cancer of the large intestine (colon and rectum), prostate and uterus (endometrium). Studies show that the total amount of fat and the specific type of fat (saturated, monounsaturated, polyunsaturated fats) are related to the development of cancer. The cancer risk of the saturated fats in red meat is considerably higher than that of the omega-3 fatty acids in fish and the monounsaturated fats in olives.

It has been supported by epidemiological and animal studies that excess weight and obesity are associated with the following cancers.
1. Breast cancer
2. Bowel (colon) cancer
3. Uterine (endometrial) cancer
4. Esophageal cancer
5. Gallbladder cancer
6. Pancreatic cancer
7. Kidney cancer

Diet and physical activity are known to be associated not only with cancer but also with many important diseases that affect a large part of society, such as hypertension, high cholesterol, coronary heart disease and diabetes. It has been shown that moderate-intensity physical activity performed at least 3 days a week reduces the risk of cancer.

• 1. Use the stairs instead of the elevator

• 2. If possible, walk or cycle to work

• 3. Exercise during your lunch break

• 4. Take a 10-minute exercise break for brisk walking

• 5. Instead of sending an e-mail to colleagues, walk over and tell them in person

• 6. Choose activities such as dancing as a social activity

• 7. Plan active holidays and take part in sports activities

• 8. Increase the amount of daily exercise over time

Breast cancer is the most common type of cancer in women in our country. Factors that increase the risk of breast cancer include having the first period before the age of 12, never having given birth or having the first birth after the age of 30, entering menopause late, and having a family history of breast cancer. On the other hand, behaviors such as avoiding unnecessary hormone replacement therapy, protecting against obesity, being physically active and breastfeeding reduce this risk.

Colorectal cancer is among the 5 most common cancers. A family history of colorectal cancer, smoking and probably excessive alcohol intake increase the risk of colon cancer. The risk can be reduced by using aspirin or other non-steroidal anti-inflammatory drugs and probably by hormone replacement therapy. The best recommendations to reduce the risk of colon cancer are to increase the intensity and duration of physical activity, limit red meat consumption, protect against obesity and not drink too much alcohol.

Lung cancer is the type of cancer that causes the most deaths in our country and in the world. More than 85% of lung cancers are related to smoking. Quitting smoking is the most important way to prevent lung cancer.

In some women, coffee may increase the complaints due to fibrocystic breast disease (a type of benign breast disease), but there is no evidence that it increases the risk of breast cancer or other cancers.

Eating too much red meat has a direct effect on cancer. Animal foods are the main source of saturated fats and cholesterol. Although meat is a source of high protein and minerals, studies have shown that eating too much meat, especially red meat, increases the risk of many cancers, primarily bowel and prostate cancer.

Meat needs to be cooked well to kill the harmful microorganisms in it. However, some studies suggest that boiling, frying and grilling at very high temperatures may increase the risk of cancer because they can release chemicals. Cooking by steaming, in a double boiler, slowly over low heat with very little water, or in a microwave oven minimizes the release of these chemicals.

Foods containing soy are an excellent source of protein and a good alternative to meat. In animal studies, soy has been found to protect against hormone-dependent cancers because it contains many phytochemicals with weak estrogenic activity. Consumption of soy flour or soy milk has been shown to lower circulating estrogen levels. However, the phytoestrogens found in soy have weak estrogenic activity, and the effect on cancer risk of consuming soy or soy-containing foods in the diet at particular doses is not known. Theoretically, it is thought that soy used in high doses may increase the risk of hormone-sensitive cancers such as breast and endometrial cancer in some people. High doses of soy should not be deliberately consumed in the diet, and pills, powders or isolated or concentrated isoflavones containing soy should not be taken.

Studies conducted in some countries link increased stomach, nasopharyngeal and throat cancer to foods preserved by salting and to pickling. There is no evidence that salt used in cooking food and to enhance flavor affects cancer risk.

Vitamin A (retinol) is obtained either from beta-carotene in plants or from animal products. It has been shown that vitamin A supplements taken as tablets do not reduce cancer risk; on the contrary, high-dose supplements increase the risk of lung cancer.

Vitamin C is found in many fruits and vegetables. Many studies have suggested a relationship between high vitamin C consumption and reduced cancer risk, but there are also studies showing that vitamin C supplements do not cause a decrease in cancer risk.

Many studies have shown that foods high in calcium help reduce the risk of colorectal cancer, and that calcium supplementation partially reduces the formation of colorectal adenomas. Both women and men should take care to obtain the recommended amounts of calcium, especially from food. The recommended calcium levels are 1000 mg per day for people aged 19-50 and 1200 mg per day for those over 50. The richest sources of calcium are dairy products, some fibrous vegetables and leafy greens. People who meet their calcium needs from dairy products should choose fat-free or low-fat dairy products to reduce the amount of saturated fat. People who want to take additional calcium should consult a physician.

Selenium is an element that the body needs as part of the antioxidant defense mechanism. Animal studies suggest that selenium protects against cancer. Another study has shown that lung, colon and prostate cancer may be prevented with selenium supplementation. Additional selenium intake should not exceed 200 micrograms per day. Seafood, meats and grains are good sources of selenium.

The term phytochemical is the name given to a wide variety of compounds produced by plants. Some of these compounds protect plants against harmful insects or have other important biological functions. Some have hormone-like or antioxidant effects both in plants and in the people who eat them. Because eating vegetables and fruits reduces cancer risk, researchers are investigating the contribution of these compounds to the beneficial effects. There is no evidence that additionally taken phytochemicals are more beneficial than those obtained from vegetables, fruits and grains.

Some nutrients in vegetables and fruits protect the body against tissue damage that occurs during normal metabolism. Because this damage increases cancer risk, antioxidants are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, selenium, carotene and many other phytochemicals. Studies suggest that people who eat more vegetables and fruits, which are a rich source of antioxidants, have a lower risk of developing certain types of cancer. At present, the best recommendation for reducing cancer risk is to obtain antioxidants naturally from food rather than from supplements.

Beta-carotene, an antioxidant chemically similar to vitamin A, is found in vegetables and fruits, and because eating vegetables and fruits reduces cancer risk, it seems logical to think that taking additional beta-carotene in high doses might reduce cancer risk. However, the use of beta-carotene and/or vitamin A in tablet form increased (rather than decreased) the risk of lung cancer in smokers.

The use of pesticides, that is, substances or mixtures containing substances used to prevent, control or reduce the harm of harmful organisms, is regulated in Turkey, as it is all over the world. The pesticides currently in use in our country are compounds that are controlled with regard to their cancer-causing effects. Appropriate hygienic measures are sufficient to remove pesticide residues on the food consumed. The most important risk is to the person applying the pesticide (in our country, the farmer or grower) and to the people around them.

Skin cancer is a type of cancer that can be diagnosed and treated at a very early stage with good observation. Skin cancers can be easily recognized with the ABCDE method. These are:

• • A: Asymmetry: one half of the mole differs from the other half

• • B: Border irregularity: the edges are uneven, raised or notched

• • C: Color change or irregularity: it contains more than one color and does not have a uniform color

• • D: Change in size and diameter: a sudden growth in its diameter

• • E: Elevation: a part of the mole rises upward

Risk factors for cervical cancer:

• • Human papillomavirus (HPV) infection: the most important risk factor for cervical cancer.

• • Sexual history: first sexual intercourse at an early age, sexual intercourse with more than one person

• • Birth history: giving birth many times increases the risk of cervical cancer.

• • Use of oral contraceptives (birth control pills) for more than 5 years

• • Smoking

The most common symptoms of cervical cancer:

• • Unusual discharge (outside the menstrual period)

• • Spotting or light bleeding outside the normal menstrual period

• • Bleeding or pain during sexual intercourse

Smoking increases the risk of many cancers, primarily lung cancer, as well as cancers of the mouth, tongue, lip, throat (pharynx), larynx, esophagus, stomach, kidney, pancreas, bladder and cervix. In addition, it is known to cause an increase in blood cancers (leukemias).

At 20 minutes → Pulse, blood pressure and body temperature return to normal
At 24 hours → Carbon monoxide in the blood decreases rapidly
After 2 weeks - 3 months →
- Exercise capacity increases
- If you have a cough, it decreases and disappears within 3 months
- If you have phlegm, it decreases by half in 2 weeks
- Breathing becomes easier
- The senses of smell and taste improve
- The immune system begins to strengthen
- Yellow stains on teeth and fingers disappear
At 1 year →
- The risk of having a heart attack begins to decrease from the first days, and at the end of one year the risk is reduced by 50%
- The risk of cerebral hemorrhage and of vascular disease in the legs (Buerger's disease) is reduced by 30-50%
- The development of lung diseases that can lead to respiratory failure, such as COPD (chronic obstructive pulmonary disease), is prevented, and if present, its progression stops
At 5 years →
- The risk of cancer of the mouth, throat, esophagus and bladder is cut in half
At 10 years →
- Your risk of stroke falls to the same level as those who have never smoked within 5-10 years
- The risk of lung, mouth, throat, esophageal, bladder, kidney and pancreatic cancer continues to decrease
At 15 years →
- The risk of coronary artery disease and heart attack becomes the same as in those who have never smoked

In addition to its many effects that threaten health, smoking creates nicotine dependence. When the nicotine taken in while smoking stops after quitting, a number of difficulties called nicotine withdrawal symptoms may occur.
• Irritability, tension
• Headache
• Dizziness
• Difficulty concentrating
• Restlessness
• Insomnia or sleeping too much
• Increased appetite
• Depressed mood
• Dry mouth, mouth sores
• Constipation

• Think again and again about why you quit smoking and the good reasons for it
• Move away from situations that distress or challenge you
• Walk and exercise
• Drink plenty of fluids (water, herbal teas)
• Prefer low-calorie snacks (fruit, etc.) instead of cigarettes
• Find other activities that will take your attention away from smoking, and change your environment if necessary

• Eat plenty of vegetables and fruits
• Stay away from nuts
• Drink plenty of fluids, but drinks should be fat-free or low-fat and low in calories, and caffeinated and alcoholic drinks should be avoided
• Eat lean meat (preferably white meat) and fish
• Fatty and sugary foods should be reduced as much as possible
• Chewing sugar-free or sweetened gum will help cope with the oral habit.