- 饮食 （00：43） - 均衡饮食，富含水果、蔬菜和全谷物。限制红肉和加工肉类的摄入量，这些肉类被归类为致癌物。
- 健康体重 （01：27） - 通过饮食、运动和禁食保持健康的体重，以降低患癌症的风险。
- 定期锻炼 （01：27） - 每周至少进行 150 分钟的中等强度或 75 分钟的剧烈运动，以降低患癌症的风险。
- 限制饮酒，避免吸烟 （01：50） - 减少饮酒并避免一切形式的烟草，这是可预防癌症的主要原因。
- 防晒 （02：10） - 用防晒霜和防护服保护皮肤免受紫外线伤害，预防皮肤癌。
- 疫苗接种和筛查 （02：10） - 接种 HPV 和乙型肝炎等疫苗，并遵循定期癌症筛查方案进行早期发现。
- 环境致癌物 （02：39） - 尽量减少接触石棉、杀虫剂和工业化学品等毒素。
- 压力管理和睡眠 （03：11） - 通过睡眠、瑜伽和冥想管理压力。每天睡眠 7-8 小时，以支持免疫功能和 DNA 修复。
- 间歇性禁食 （03：11） - 考虑间歇性禁食以潜在刺激自噬，这可能有助于预防癌症。
- 昼夜节律 （04：09） - 将生活方式与生物钟同步，以降低癌症风险，尤其是对于夜班工人。
- Diet (00:43) - Consume a balanced diet rich in fruits, vegetables, and whole grains. Limit intake of red and processed meats, which are classified as carcinogens.
- Healthy Weight (01:27) - Maintain a healthy body weight through diet, exercise, and fasting to reduce cancer risk.
- Regular Exercise (01:27) - Engage in at least 150 minutes of moderate or 75 minutes of vigorous exercise weekly to lower cancer risk.
- Limit Alcohol and Avoid Tobacco (01:50) - Reduce alcohol consumption and avoid all forms of tobacco, a leading cause of preventable cancers.
- Sun Protection (02:10) - Protect skin from UV rays with sunscreen and protective clothing to prevent skin cancer.
- Vaccination and Screening (02:10) - Get vaccines like HPV and hepatitis B, and follow regular cancer screening protocols for early detection.
- Environmental Carcinogens (02:39) - Minimize exposure to toxins like asbestos, pesticides, and industrial chemicals.
- Stress Management and Sleep (03:11) - Manage stress through sleep, yoga, and meditation. Aim for 7-8 hours of sleep daily to support immune function and DNA repair.
- Intermittent Fasting (03:11) - Consider intermittent fasting to potentially stimulate autophagy, which may help prevent cancer.
- Circadian Rhythm (04:09) - Sync lifestyle with biological clocks to reduce cancer risk, especially for night shift workers.
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这是朕的吗
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