As the calendar turns, welcoming a New Year brings with it a sense of renewal and an opportunity to set meaningful resolutions. While health often takes centre stage in these aspirations, a focused approach on cancer prevention and management can be a game-changer. Let's delve into a comprehensive guide to crafting resolutions for cancer prevention and management.
从一盘色彩鲜艳、富含必需营养素的食物开始您的健康之旅。多摄入富含营养的食物，如水果、蔬菜、全谷物和瘦肉蛋白。这些食物不仅有助于提升整体健康水平，还具有抗癌功效。特别是，不妨尝试将浆果、十字花科蔬菜和绿茶纳入您的日常饮食中，体验它们带来的益处。
进行体育锻炼至关重要。除了在体重管理方面发挥的作用外，体育锻炼本身就有助于降低患癌风险。
任何强度的体育活动都有助于改善整体健康，但为了获得最大益处，建议每周进行至少150分钟的中等强度有氧运动，或每周进行至少75分钟的高强度有氧运动。
It's beneficial to mix moderate and vigorous activities. As a general guideline, aim for at least 30 minutes of physical activity in your daily routine, with more being even more advantageous.
If you're a smoker, consider this the year to quit. Understand the immediate and long-term benefits of quitting smoking, from improved lung health to a significantly reduced risk of cancer. Navigate this journey with support resources, which may include counselling, nicotine replacement therapies, and support groups.
请了解饮酒与癌症之间的关联。虽然对某些人来说，适量饮酒是可以接受的，但了解其影响至关重要。制定负责任的饮酒策略，设定饮酒限度，并探索符合您健康目标的替代方案。
Sun safety is crucial for maintaining overall health, particularly in relation to bone health and cancer prevention. The sun emits ultraviolet (UV) radiation, which is classified into UVA and UVB rays. While moderate sun exposure is essential for the body to produce vitamin D, overexposure can lead to adverse effects, including skin damage and an increased risk of skin cancer. Here's a breakdown of the importance of sun safety and sufficient Vitamin D:
维生素D与骨骼健康：
维生素D的合成：当 皮肤接触到阳光中的UVB射线时 ，就会合成维生素D——这是维持骨骼强健和健康的关键营养素。维生素D有助于人体吸收钙质，促进骨骼矿化。
骨骼健康：维生素D水平不足可能导致儿童患佝偻病、成人患骨软化症等疾病，这两种疾病都会导致骨骼变弱，增加骨折风险。
癌症预防：
紫外线辐射与癌症风险：长期暴露于紫外线辐射是皮肤癌的主要风险因素，包括黑色素瘤、鳞状细胞癌和基底细胞癌。
防晒措施：使用防晒霜、穿戴防护性服装（如宽檐帽和长袖衬衫）以及寻找阴凉处，对于通过最大限度减少紫外线照射来降低患皮肤癌的风险至关重要。
防晒措施：
防晒霜：请使用防晒系数（SPF）较高的广谱防晒霜，以抵御UVA和UVB射线。涂抹时要足量，并每两小时补涂一次，尤其是在游泳或出汗之后。
防护服：应穿着能尽可能遮盖皮肤的衣物。深色且织物紧密的衣物能更好地抵御紫外线。
太阳镜： 佩戴能同时阻挡UVA和UVB射线的太阳镜，保护 您的眼睛免受有害紫外线的伤害。
Shade: Seek shade during peak sunlight hours (usually between 10 a.m. and 4 p.m.) when the sun's rays are strongest.
预防特定的病毒感染有助于预防癌症。请咨询医疗专业人员，了解接种以下疫苗的可能性：
Hepatitis B: This virus raises the likelihood of developing liver cancer. Hepatitis B vaccination has been incorporated into the mandatory vaccination guidelines for babies born in Singapore since 1987. Human papillomavirus (HPV): HPV, a sexually transmitted virus, can result in cervical cancer, other genital cancers, as well as squamous cell cancers of the head and neck. The HPV vaccine is advisable for females aged 9 - 26.
请将定期在新加坡的肿瘤科医生处进行筛查和体检纳入您的健康管理计划。早期发现是有效控制癌症的关键。请与医疗专家合作，根据您的健康目标和潜在风险因素，制定一份个性化的年度健康计划。
如果您是癌症患者，请认识到压力对癌症患者的影响，并将压力管理策略融入日常生活。从正念练习到建立强大的支持网络，请将心理健康放在首位。尝试冥想或创意活动等放松技巧，以应对抗癌路上的种种挑战。
总而言之，迈向更健康未来的关键在于采取全面的方法。通过坚持健康饮食、规律运动并摒弃助长癌症的习惯，您便为健康奠定了坚实的基础。做好防晒措施、及时接种疫苗，以及定期前往新加坡的癌症专科医生处进行体检，这些都将为您健康之旅指明方向。对于抗癌勇士而言，无压力的生活已成为整体健康不可或缺的一部分。
As we step into the New Year, let these resolutions guide you towards a healthier future. Embark on your health journey with determination, seek support when needed, and prioritise self-care. Here's to a year filled with health, fulfilment, and the accomplishment of personal wellness goals. Wishing all our readers a healthy and fulfilling year ahead!
“专业知识意味着更好的癌症护理”
作者：
彭安琪博士
医学学士（新加坡）
研究生文凭（GRM）
MRCP（英国）
医学硕士（内科）
