Cancer Prevention: 10 Tips to Reduce Your Risk
Many times we often ask and search for answers on the cause of cancer.
But the very truth is that very few cancers can be attributed to a single identifiable cause. The majority arise from a complex interplay of various risk factors, such as aging, tobacco use, and inadequate sun protection. Additionally, some individuals may develop cancer without any apparent risk factors.
In 2023, the National Cancer Institute reported that 2 million individuals received a cancer diagnosis, with approximately 610,000 fatalities attributed to the disease. Studies indicate that over 40% of these cases, along with nearly half of the deaths, are associated with preventable factors.
On a positive note, ongoing research has enhanced our understanding of cancer development and prevention.
By educating oneself about the various risk factors and implementing a few straightforward adjustments to one’s daily habits—such as diet, hydration, air quality, and lifestyle choices—one can actively work to lower one’s risk of cancer.
Discover how your lifestyle decisions may influence your cancer risk and explore actionable steps you can take.
10 Tips to Reduce Your Risk
Maintain a healthy weight and be physically active
Maintaining a healthy weight may reduce the likelihood of developing certain cancers, including those of the breast, prostate, lung, colon, and kidney.
Engaging in physical activity is also important. In addition to aiding in weight management, regular exercise may independently decrease the risk of breast and colon cancers.
Any level of physical activity contributes positively to health. However, aim for a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise each week for optimal benefits.
You can mix moderate and vigorous activities. As a general guideline, try to incorporate at least 30 minutes of physical activity into your daily schedule, with more being preferable.
Eat a healthy diet
While consuming healthy foods cannot guarantee the prevention of cancer, it may help lower the risk. Consider the following recommendations:
- Incorporate a variety of fruits and vegetables into your diet. Focus on plant-based foods, including whole grains and legumes. Opt for lighter meals by reducing the intake of high-calorie options. Minimize the consumption of refined sugars and animal fats.
- Limit alcohol intake to moderate levels, if consumed at all. Alcohol has been linked to an increased risk of several cancers, including those of the breast, colon, lung, kidney, and liver. Higher consumption correlates with a greater risk.
- Reduce the intake of processed meats. Regular consumption of processed meats may slightly elevate the risk of certain cancers, according to findings from the International Agency for Research on Cancer, part of the World Health Organization.
Adopting a Mediterranean diet, which includes extra-virgin olive oil and mixed nuts, may be associated with a lower risk of breast cancer (read about breast cancer treatment cost in India) This diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. Those who follow the Mediterranean diet prefer healthy fats like olive oil over butter and choose fish instead of red meat.
Get Vaccinated
Preventing certain viral infections can contribute to cancer prevention. It is advisable to consult a healthcare professional regarding vaccination for:
Hepatitis B: This virus can elevate the risk of liver cancer. Adults at increased risk for hepatitis B include those who have multiple sexual partners, individuals with a partner who has multiple sexual partners, and those with sexually transmitted infections.
Additional high-risk groups include individuals who inject illicit drugs, men who have sexual relations with men, and healthcare or public safety personnel who may come into contact with infected blood or bodily fluids.
Human papillomavirus (HPV): HPV is a sexually transmitted virus associated with cervical cancer, other genital cancers, and squamous cell cancers of the head and neck. The HPV vaccine is recommended for both girls and boys aged 11 and 12. Recently, the U.S. Food and Drug Administration approved the Gardasil 9 vaccine for individuals aged 9 to 45.
Avoid Tobacco
Smoking is associated with various forms of cancer, such as lung, oral, throat, laryngeal, pancreatic, bladder, cervical, and kidney cancers. Additionally, exposure to secondhand smoke can elevate the risk of developing lung cancer.
Moreover, the dangers of tobacco extend beyond smoking; chewing tobacco is also connected to cancers of the mouth, throat, and pancreas.
Avoiding tobacco use or choosing to quit is a crucial step in cancer prevention. For assistance in quitting, consult a healthcare professional regarding cessation products and other effective strategies.
Limit Fast Food in Your Diet
Minimize the intake of “fast foods” and other highly processed items that are rich in fats, starches, or sugars to effectively manage calorie consumption and support a healthy weight. Items such as greasy cheeseburgers, large servings of macaroni and cheese, oversized blueberry muffins, and sugary candy bars are not beneficial for your health.
While these convenient, pre-packaged foods may appear appealing, they are often high in unhealthy fats, starches, and sugars, contributing to the increasing prevalence of obesity and its associated health issues. Prioritize whole, nutritious foods instead.
Protect Yourself From Sun
One of the most preventable issues is sun damage. Consider the following recommendations:
- Avoid direct sunlight during peak hours. Refrain from being outside between 10 a.m. and 4 p.m., as this is when the sun’s intensity is at its highest.
- Seek shade whenever possible. While outdoors, prioritize staying in shaded areas. Additionally, wearing sunglasses and a wide-brimmed hat can provide extra protection.
- Protect your skin with clothing. Opt for garments that cover as much skin as possible. Incorporate head coverings and sunglasses into your outfit. Choose bright or dark colors, as they are more effective at reflecting harmful UV rays compared to lighter shades or bleached fabrics.
- Use sunscreen generously. Apply a broad-spectrum sunscreen with a minimum SPF of 30, even on overcast days. Ensure you use an ample amount and reapply every two hours, or more frequently if you are swimming or sweating.
- Avoid tanning beds and sunlamps. These can be just as damaging as direct sunlight.
Get a Regural Health Check-Up
Conducting regular self-examinations and participating in routine cancer screenings can significantly enhance the likelihood of early cancer detection. Early identification is crucial for effective cancer treatment. The Centers for Disease Control and Prevention (CDC) advises the following screening tests to either prevent or detect cancer at an early stage:
– Breast cancer screening
– Cervical cancer screening
– Colorectal cancer screening
– Lung cancer screening
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Know about your family history.
Understanding the hereditary diseases in your family is crucial for assessing your cancer risk. A family history of breast, ovarian, uterine, or colorectal cancer may indicate an increased likelihood of developing these types of cancer.
The CDC advises collecting your family health history from relatives who share your bloodline. This includes biological parents, grandparents, aunts, uncles, siblings, nieces, nephews, and children.
To compile this information, consider asking your relatives the following questions:
- Which family members have been diagnosed with cancer, and what types were they diagnosed with?
- What age were they at the time of their cancer diagnosis?
- Are they still alive? If they have passed away, at what age did they die, and what was the cause of their death?
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Avoid unnecessary exposure to radiation
Obtain medical imaging studies solely when necessary. Assess your residence for residential radon, as it elevates the risk of lung cancer. Safeguard yourself against ultraviolet radiation from sunlight, which heightens the risk of melanomas and other skin cancers.
However, there is no need for concern regarding electromagnetic radiation from high-voltage power lines or radiofrequency radiation from microwaves and cell phones, as they do not contribute to cancer risk.
Do Not Use Supplements for Cancer Prevention
Research indicates that while some vitamins and minerals may offer protective benefits, the evidence is frequently inconclusive, and excessive intake can potentially elevate cancer risk. Supplements aimed at increasing your micronutrient intake are not advised for cancer prevention.
Instead, a well-rounded diet abundant in fruits, vegetables, and whole grains is typically advised, as these foods supply a range of nutrients and compounds that collectively promote health. It is essential to seek guidance from healthcare professionals prior to initiating any supplement program, particularly for cancer prevention.
Bottom Line
Many individuals will encounter cancer at some point in their lives, whether through personal diagnosis or that of a loved one. Although there is no guaranteed method to prevent cancer, we can all adopt healthy lifestyle choices that may help safeguard our well-being and reduce our cancer risk.
Engaging in healthy behaviors can significantly enhance your overall health and decrease the likelihood of developing various cancers, as well as conditions such as heart disease, stroke, diabetes, and osteoporosis. Even minor adjustments to your routine can lead to substantial benefits.
Take charge of your health and inspire your friends and family to do the same. Start by selecting one or two behaviors to implement. Once you have successfully integrated those into your life, you can progress to additional changes.
