What we know about preventing cancer is still evolving. However, it is well-accepted that your risks of developing cancer can be affected by the lifestyle decisions you make.
So, if you’re interested in cancer prevention, take solace in the fact that easy lifestyle changes could make a difference. Consider the following cancer-prevention tips.
1. Don’t use tobacco
Using tobacco of any kind puts you at a much higher risk of cancer. Smoking has been connected to different types of cancer — including cancer of the mouth, throat, lung, larynx, bladder, pancreas, cervix and kidney. Chewing tobacco has been connected to cancer of the pancreas and the oral cavity. Even if you do not use tobacco, if you are exposed to secondhand smoke, you might have an increased risk of lung cancer.
Avoiding tobacco — or choosing to stop using it altogether— is a big part of cancer prevention. Ask your doctor about products and strategies that may help you quit smoking.
2. Eat a healthy diet
Even though making healthy choices at the grocery store and at mealtime cannot guarantee cancer prevention, it may lower your risk. Consider these guidelines:
Eat plenty of vegetables and fruits. Base your diet on vegetables, fruits and other foods that come from plant sources — such as beans and whole grains.
Maintain a healthy weight. Eat leaner and lighter by picking less high-calorie foods, including fat from animal sources and refined sugars.
If you decide to drink alcohol, only drink in moderation The chance of different types of cancer — including cancer of the colon, lung, kidney, breast and liver — goes up with the amount of alcohol you drink and the length of time you have been drinking regularly.
Limit consumption of processed meats. A release from the International Agency for Research on Cancer, concluded that consuming large amounts of processed meat could slightly raise the chances of developing certain types of cancer.
3. Maintain a healthy weight and be physically active
Maintaining a healthy weight may lower the risk of different types of cancer, including cancer of the prostate, lung, breast, colon and kidney.
Physical activity counts as well. In addition to helping, you manage your weight, physical activity on its own may lower the chance of colon cancer and breast cancer.
Adults who take part in any amount of physical activity gain some health benefits. However, for significant health benefits, try to get at least 75 minutes per week of vigorous aerobic activity or 150 mins per week of moderate aerobic activity. You could also do a combination of vigorous and moderate activity. In general, the goal is to include at least 30 mins of physical activity in your daily routine.
4. Protect yourself from the sun
One of the most common types of cancer is skin cancer. It is also one of the most preventable forms of cancer. Try these tips:
Stay away from the midday sun. Avoid the sun between the hours of 10 a.m. and 4 p.m., when the sun’s rays are strongest.
Stay in the shade. When you are outdoors, try to stay in the shade as much as you can. A broad-brimmed hat and sunglasses also help.
Cover any exposed areas. Wear clothes that are loose fitting or tightly woven, that covers as much of your skin as possible. Opt for dark or bright colors, which help to reflect more ultraviolet radiation than do bleached cotton or pastels.
Do not skimp on sunscreen. It’s best to use a broad-spectrum type of sunscreen with an SPF of at least 30, even when its cloudy outside.
Avoid sunlamps and tanning beds. These can damage your skin just as much as natural sunlight.
Author: Blake Ambrose