7 tips for cancer prevention to lower your risk
About cancer prevention, you’ve probably heard conflicting reports. Sometimes a specific cancer preventive strategy advised in one study is discouraged in another.
Frequently, our understanding of how to prevent cancer is still developing. But it’s widely acknowledged that your decisions regarding your way of life impact your likelihood of getting cancer.
Take solace in the knowledge that minor lifestyle adjustments can have a significant impact if you’re interested in cancer prevention. Think about the following cancer prevention advice.
1. Abstain from smoking
You put yourself at risk for cancer by using cigarettes of any kind. Numerous cancers, including those of the lung, mouth, throat, larynx, pancreas, bladder, cervix, and kidney, have been related to smoking. Smoking tobacco has been connected to pancreatic and mouth cancer. Even if you don’t smoke, being around secondhand smoke could make you more susceptible to developing lung cancer.
An essential component of cancer prevention is avoiding tobacco or resolving to stop using it. If you need assistance quitting tobacco, talk to your doctor about stop-smoking aids and other methods.
2. Adopt a balanced diet
Though it can’t guarantee cancer prevention, making healthy food choices at the grocery store and during meals may lower your risk. Follow these suggestions:
Eat a lot of fruit and vegetables. Your diet should be based on fruits, vegetables, and other plant-based foods, such as whole grains and beans.
Hold onto a healthy weight. You can eat healthier and leaner by consuming fewer high-calorie foods, such as refined sugars and animal-based fat.
Drink alcohol only in moderation if you decide to do so. As you drink more alcohol and for more extended periods, your risk of developing various cancers rises, including breast, colon, lung, kidney, and liver cancers.
Try to avoid processed meats. A report from the World Health Organization’s cancer agency, the International Agency for Research on Cancer, concluded that consuming a lot of processed meat may raise your risk of developing some cancers.
Additionally, extra-virgin olive oil and mixed nuts added to a Mediterranean diet may lower the incidence of breast cancer in female consumers. Fruits, vegetables, whole grains, legumes, and nuts are the mainstays of the Mediterranean diet. People who consume a Mediterranean-style diet prefer fish over red meat and healthy fats like olive oil to butter.
3. Keep a healthy weight and exercise regularly.
Keeping a healthy weight may reduce your risk of developing breast, prostate, lung, colon, and kidney cancer.
Exercise is also essential. Physical activity may also help you manage your weight and may reduce your risk of colon and breast cancer on its own.
Any amount of physical activity has few health advantage for adults. But for significant health advantages, aim at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity each week. Additionally, you can combine strong and moderate activity. As a general rule, try to fit in at least 30 minutes of physical activity each day; if you can do more, all the better.
4. Take sun protection measures.
One of the most prevalent and curable forms of cancer is skin cancer. Consider the following recommendations:
Avoid the sun at noon. Avoid the sun between 10 a.m. and 4 p.m., when its rays are most intense.
Observe the shade. Keep as much of your outdoor time in the shade as you can. A wide-brimmed hat and sunglasses are also beneficial.
Protect any exposed areas. Cover as much of your skin as you can with tightly woven, loose-fitting clothing. Instead of choosing pastels or bleached cotton, choose bright or dark colors reflecting more ultraviolet radiation.
Apply sunscreen liberally. Despite the presence of clouds, wear broad-spectrum sunscreen with an SPF of at least 30. Ensure to apply sunscreen generously and reapply it every two hours or more frequently if you’re swimming or sweating.
Don’t use sunlamps or tanning beds. These are just as harmful as sunlight.
5. Get immunized
The prevention of certain viral infections includes cancer. Consult your physician regarding immunization against:
Hepatitis B Liver cancer risk may be increased by hepatitis B. Adults who are sexually active but not in a mutually monogamous relationship, those who have STDs, those who use intravenous drugs, men who have sex with men, and public safety or healthcare workers who might come into contact with infected blood or bodily fluids are among those who should get the hepatitis B vaccine.
HIV (human papillomavirus) (HPV). A sexually transmitted virus called HPV has been linked to squamous cell cancers of the head and neck and cervical and other genital cancers. For boys and girls between the ages of 11 and 12, the HPV vaccine is advised. The vaccine Gardasil 9 for both males and females aged 9 to 45 has recently been approved by the U.S. Food and Drug Administration.
6. Refrain from taking risks.
Avoiding risky behaviors that can result in infections, which may increase cancer risk, is another effective cancer prevention strategy. Consider this:
Ensure that your sexual activity is safe. Use a condom when having sex, and keep your partner count down. The likelihood of acquiring a sexually transmitted infection, such as HIV or HPV, increases with the number of sexual partners you have throughout your lifetime. Lung, anus, and liver cancers are more common in those with HIV or AIDS. HPV is most frequently linked to cervical cancer, but it may also raise your risk of developing cancer of the vagina, anus, penis, throat, and vulva.
Never swap syringes. Sharing needles with those who inject drugs can spread hepatitis B and C, HIV, and hepatitis B and C, increasing the risk of liver cancer. You should hire professional assistance if you are worried about drug abuse or addiction.
7. Obtain routine medical care
Regular self-examinations and screenings for different cancers, such as skin, colon, cervix, and breast cancer, can improve your chances of finding cancer early on when treatment is most likely to be effective. Consult your doctor to determine your cancer screening schedule.