(Newswire.net — September 15, 2023) — Cancer is one of the deadliest diseases but also one of the hardest to prevent. Why? Because we know relatively little about it. Scientists are still trying to figure out what causes the disease.
Though there’s no way to eliminate the risk of cancer, studies have shown that certain lifestyle choices can reduce your risk. They include the following:
1. Exercise regularly
Regular exercise is one of the top ways to reduce your risk of cancer. It helps you maintain a healthy metabolism and weight, which can prevent a number of health issues. For example, obesity is a major problem across the U.S. and around the world and increases your risk of many forms of cancer.
To lose weight, you must burn more calories through exercise than you eat. Aim for at least 30 minutes of exercise per day. But know that anything is better than nothing.
Choose physical activities you enjoy, whether they be sports, walking, or jogging.
2. Don’t use tobacco
Tobacco, including smoking and chewing tobacco, has been linked to cancers of the lung, mouth, throat, voice box, pancreas, bladder, cervix, and kidney. If there’s one thing you should avoid preventing cancer, it’s tobacco. Even second-hand smoke can increase your risk.
Quitting a tobacco addiction can be hard, but it’s definitely worth it. If needed, get professional help from a recovery program or your medical doctor. And don’t give up!
3. Avoid exposure to industrial and environmental toxins
Industrial toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs) have all been linked to cancer. For example, overexposure to asbestos fibers commonly leads to peritoneal mesothelioma.
The same goes for air and water pollution. So, try to avoid toxic environments when possible and wear appropriate safety protection (e.g., a face mask) when you can’t.
4. Eat a healthy diet
A poor diet can increase your risk of many cancers. So, eat healthily. The key is to keep your diet balanced and avoid too much sugar (especially refined sugars), saturated and trans fats, processed meats, and fast food in general.
Instead, try to eat more fruit and vegetables, healthy fats (like olive oil and canola oil), and healthy protein (e.g., fish and chicken).
One diet that has been shown to have benefits is the Mediterranean diet. It includes lots of nuts, fish, olive oil, whole grains, and vegetables.
5. Limit alcohol consumption
Despite what past studies have said about red wine, alcohol has zero health benefits. In fact, it increases your risk of cancers of the mouth, larynx, esophagus, liver, and colon. It also raises your risk of breast cancer if you are a woman.
So, it’s best to avoid alcohol completely. But if you must have a drink every now and then, try to limit yourself to one drink. Choose non-alcoholic beverages when possible.
If you struggle with an alcohol addiction, get professional help. There are many resources and programs (e.g., Alcoholics Anonymous) that can help you kick the habit.
6. Protect yourself from the sun
Most skin cancers are caused by too much exposure to ultraviolet (UV) rays from the sun. To lower your risk of skin cancer, cover yourself, use sunscreen, stay in the shade, and avoid being out in midday when the sun is hottest. You should also stay away from tanning beds, which can be just as harmful as the sun.
7. Protect yourself from sexually transmitted diseases
Sexually transmitted diseases (STDs) can lead to many different types of cancer. So practice safe sex by using contraceptives, limiting your number of sexual partners, and getting appropriate vaccinations. For example, you can get vaccines for human papillomavirus (HPV) and Hepatitis B, both of which can lead to cancer.
You should also stay away from using contaminated drug needles, which can lead to the same types of diseases.
Final advice
At the end of the day, there’s no way to completely eliminate your risk of getting cancer. But if you follow the tips above, you’re much less likely to get it.
In addition, you should screen for cancers early and often. Why? The earlier you detect cancer, the easier it is to treat. If you wait too long, it could be too late to do anything about it.
So, consult your physician about undergoing different cancer screenings—especially if your family has a history of cancer. It could save your life!