Cancer is the second leading cause of death, and however, many common forms and types of cancer are preventable. Cancer researchers have been screaming it from the rooftops for decades. Still, because it involves exercise and vegetables rather than a new therapeutic discovery, most people have conveniently ignored it. You shouldn’t!
Many people aren’t aware that their health habits, such as how much sleep they receive and what they eat, can affect their chance of acquiring cancer. Individuals can lower their risk for several types of cancer by adopting a healthy lifestyle throughout their lives – this is the actual science behind it all.
So, what can you do to keep cancer at bay? For starters, avoid tobacco products and sun exposure. Following that, pay special attention to the ways mentioned below:
- Avoid exposure to toxins
The most significant risk factors for developing cancer are related to one’s way of life. Exposure to certain substances and chemicals in the environment, at work, and at home, on the other hand, may increase a person’s risk of developing cancer.
Toxic substances such as asbestos can lead to a rare form of cancer – mesothelioma can cause you to lose your life. If you want to minimize its risks, it is better to catch these substances early by conducting a thorough investigation, whether at home or work. Moreover, if your workplace doesn’t provide proper protection against asbestos, you should consider filing a mesothelioma lawsuit and receive compensation.
- Try your best to avoid risky behaviors
Another beneficial cancer prevention strategy is to avoid risky behaviors that can result in infections contributing to cancer.
- Engage in safe sex, for example: Limit the number of sexual partners you have and always use a condom when you have sex. The more sexual partners you have in your life, the more likely you will contract a sexually transmitted infection like HPV or HIV. People with AIDS or HIV are more likely to develop liver, anus, and lung cancers. HPV is most commonly associated with cervical cancer. Still, it may also raise the risk of throat, penis, vulva, and vaginal cancer.
- Never share needles: Sharing needles with drug abusers can result in HIV and hepatitis C and B, increasing the risk of liver cancer. Seek help if you are concerned about drug abuse or addiction.
- Cut back on hot dogs
Before you throw some on the grill, think twice. Processed meats such as bacon, sausage, and hot dogs contain nitrates and nitrites linked to cancer. Furthermore, consuming too much red meat, such as burgers and steak, may pose a long-term risk of colorectal cancer. So choose safer substitutes for your backyard cookout, such as pork loin or chicken breast.
- Eat more broccoli
Fruits and vegetables have anti-cancer properties because they are high in fiber and nutrients while low in fat. Brussels sprouts, kale, broccoli, kale, cabbage, watercress, and other cruciferous vegetables are good options. They protect against DNA damage, which can cause cells to become cancerous. Alternatively, eat some brightly cultured berries. According to research, they contain cancer-fighting chemicals that protect cells from damage.
- Obtain a vaccination
Think beyond your annual flu shot when it comes to vaccines. According to experts from life science consulting firms, some vaccines can also protect against cancer. Vaginal, vulvar, cervical, and anus cancers are all prevented by certain HPV vaccines. Vaccination is recommended between the ages of 9 and 26. Hepatitis B vaccine protects against the viruses that cause liver cancer. It is included in the routine childhood vaccination time frame.
- Learn about your ancestors.
You didn’t just get your father’s grin or your mother’s eye. They may also have discussed their chances of contracting diseases such as cancer. Some of the genes that parents pass down to their children are imperfect, and they do not repair damaged DNA as well as they should, allowing cells to become cancerous. Learn about your family’s medical records and ask your doctor if you have any concerns.
- Limit your intake of solid fats and added sugars
Reduce your consumption of foods high in solid fats and added sugars that provide some calories but very few nutrients. Sugar-sweetened beverages, heavily processed snack foods, and sweets are examples of these foods. Calories quickly add up with these types of calorie-dense foods, leading to weight gain and leaving little room for healthier, cancer-preventive foods.
- Avoid or limit alcohol consumption
Alcohol consumption is regarded as a significant modifiable risk factor for cancer. Even moderate alcohol consumption may boost your risk of certain types of cancer. If you are of drinking age and choose to consume alcoholic beverages, limit your intake to no more than one drink per day for women and two drinks per day for men. (A tasting of alcohol is defined as 112 ounces of hard liquor, 12 ounces of beer, and 5 ounces of wine.)
- Be physically active and maintain a healthy weight
Maintaining a healthy weight may reduce the risk of different types of cancer, including prostate, colon, breast, kidney, and lung cancer. Physical activity is also essential and helps regulate your weight, reducing your colon and breast cancer risk. Adults who engage in any amount of physical activity benefit from it.
However, for significant health benefits, aim for at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic physical activity per week. You can also combine vigorous and moderate activity. Include at least 30 minutes of physical activity in your everyday routine as a general goal — and if you can do more, even better.
- Get regular medical attention
Regular screenings and self-exams for various cancers can improve your chances of detecting cancer early when treatment is guaranteed success. Moreover, always consult your doctor to determine the best cancer screening routine for you.
Bear in mind that the goal of these suggestions is to reduce – not eliminate – the risk of cancer. Many factors, including environmental factors and genes, influence cancer risk; diet and exercise aren’t the whole picture, but they are within your control. More investigation and education are being conducted to improve the health habits of citizens. Until we learn more, do as Mom says: “Eat your greens” – and eat a lot of them!