Cancer causes a significant number of deaths globally. Studies reported that most cancers are associated with modifiable factors. These factors are low physical activity, unhealthy diet, alcohol, environmental exposure, and smoking. There is no solid answer to the question, “How to prevent cancer?” However, there are certain measures that can significantly reduce the risk of cancer.
Some of the everyday habits that lower the risk of cancer are:
Eating a Healthy Diet
Diet plays an important role in maintaining overall health. Studies report that a healthy diet significantly reduces the risk of various cancers, including colorectal, pancreatic, and stomach cancer. A healthy diet includes whole grains, fibrous food, fresh fruits and vegetables, and healthy fats. Reduce the red and processed meat consumption.
Maintaining a Healthy Weight:
Obesity is associated with various cancers, such as cancers of the kidney, breast, endometrium, esophagus, and pancreas. Having a healthy weight reduces cancer risk. Weight management strategies include a balanced diet and regular exercise.
Performing Physical Activity
Regular physical activity reduces inflammation, maintains a healthy weight, and minimizes chemical imbalances. Seventy-five minutes of vigorous activity or 150 minutes of moderate aerobic activity every week is recommended. One should also incorporate daily movements, such as using stairs, walking, or stretching during breaks.
Avoid smoking and Limit Consuming Alcohol
Smoking is associated with various cancers, such as cancers of the bladder, pancreas, cervix, and lung. Completely avoid smoking to minimize exposure to carcinogens present in tobacco. Alcohol significantly increases the risk of breast cancer, liver cancer, and esophageal cancer. People should avoid or limit alcohol consumption.
Avoid Exposure to Solar Radiation
People who are excessively exposed to solar radiation are at increased risk for developing skin cancer. Strategies to avoid sun exposure are using broad-spectrum sunscreen, avoiding tanning beds, wearing protective clothing, and going outside in the summer afternoon only when necessary.
Regular Screening and Vaccination
People, especially those at high risk for developing different cancers, should undergo regular screening. Screening techniques are available for breast cancer (mammography), colorectal cancer (colonoscopy), and cervical cancer (Pap smear and HPV test).
Screening assists in the early detection of cancer. Vaccinations also lower the risk of various cancers, such as the hepatitis B vaccine, which reduces the risk of liver cancer, and the HPV vaccine, which lowers the risk of cervical cancer.
Avoid Carcinogen Exposure
People working in different environments are continuously exposed to carcinogens, which increase the risk of various cancers. Limit exposure to these carcinogens by reducing contact with harmful chemicals, limiting exposure to air pollution, and using protective equipment while working in hazardous environments.
Conclusion
There is no sure-shot measure to prevent cancer. However, certain habits reduce the risk of cancer. These include eating a healthy diet, performing regular physical activity, limiting alcohol consumption, avoiding smoking, limiting exposure to sun and carcinogens, and managing stress.
