Things You Can Do to Prevent Cancer
Eat Healthy, Exercise, Quit Smoking
10 Things You Can Do to Prevent Cancer
Cancer is a very devastating, debilitating disease that affects not only the diagnosed but their friends, family and loved ones as well. Fortunately, cancer does not develop overnight. There are many things that people can do to reduce their cancer risk and prevent it from ever developing. In many instances, cancer appears because of unhealthy lifestyle habits. Here are some important daily health tips that can increase the odds of living a cancer-free life.
Most Cancers Are Preventable
Facts About Cancer
Cancer is a scary reality and there is no wonder why. According to the American Cancer Society, over one million people were diagnosed with cancer in 2016 alone. Fortunately, roughly half of those people survived. Chances are good for knowing someone close who has been diagnosed with cancer. Unfortunately, many people experience an uneasy feeling that the same could happen to them. To understand cancer a little better, cancer is defined as an uncontrolled mutation of the body’s cells. In other words, Cancer occurs when the body’s cells start growing uncontrollably. This overgrowth damages surrounding tissues and interferes with the body’s normal processes, many times to a fatal extent. Furthermore, cancer is not a singular disorder. There are hundreds of types of cancers, each growing from different cells in different parts of the body. Some of the most common types of cancer include skin, lung, breast, ovarian, bone, and colorectal cancers. Other types of cancers include leukemia, lymphoma, sarcoma, and various types of tumors.
While cancer is unavoidable in many instances, such as those where it is caused by genetics, there are certain preventative measures that can be taken. When it comes to proactive ways to prevent cancer there are a number of lifestyle changes that you can make today in order to prevent cancer. Doing these things may not guarantee that you live a cancer free life but it will reduce your risk factor of developing many preventable types of cancer.
#1 Avoid Smoking
“Quit smoking” is a popular health message that the public hears over and over, and it is not without good reason. Tobacco products, bar none, are the leading cause of lung cancer and other respiratory illnesses. Tobacco products carry many dangerous chemicals and carcinogens. Some of these same substances are even used in rat poisons, car exhaust, and paint thinners to name a few. Fortunately, there are plenty of steps and helpful programs that people can join that help them to quit smoking. While, talking about quitting is much easier than actually kicking the habit, it is very possible to adhere to a plan and plow through this dangerous addiction.
#2 Avoid Too Much Sun
In the past, researchers used to think excess direct sunlight was good for the body. And while the sun can be a great source of vitamin D, too much of it leaves not only bad sunburn but it can leave the body susceptible to skin cancer down the line. Studies have shown that kids sunburned early in life are more likely to develop melanoma later. Fortunately, avoiding serious sunlight is an easy task where possible. First, use a sunscreen with a high SPF. Medical professionals recommend at least an SPF of 30. Apply sunscreen at least thirty minutes prior to leaving the house and reapply it every two hours for the best coverage. Also, wear protective clothing such as long sleeves, pants and hats which can create artificial shade that block out the sun’s harmful UV rays. Also avoid direct sunlight or find shade during peak hours when the sun is at its strongest, usually between the hours of 10 AM to 4 PM.
#3 Maintain a Healthy Weight
Obesity is another one of those problems that the public is repeatedly warned about, yet far too many people unfortunately fall into the confines of weight gain anyway. In addition to various health problems like diabetes and heart disease, excessive weight also increases the risk for several kinds of cancer. Pancreatic, kidney, and thyroid cancers are all weight related. In fact, being overweight accounts for 20 percent of all cancer cases. Maintain a healthy body weight to avoid the potential of developing one of these types of cancers.
Keeping a healthy body weight is fairly simple with the right balance of diet and exercise. Most people should not worry about committing to a serious weight loss regimen unless instructed to do so by a physician. Instead, aim for low impact to moderate exercises that total at least 150 minutes a week for exercise or 30 minutes a day.
#4 Eat a Nutritious Diet
A healthy diet is a must when it comes to cancer prevention. Food consumption—whether healthy or unhealthy—can contribute to one’s risk of cancer, either decreasing or increasing it, respectively. An increased intake of fruits and vegetables has been found to help stop cancers such as those in the mouth and digestive system. And a good source of fiber is also known to prevent intestinal cancer. In contrast, other unhealthy foods including sugar, conventional dairy products and red meat can all increase the risks of cancer in the future.
When it comes to diet, make sure there is a good balance of fruits, vegetables and whole grains being consumed. Additionally, eating a diet full of antioxidants and vitamin D can give the body a natural boost to fight cancerous cells. This is especially true when it comes to skin cancer because the skin automatically absorbs many of these nutrients which help to fight against harmful UV rays. Also, processed, man-made foods should be avoided. Replace red meat with chicken, fish, beans and/or tofu. Certain spices like Alma and garlic can help to block carcinogens, so try to get those in as well. Finally, be careful around foods that are full of saturated fats. Too many saturated fats are also known to increase the chances of cancer.
#5 Stay Up-to-date on Vaccinations
Coming into contact with certain types of viruses can increase the risk of cancer substantially. For example, hepatitis B and HPV (human papillomavirus) can increase the chances of developing certain types of cancers. This is why it is so important to get immunized early on. Most children obtain their Hepatitis B and HPV shots shortly after they’ve been born or throughout childhood. However, for adults who are not up to date on them, schedule an appointment with a physician for treatment. For both Hepatitis B and HPV, a proper immunization from both diseases requires three shots taken over the course of six months. (Sometimes four shots in the same timeframe is required for Hepatitis B.)
For those who may be wondering, yes, there is such a thing as a cancer vaccine. However, it is still in its most early stages of research, testing, and development. While it may still be many years before the vaccine is made public, take care to obtain the proper vaccinations that are on the market today that may help to prevent cancer in the future.
#6 Practice Safe Sex
Furthermore, there are certain cancers, such as ovarian cancer, where the risk is increased when there is unprotected sex. For example, Hepatitis B, Hepatitis C, HPV, and HIV/AIDS are all spread sexually, resulting in a weakened immune system which in turn, can increase the risk of cancer. Remember, ask about a partner’s sexual history, wear protection, and even practice abstinence as a healthier alternative. Unfortunately, sex can pose a cancer risk in the presence of STD’s. Take the necessary precautions to reduce the risk of contracting STD’s which can simultaneously reduce the chances of developing cancers in the reproductive system.
#7 Reduce Alcohol Consumption
The effects of alcohol on matters of public health are well-documented, including the increased risk of developing cancer. Alcohol is broken down in the body with acetaldehyde, a known carcinogen. Extensive drinking damages the liver, which can lead to cancer building up in the scar tissue. All of this is especially important for those who are already smokers. In short, smoking and drinking together rapidly enhances the risk of cancer in the future. To remedy this, keep alcohol consumption at moderation. Men should drink no more than two standard drinks a day – that’s 26 fluid ounces of beer, ten fluid ounces of wine, or three fluid ounces of eighty-proof liquor. It is recommended that women should drink half that amount, one standard drink per day.
#8 Avoid Topping a Tank of Gas
While one of the least thought about causes of cancer, noxious fumes from gas are known to cause cancer. Avoid topping a gas tank and exposing oneself to these fumes where possible. Sometimes gas spills out onto the ground or even gets on the hand, causing exposure to toxic fumes. This is because gasoline contains a chemical called benzene, which among other major health concerns raises one’s chance of developing cancer later in life.
#9 Get a Full Night’s Sleep
Irregular sleep schedules can lead to cancer. This is because a consistent circadian rhythm is a natural biological function that helps to stave off cancer. Clinical studies have shown that women who do not get enough sleep have a heightened risk of breast cancer, while lack of sleep is also a potential factor in obesity – which as discussed, is also a contributor to cancer. When it comes to getting enough rest, stick to a set sleep schedule. Wind down the same way every night, get to bed at a specific time, and wake up at a specific time. For those who can get a good night’s sleep on a regular basis, there are much better odds of avoiding cancer in the future.
#10 Pay Attention to the Signs of Cancer
Unfortunately, the body can turn against itself, especially in cases of cancer caused by genetic dispositions. There’s only so much that can be done to fight against a built-in predisposition to cancer. This is why it is so important to keep an eye out for the body’s signals that are indicating that something is wrong. Signals such as constant fatigue, areas of pain, swelling, and unexplained bleeding could all indicate a cancerous growth. Seek medical attention immediately if any of these symptoms appear.
Most cancers are easiest to fight in their early stages so keep watching for signs. Look for sudden moles and odd growths on the body. Sudden, unexplained weight gain or loss could also be a sign of cancer, so weighing oneself regularly is important. Also make sure to see a doctor on a regular basis. In this manner, signs that may not be visible to the eye could show up in testing or scans performed by the physician.
Final Thoughts
Cancer can run the range from early stage and virtually harmless to a life-threatening terminal illness. In the case of genetic inclinations, the sad truth is that preventative measures can only do so much. However, there is still good news. Many forms of cancer are preventable when the right steps are taken towards a healthier lifestyle. Simply follow some of these suggestions to lower the odds of developing cancer. Avoid smoking and alcohol, get enough sleep, stay up-to-date on vaccinations, exercise and eat healthy meals. These are just some of the ways in which cancer can be avoided. Cancer does not have to be the end, and living a healthier life is still within one’s reach. Follow these daily health tips to reduce the risk of developing cancer.
To learn more about cancer prevention and tips on living a healthier life, contact a medical provider near you today.