Top 10 Ways to Reduce Your Cancer Risk
10 Stop Using Tobacco
Tobacco use, regardless of the type, increases your risk of cancer. Lung cancer, mouth cancer, throat cancer, laryngeal cancer, pancreatic cancer, bladder cancer, cervical cancer, and kidney cancer are among the malignancies linked to smoking. Chewing tobacco has also been linked to pancreatic cancer, in addition to oral cavity cancer. Even if you don’t smoke, secondhand smoke can increase your chances of getting lung cancer in the future. Avoiding tobacco usage or making the decision to stop using it completely makes cancer prevention simpler.
9 Exercise Regularly
Overweight is a major risk factor for uterine, colon, breast, esophageal, and kidney cancers, among other cancers. Physical activity has also been linked to a decreased risk of colon cancer in various studies. Exercise also appears to reduce a woman’s risk of breast cancer and, most likely, other reproductive cancers. Furthermore, even if you do not lose weight, exercising will keep you safe. According to the American Cancer Society, adults should exercise for at least 150 minutes each week at a moderate level. Every week, children should engage in at least one hour of moderate-intensity exercise.
8 Eat Healthy Foods
One of the most important things you can do to preserve your health is to adjust your diet. Furthermore, several meals have been linked to an increased risk of cancer. The American Cancer Society recommends that you eat a well-balanced diet rich in vegetables and fruits. Make sure you receive at least 2 cups of fruits and veggies every day. You should also minimise your intake of processed meats like hot dogs and lunch meats. If you must eat meat, the best selections are fish, fowl, and lean cuts of cattle. You also need to eat a lot of fruits and vegetables. The core of your diet should include fruits, vegetables, and other plant-based foods like whole grains and legumes.
7 Limit Your Alcohol Intake
If you choose to drink alcoholic beverages, limit yourself to one drink each day on average. According to the American Cancer Society, excessive alcohol use increases the incidence of cancers of the mouth, throat, oesophagus, liver, and colon, as well as breast cancer in women. Cigarette smoking increases the risk of certain cancers that are caused by alcohol use. By keeping track of your drinking, you may simply reduce your alcohol consumption. Additionally, if you have an alcohol need, you might try to exercise and drink more water, as well as eliminating all of your alcohol from your home.
6 Protect Your Skin
Skin cancer is one of the most common kinds of cancer, but it is also one of the easiest to prevent. UV radiation from the sun, sunlamps, and tanning beds are all hazardous to the skin and can lead to skin cancer if not avoided. Between the hours of 10 a.m. and 4 p.m., when the sun’s rays are at their strongest, stay out of the sun. Keep as far away from the sun as possible when you’re outside. Sunglasses and a hat with a broad brim are also recommended. Protect the parts of the body that are visible. Dress in thickly woven, loose-fitting clothing that covers as much of your skin as possible.
5 Avoid Sugary Drinks
Do you want to lower your cancer risk? High-calorie meals should be taken in moderation and sugary beverages should be avoided. Collins points out that, while such meals may not cause cancer directly, they might contribute to calorie overconsumption if consumed on a regular basis. Instead, the Doctor advises eating plenty of fruits, veggies, and whole grains. Not just cancer, but Type 2 diabetes, which affects people all over the world, is one of the most common diseases. Regular users of carbonated beverages are 1.1 percent more likely to get the condition.
4 Get Vaccinated
Vaccines against cancer-causing viruses, such as the human papillomavirus, have been developed by scientists (HPV). Protection against certain viral infections is a critical component of cancer prevention or risk reduction. If a person has hepatitis B, their chances of developing liver cancer rise. The vaccination is suggested for select persons who are at high risk for hepatitis B. Adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, people who use intravenous drugs, men who have sex with other men, and health care or public safety professionals who may come into contact with infected blood or bodily fluids are among those who fall into this category.
3 Have a Quality Sleep
Make getting a good night’s sleep a top priority. To be sure, there isn’t enough evidence to link sleep deprivation to cancer. Poor and insufficient sleep, on the other hand, is linked to weight increase, which is a cancer risk factor. According to studies, those who sleep for less than six hours each night have a higher risk of dying from any reason, and one large-scale study found that people who sleep short had a higher risk of cancer. Sleep is universally acknowledged as being critical to human health and well-being. Sleep appears to have an impact on nearly all of the body’s functions, and research shows that it may have a range of effects on cancer.
2 Avoid Risky Behaviors
Another effective cancer prevention technique is to avoid risky behaviours that might lead to infections, which can raise the risk of the illness developing. Limit the amount of sexual partners you have and always use a condom during sexual activity. The more sexual partners you have over your life, the more likely you are to get a sexually transmitted infection like HIV or HPV. Individuals living with HIV or AIDS are more likely to develop malignancies of the rectum, liver, and lungs. The most frequent HPV-related disease is cervical cancer, although the virus may also cause malignancies of the rectum, glans, throat, vulva, and uterus.
1 Get Regular Medical Care
One of the most effective ways to lower your risks of acquiring cancer is to maintain basic medical care. You should have a physical examination once a year. Self-examinations and screenings for a variety of cancers, including skin, colon, cervical, and breast cancer, are recommended on a regular basis. It has the potential to improve your odds of finding cancer early, when therapy is most likely to be effective, and so lowering your risk of death. Consult your doctor to determine the best cancer screening regimen for you.