Best Practices for Lowering Your Cancer Risk
There is no magic pill to prevent cancer, but there is something you can do to reduce your risk of developing the disease: change your habits.
That's right, your habits have a significant impact on your health. Cancer risk is determined in part by genetics, which are beyond your control, and in part by lifestyle or environmental factors, which are largely within your control. In fact, researchers believe that one-third of all adult cancer cases are caused by poor lifestyle choices.
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Do you want to lower your chances of getting the disease? Begin with these lifestyle changes for better health.
Tobacco should be avoided:
The data is clear, smoking causes 30 percent of all cancer deaths and has been linked to dozens of different types of cancer, including esophageal, bladder, kidney, cervix, stomach, larynx, mouth, throat, and others.
Cigarette smoking is linked to almost all cases of lung cancer, which is the leading cause of cancer death. Men who smoke are 23 times more likely to develop lung cancer than nonsmokers, and women who smoke are 13 times more likely.
Even if you don't smoke, you should avoid those who do. Secondhand smoke exposure has been shown to increase the risk of lung cancer by 20 to 30 percent. Secondhand smoke is responsible for approximately 3,000 cases of lung cancer each year. Furthermore, toxic, cancer-causing chemicals have been found to be higher in secondhand smoke than in smokers' smoke.
Avoid all tobacco products while you're at it, as chewing tobacco has been linked to mouth, tongue, and throat cancer.
Keep a Healthy Weight
Obesity, defined as being significantly or extremely overweight, increases the risk of a number of serious medical conditions, including heart disease, high blood pressure, stroke, type 2 diabetes and certain types of cancer. Obesity has been linked to a number of cancers, including esophageal, pancreatic, gallbladder, breast, colorectal, endometrial, cervical, and kidney cancers. Obesity is now recognized as a risk factor not only for cancer development, but also for poorer outcomes. Every year, obesity is linked to 14% of cancer deaths and 3% of new cancer cases. Researchers estimate that if Americans maintained a healthy weight, 90,000 cancer deaths could be avoided each year.
Exercise
Physical activity on a regular basis has been shown to improve overall health and wellbeing as well as lower the risk of cancer. Moderate physical activity has consistently been shown in studies to reduce your risk of cancer by up to 50%. Exercise has been shown to reduce the risk of breast and colon cancer in particular. Get moving 150 minutes of moderate activity per week is the starting point.
Consume Nutritious Food
There are a million fad diets to choose from, but real food is the best option. The healthiest diet is one that is high in nutrient-dense food that grows naturally. Fill your plate with fruits and vegetables and limit your intake of animal products and processed foods for optimal health and a lower risk of cancer.
Limit your alcohol consumption
Drink in moderation if you choose to do so. Increased alcohol consumption raises the risk of a number of cancers, including breast, colon, lung, stomach, and liver cancer. In fact, even moderate alcohol consumption has been linked to an increased risk of breast cancer. Alcohol is responsible for an estimated 3.5 percent of all cancer deaths. Even moderate alcohol consumption can raise the risk of a variety of cancers. Alcohol consumption should be limited to no more than two drinks per day for men and one drink per day for women, according to the World Cancer Research Fund and the American Institute for Cancer Research.
Stress Management
While stress has not been definitively linked to cancer in any studies, it has been shown to increase the risk of heart disease and weaken the immune system, potentially laying the groundwork for cancer development. Furthermore, stress can lead to people engaging in cancer-related unhealthy behaviors such as smoking, excessive drinking, or overeating.
Meditation, journaling, deep breathing, progressive muscle relaxation, and other stress management techniques are available. Find out what works best for you and keep stress at bay for better health.
Get Enough Sleep
Sleep is an essential part of our health. It allows the body to rest and recharge while also being required for important physiological processes like hormone regulation, which affects immune function and overall health. The average person requires six to eight hours of sleep per day, but most of us do not get enough. Sleep deprivation can have serious consequences for our health. In fact, some studies have found that people who consistently get less than six hours of sleep per night over a long period of time are at a higher risk of developing certain types of cancer. The reasons are unknown, but it could be related to levels of the sleep hormone melatonin.
Sun protection is essential
Skin cancer is one of the most common types of cancer, but it is also one of the easiest to avoid. Use sunscreen, wear protective clothing and hats, and avoid the midday sun to protect your skin from the sun's harmful rays. Avoid using tanning beds or sunlamps. When possible, seek out shade.
Get Selected
There are several cancer screening tests available to help detect it in its early stages, when it is most treatable. Mammograms, for example, have been shown to detect breast cancer early before symptoms appear, and the PSA test has also been shown to detect prostate cancer early. Some screening tests, such as colonoscopy or PAP smears, can actually aid in the prevention of early pre-cancerous changes from progressing to cancer.
Screening recommendations differ depending on age and family history. Consult your doctor to determine the best screening schedule for your specific needs.
X-rays are not always necessary
Radiation from X-rays and other imaging techniques (like CT scans and MRI) has been linked to an increased risk of several cancers. X-rays and scans are sometimes necessary, and the benefits outweigh the risks. However, excessive scanning is not advised. When considering elective scans, such as yearly dental X-rays, use common sense and caution.
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