Cancer Prevention: What you should know to reduce your risk

Did you know that according to Cancer Research UK, there are over four in ten cases of cancer that could have been prevented? This is due to lifestyle changes and poor habits many of us have.
Evidence shows that the risk of developing cancer can be reduced by following health behaviors such as not smoking, having a sufficient amount of physical exercise, eat in moderations, follow cancer screens, and even vaccinations against the Human Papillomavirus (HPV).

But can Cancer indeed be prevented through healthy measures?

Sometimes cancer can be avoided, while other times it cannot. Perhaps, if no one smoked tobacco and made efforts to improve their overall health, there would be fewer cases of cancer. However, there are ways to reduce the risk.

Daily Habits Prevent Cancer

For those who do not smoke tobacco, the most common risk factors are body weight, physical activity, and diet. Over a third of cancer deaths in the U.S. are linked to poor physical activity and diet, such as being obese and overweight. However, a third of cancer cases are related to tobacco use.
Lung cancer is found to be held responsible for nearly 25% of cancer deaths. In fact, over 90% of related to smoking and second-hand smoking.

Eat a well-balanced diet

By maintaining a healthy weight and staying active, your chances of developing cancer will significantly drop. A healthy diet based on plants is also ideal. If you haven’t already noticed, there is plenty of research on our diet and cancer.

With a healthy, balanced diet, you can lower the risk of cancer. Add five servings of fruit and vegetables a day to benefit from fiber. You can also consume starchy foods like bread, potatoes, rice, and pasta – but choose whole-grain as much as possible.

Increase Movement

People should also limit their sedentary behavior such as sitting down, lying down or long hours in front of the screen. Doing some form of exercise above regular activities proves to have many benefits. Adults should have at least 3 hours of exercise a week or 75 minutes of high-intensity activity a day.

Being physically active will reduce the risk of breast and bowel cancer as well as endometrial cancer. Research tells us that regular exercise will help to keep your hormones stable as high levels can increase the risk of developing cancer.

Yearly Checkups

Go for a routine health check. Women over the age of 40 should screen for a mammogram each year up to the age of 70. Men over the age of 50 should begin their tests for colonoscopy to check for any colorectal cancer symptoms.

Eat More Fiber, Less Red Meat

Studies show that eating plenty of fiber will reduce the risk of bowel cancer. Fiber-rich foods include bread, breakfast cereals, whole-grain pasta, and rice.

On the other hand, while meat is a high-quality source of protein, research claims that there is a link between red and processed meat that will increase the risk of cancer. Those who eat high amounts might have a greater danger of developing bowel cancer than those who consume small amounts. Aim for less than 90g of processed or red meat a day.

Consume less alcohol

Drinking high amounts of alcohol is said to influence the risk of developing some form of cancers, which includes oral cancer, larynx and pharynx cancer, colorectal cancer, breast cancer, and esophageal cancer. To reduce the risk, health advisor says to stop drinking more than 14 items on a weekly basis.

Prevent sun damage on skin

While you may enjoy a nice, warm sunbath, take care of your skin to prevent skin cancer. Never stand out in the sun during the high hours of 11 am to 3 pm. Never allow your skin to burn and cover yourself with a t-shirt, hat, and sunglasses. Use as much sunscreen and sun protection with at least 15 SPF.

Once a month, scan your body for any freckles or moles. If you notice a sudden change, move the initiative to see your doctor. This may be a potential sign of skin cancer. The earlier you the sign is caught, the easier it will be to treat. See your doctor as soon as possible.

Understand your body

Do you feel uneasy as if someone was wrong? It is important to know your body and recognize any symptoms of cancer such as unexplained bleeding or lumps.

What other tips do you have on preventing the onset of cancer? Tell us in the comments below!

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