Cancer Prevention: 6 Tips To Reduce Your Risk
Cancer is a prevalent health condition worldwide, and recent data reported over 80,000 cases between 2016 and 2020. A lot of advice is available on how people can reduce their cancer risks. However, this knowledge is always evolving, and recommendations from one research may contradict another. Regardless, it is well acknowledged that lifestyle choices largely influence the likelihood of developing cancer. So why not consider the following lifestyle changes to help avoid this disease?
Avoid tobacco use
Tobacco use is firmly linked to an elevated cancer risk, making it critical to avoid it. It exposes the body to various hazardous compounds, including carcinogens, which can lead to lung, throat, oral, esophageal, and bladder cancer. Secondhand smoke, in addition to direct smoking, can impair health and raise the risk of cancer in nonsmokers. You can greatly reduce your odds of acquiring cancer by quitting smoking, resulting in a better and longer life. Also, quitting smoking offers immediate advantages since the body begins to mend itself, and the cancer risk lowers steadily over time.
Get vaccinated
Most vaccines are created to safeguard people against infectious diseases, but have you ever wondered if some vaccines can also decrease the likelihood of some types of cancer? Recent studies have revealed that this is the case. For instance, the HPV vaccine has been proven to shield people from the human papillomavirus (HPV) associated with numerous types of cancer. Plus, there's the hepatitis B vaccine, which has been known to alleviate the risk of liver cancer that is frequently caused by a chronic infection of hepatitis B. By taking advantage of vaccines, you could hinder infectious illnesses and potentially reduce your risk of certain types of cancer. Check-in with your healthcare provider to determine which vaccines suit you best based on age, health status, and other conditions.
Stick to a healthy diet
Scientists have conducted studies revealing how your diet may impact your cancer risk levels. Believe it or not, eating veggies, fruits, whole grains, and lean meats can decrease your chances of cancer. But that's not all; snacking on processed and red meats, drinking sugary beverages, and eating food that contains lots of trans and saturated fats are said to amplify your risk of cancer. Consuming a fiber-rich, vitamin- and mineral-rich variety of cereals and whole-grain bread is better. Aside from taking at least two and a half cups of fruits and veggies daily, it would help to lessen your intake of fried food, butter, whole milk, and high-fat foods to lower cancer risk.
Limit alcohol consumption
Drinking less can help you prevent several cancers. According to experts, the recommended limit for men is two drinks a day, while for ladies, one is enough. If you’re struggling with alcohol addiction, it’s best to find ways to deal with this, to help reduce cancer risk. You can start small and eventually consider rehab for alcohol, which can prove helpful on your recovery journey. You can also have people who hold you accountable to help and encourage you to limit your alcohol intake.
Be active and keep a healthy weight
A healthy weight may reduce the risk of some forms of cancer. These include breast, prostate, lung, colon, and kidney cancers. Physical activity is also crucial. Aside from aiding in weight control, physical activity may reduce the risk of breast and colon cancer. Any amount of physical activity is beneficial to your health. However, for the most effect, aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity each week. You can mix both mild and strenuous activities in your daily routine. When it comes to physical activity, more is always better.
Avoid staying too long in the sun
The sun is sometimes bittersweet – one moment, it provides the body with essentials like Vitamin D; the next, it emits enough UV radiation to damage your skin cells and increase your odds of developing skin cancer. According to research, skin cancer is among the commonest cancer affecting both males and females. It is often caused by excessive sun exposure, so it is advisable to wear clothes that offer enough protection against the sun, seek shade and apply sunscreen with a higher SPF to lower your risk of skin cancer.
You can significantly reduce your cancer risk by implementing the seven tips above into your lifestyle. Prevention is always key, so take charge of your health today and make positive choices to safeguard your future. Your well-being is worth the effort.
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