How Lifestyle Choices Can Reduce Cancer Risk

Cancer is one of the most fatal diseases in the world, but the majority of the cases are known to be preventable through positive changes in lifestyle. According to the World Health Organisation, about one-third of all cancer cases could be prevented by modifications in behaviour. In this article, we describe how understanding the factors that affect the likelihood of developing cancer and taking measures to avoid them can greatly decrease the chances of developing cancer.

The Role of Diet and Nutrition in Cancer Prevention

Cancer prevention can be achieved by at least adopting a healthy diet. A balanced diet of nutrient-rich foods aids in weight control, boosts the body’s defence mechanism, and contains anti-inflammatory properties that are vital in fighting cancer. Eat plenty of fruits and vegetables, which are packed with vitamins and minerals that help the body avoid cell damage. It is recommended that you take at least five servings a day.

Here are some dietary guidelines to consider:

Avoid Sugary Drinks and Limit Alcohol

Sodas are known to lead to obesity, and since obesity is among the known causes of cancer, sodas are related to cancer. Drinking alcohol increases the risk of getting cancer of the breast, liver, and colon, among other forms of cancer.

Physical Activities

It also adopts regular exercise for the prevention of cancer diseases. Physical activities are useful in managing weight, decreasing inflammation, and improving the immune system. It is recommended to engage in moderate-intensity exercise for at least 150 minutes a week or high-intensity exercise for 75 minutes a week. The activities may encompass walking, running, cycling, or swimming, among others.

Weight Management

Keeping fit can reduce one’s risk of getting different cancers, such as breast, prostate, lung, colon, and kidney cancer. The causes of obesity include hormone imbalance, chronic inflammation, and insulin resistance, which increase the chances of getting cancer. Weight control is most efficiently achieved by adopting a balanced diet along with physical activities.

Avoiding Tobacco

Cancer and deaths caused by cancer are mainly attributed to the use of tobacco. Some of the diseases are lung cancer, mouth cancer, throat cancer, pancreas cancer, bladder cancer, and kidney cancer. There is no specific age at which it is safe to quit smoking, as it can still lower the risk of cancer. One should also avoid exposure to second-hand smoke since it also causes lung cancer, even if one does not smoke.

Limit Red and Processed Meats

Some of the researchers have noted that consumers of red and processed meats are likely to develop colorectal cancer. To take care of your heart, consume proteins that are not high in fat, such as fish, poultry, beans, and legumes.

Choose Whole Grains Over Refined Grains

Goods that are made from grains, such as brown rice, oats and whole wheat bread, have high fibre and nutrients compared to refined grains, thus helping to decrease the chances of colorectal cancer.

Limiting Sun Exposure

Skin cancer is among the most frequent types of cancer, and at the same time, it is among the most avoidable cancers. Avoiding sunburn by protecting yourself from the sun can help prevent skin cancer. Apply sunscreen with an SPF of at least 30, wear protective clothing, and stay away from tanning beds. It is recommended to examine your skin on a frequent basis and visit a dermatologist if you have any questions.

Vaccinations

Some infections are related to cancer, for example, HPV and hepatitis B; vaccinations can prevent these infections and thus lower the risk of related cancers. The HPV vaccine is advised for boys and girls to protect against cervical and other cancers. 

Health Check-Ups and Visits to the Doctor

Screening can help identify cancer at an early stage, which can greatly decrease the mortality rate. Some tests, such as mammograms, colonoscopies, and Pap smears, can help find cancer before it has a chance to progress and become difficult to treat. Consult with your doctor about the recommended screening tests according to your age, gender, and family history.

Reducing Stress

Stress can be detrimental to your health if it is chronic since it weakens your immune system, which means that your body will be unable to fight diseases such as cancer. Practices such as yoga, meditation, deep breathing and having a balance between work and personal life can enhance the quality of life and may also assist in preventing cancer.

Lifestyle Change Management Techniques

It is not easy to change behaviour and adopt new healthy lifestyles. Here are some tips to help you stick with your new habits and reduce cancer risk:

Start small: One should not attempt to change everything at once and it is advisable to make one or two changes at a time. Start with baby steps, for example, eat more fruits and vegetables or exercise on a regular basis.

Stay motivated: Take a moment and think about why these changes are important: for your health and for the health of your family members. If you want to, you can try to join a support group.

Enjoy new habits: Find meals that you like and are good for you and activities that you will not dislike doing. Engagement leads to the probability of long-term commitment.

Be patient: It is a process that requires time; people have their ups and downs, including those who are in a recovery process. Treat rejection and failure as normal phases that one has to face in the process of learning.

The Bottom Line

While it is impossible to guarantee the non-appearance of cancer, it is possible to reduce cancer risk and the probability thereof by living a healthy lifestyle. Not smoking, limiting exposure to the sun, getting vaccinated, having screenings when needed, eating healthy, exercising, keeping within a healthy weight, and managing stress will reduce your risk of getting cancer and enhance your health. It is advisable to ensure that you take your time and learn how you can avoid getting sick in the future and, hence, live a healthy life.