8 lifestyle changes that could reduce your cancer risk

The rise in the incidence of cancer globally is alarming. According to the American Cancer Society, every American has a 1 in 3 chance of developing cancer. There is hope, however, as researchers have stated that almost half of all cancer cases and related deaths are preventable. The fast and foremost step to controlling the spread of cancer is to become aware of the risk factors.  In case one is at risk for cancer, it is possible to reduce the risk significantly by making a few lifestyle changes.

Read on to learn some lifestyle changes to prevent cancer. 

8 tips to reduce the risk of cancer 

Although there are a few risk factors, like genetics, that we cannot control, there are a few healthy lifestyle choices we can adopt. Research conducted by the National Institutes of Health has revealed that at least 75 to 80 percent of cancers in the United States may be prevented by making lifestyle changes. Here is a list of 8 lifestyle changes that can help reduce its risk.

1. Avoid smoking and secondhand smoke 

Lung cancer is one of the leading causes of cancer-related deaths in the United States. About 80% to 90% of lung cancer deaths in the U.S. are linked to smoking. Furthermore, using tobacco not only causes lung damage but also leads to several other types of cancer. Even inhaling secondhand cigarette smoke can increase risk. Quit smoking at the earliest and if you are a non-smoker, avoid indoor spaces where people smoke. 

2. Exercise to stay fit 

The American Cancer Society states that obesity causes almost 8% of all cancer cases and more than 6% of all cancer deaths. Opting for a healthy diet and exercising on a regular basis is crucial to sustaining a healthy body weight. Physical activity also helps lower the risk by reducing inflammation, improving digestion, and improving immune system function. Do aerobic activities like biking, swimming, walking, running, etc. for 150 to 300 minutes every week. 

3. Switch to a healthy diet 

According to the American Institute for Cancer Research (AICR), consuming different plant-based foods can play a vital role in preventing this disease. Avoid fatty and sugary foods because excess fat can lead to inflammation in the body. If your body suffers from inflammation over a long period, it can lead to tumor growth.

Besides, limit the intake of processed or red meat and opt for lean protein like turkey, or fish instead. Several studies have found that the risk of colorectal cancer is significantly higher among meat eaters. Instead of animal protein, eat plenty of fruits and vegetables to increase the number of plant-based foods in your diet. 

4. Protect yourself from the sun 

One of the most common cancers in the United States, skin cancer affects more than 3.5 million Americans each year. Sunlight and excessive tanning are the primary causes of this disease. Therefore, it is vital to use sunscreen with a higher SPF to limit sun exposure. Apply sunscreen in all the exposed areas, especially the head, neck, and hands, where most skin cancers appear. Additionally, use masks, scarves, and sleeves to prevent UVA and UVB radiation from damaging your skin.  

5. Get vaccinated 

Experts have identified several infections that can cause cancer. While Hepatitis viruses can lead to liver cancers, Human Papillomavirus (HPV) is responsible for most cervical cancers and significantly increases the risk of anal, vaginal, and penile cancers. Consult your primary care provider about vaccine recommendations and get immunized to prevent these infections. 

6. Practice hygienic habits 

HPV or Human Papillomavirus, responsible for causing genital warts is the most common sexually transmitted infection in the world and can lead to a range of cancers. Use protection and practice safe sex to prevent it from transmitting. In addition, never share needles with people who use intravenous drugs. It can lead to HIV, hepatitis B, and C, and result in liver cancer.  

7. Limit alcohol consumption 

The amount of alcohol you consume on a daily basis determines your risk as well. The Dietary Guidelines by the Department of Health and Human Services for Americans suggest women should not consume more than one alcoholic drink per day. On the other hand, men should limit it to two drinks per day. Moderate to heavy alcohol consumption is associated with several cancers such as head and neck cancer, esophageal cancer, liver cancer, breast cancer, and colorectal cancer. 

8. Schedule an annual screening 

Some types of cancer are hereditary, and if you have a family medical history, you are at increased risk. Therefore, scheduling regular visits to the doctor and getting an annual screening is crucial to detect any issues early or identify precancerous conditions.

Read More: The Impact of Lifestyle Changes on Prostate Cancer 

Takeaway 

These lifestyle changes not only help in reducing the risk of cancer but also improve the overall quality of life. Always make sure to consult a primary care physician at the earliest if your loved ones show any symptoms of cancer. Preventive measures and early detection are the keys when it comes to managing cancer and controlling its spread.  

Looking for advanced cancer treatment centers in Florida? Consider ACTC to get personalized treatment plans for every individual patient based on an in-depth understanding of their needs. To get the best cancer treatment for you or your loved one, call 352-345-4565 to schedule an appointment.