7 practical ways to reduce cancer risk

 

Cancer is one of the leading causes of death worldwide, but you can reduce cancer risk. It is estimated that about 1,600 people will die from some form of cancer every day in the USA, according to the American Cancer Society (ACS).

The good news is that you can reduce your risk of developing cancer by making healthy lifestyle choices.

In this article, we will explore six proven ways to reduce your risk of developing certain types of cancer: colon, breast and ovarian cancers and lung cancer.

# 1. Reduce sugar in your diet

There is currently no conclusive evidence that sugar intake directly causes cancer. Still, there is supportive evidence that it can contribute to other conditions that bring about cancer.

It was reported that men with high blood sugar are at higher risk of getting prostate cancers.

Women also showed a similar chance of getting certain cancers with diabetes.

A study showed an association between diabetes and certain colon and rectum cancers.

Usually, diabetes type 2 patients are obese. So, the association between cancer risk and diabetes could be partly attributed to obesity.

# 2. Try to avoid processed foods at all cost

There is no way to totally eliminate your risk of cancer, but there are some things that you can do to reduce your risk.

The first thing you should do is avoid processed foods. Processed foods can contain many different types of preservatives and additives. These additives may increase your cancer risk and should be avoided at all costs.

Next, avoid foods with added sugar, fat or sodium (salt). These ingredients can increase inflammation in the body, linked with cancer and other health issues such as heart disease, diabetes and obesity.

If a food item contains an ingredient with more than one name on the label, it is best not to eat it. This usually means that the product contains several artificial flavours or sweeteners.

If someone eats large amounts of processed products regularly over longer periods, the risk of cancer increases.

​# 3. Eat plenty of green vegetables and fruits

The more fruits and vegetables you eat, your risk of cancer decreases.

There is a good reason why green vegetables are called “greens”. They’re packed with antioxidants that fight off free radicals that can damage DNA, which may lead to cancer.

Dark, leafy greens like kale and spinach are perfect for you because they contain lots of vitamin A, which helps prevent lung, colon, and breast cancer.

Not only that, but dark leafy greens also have plenty of fibre. The dietary fibre helps improve your gut mobility and the transit time of harmful chemicals inside the gut.

So, the dark leafy vegetables help detox, reduce weight, control blood glucose, and reduce the absorption of other nutrients, including cholesterol.

Do not forget about fruit too! Eating just two servings daily can reduce your risk by up to 15%. Try to eat as much as strawberries, blueberries, apples and citrus fruits. These fruits are rich in antioxidant and cancer prevention chemicals.

# 4. Quit smoking

To reduce your risk of cancer, it is essential to avoid tobacco.

Smoking is linked to many types of cancer, including those in the head and neck area. It also increases the risk of lung cancer, which can lead to death if not diagnosed early enough.

Quitting smoking is one of the best things you can do for your health—and it is never too late!

Even if you have smoked for years or decades and have been unable to quit so far, don’t give up hope: You just need the right tools and support.

# 5. Get 30 minutes of exercise every day

Exercise is one of the best ways to help reduce your risk of cancer.

Physical exercise helps you maintain a healthy weight and may even help prevent obesity. It also boosts metabolism and prevents muscle loss.

Exercise also reduces stress and improves sleep quality, lowering cancer risk.

While it might not be feasible for everyone to exercise 30 minutes daily, any amount of exercise is beneficial. Even just 15 minutes every day can add up over time!

# 6. Get vaccination to prevent cervical cancer

Cervical cancer is a type of cancer that starts in the cervix.

It is one of the most common types of cancer in women and can be prevented by getting an HPV vaccination.

The vaccine works by preventing infection with human papillomavirus (HPV), which causes most cases of cervical cancer. It also prevents genital warts and some vulvar and vaginal cancers caused by HPV.

# 7. Maintain healthy weight

Maintaining a healthy weight is important for reducing your risk of cancer.

Being overweight or obese increases the risk of developing colorectal and postmenopausal breast cancers, among others.

The fat cells influence the action of growth hormones which causes cells to divide more. The increased cell division results in the formation of cancer cells.

Obesity also increases the action of estrogen and cell division. When this happens in the postmenopausal period, breast and womb cancer risk rises.

So, make sure to maintain a healthy body weight. You can use the BMI calculator to find your weight for your height.

The Bottom Line

Cancer is a severe illness capable of damaging your quality of life and threatening your life.

Fortunately, there are many ways to prevent it with simple lifestyle changes that you can make today. These tips can help lower your risk of getting cancer.