Every year CANCER kills nearly 10 million people, and almost 70% of these fatalities are of people over 60 years. However, despite these grim numbers, scientists and doctors have made considerable progress over the years that has helped improve our chances of surviving cancer.
As per experts, there are certain lifestyle changes that you can adapt in your daily life, it will make a significant difference in reducing the risk of you getting cancer. Here are some ways you can reduce your risk of getting cancer:
1 Avoid Tobacco– According to studies, smoking is linked to various types of cancer including mouth, throat, pancreas, kidney, bladder, and cervix. Meanwhile, chewing tobacco can result in cancer of the oval cavity and pancreas. Avoiding tobacco in all forms is one of the foremost changes you can make to reduce cancer risk. Even if you are not a smoker yourself, it is best to avoid secondhand smoke as well.
2 Eat Healthily– A nutritious and healthy diet can go a long way in reducing cancer risk. Incorporate plenty of whole grains, fresh fruit, and vegetables into your diet. Also include food rich in fibre and proteins. High-calorie foods and drinks are also best avoided.
3 Exercise Regularly– It helps keep obesity at bay and lowers levels of hormones such as estrogen and insulin, which have been linked to cancer. In addition, studies suggest that a moderate level of physical activity can help reduce the risk of colon cancer as well as breast and reproductive cancer in women. So if you are someone who has a sedentary lifestyle, get moving and aim to incorporate at least 30 minutes of physical activity into your daily routine. Getting regular exercise does not mean you have to hit the gym every day. Instead, you can keep things fun by picking up a sport or hobby that involves some level of physical activity.
4 Maintain a Healthy Weight– maintaining a healthy weight can also lower the risk of various types of cancer such as cancer of the colon, kidney, breast, pancreas, lung, and prostate. According to some experts, this is because adipocytes of fat cells release substances that support tumour growth. To keep a healthy weight, you must start cutting out the junk in your diet. The secret of keeping off kilos is regular exercise and a calorie deficit diet that is rich in vitamins and nutrients.
5 Use Sunscreen– Everyone loves soaking in the sun during winter. However, without protection UV rays from the sun cause damage that could result in skin cancer. Although skin cancer is one of the most common forms of cancer, experts believe it is preventable. Avoid stepping out when the sun is strong, and if you do step out, cover exposed areas and reapply sunscreen every two hours. Use sunglasses and broad-brimmed hats to protect your eyes and face.
6 Cut Down on Alcohol– If you indulge in alcohol, it is a good idea to limit your intake. Excess alcohol can increase the risk of cancers of the liver, colon, mouth,larynx, and esophagus. It also increases a woman’s risk of breast cancer.
7 Get Regular Medical Check-ups– Regular screenings can help catch signs of cancer early- which can be a game changer in due course of time. While women can get pap smears and mammograms to detect cervical and breast cancer, men can opt-out for colonoscopy and prostate exams to detect colon, rectum, and prostate cancers.
8 Trace Your Family History– You may have your mother’s eyes and your father’s nose, however, you may also have inherited their cancer genes. This is why it is crucial to trace your family history and reach out to your healthcare professionals for genetic testing if the need arises.
9 Avoid Exposure to Toxins– Carcinogens are chemicals that have the ability to genetically damage your DNA, which can increase your risk of cancer. Asbestos, arsenic, radon, and benzene are some of the known carcinogens, and we should avoid contact with these chemicals at all costs.
10 Get Vaccinated– Not only Covid-19, but vaccines can also protect against certain forms of cancer. While hepatitis B vaccinations have been integrated with the Universal Immunisation Program (UIP) in India, awareness about HPV vaccination is pretty low. Human Papillomavirus (HPV) is a sexually transmitted infection that can result in different forms of cancer, including cervical. Although doctors suggest getting the HPV vaccine before the first sexual intercourse, it is quite alright to even get it by your mid-20s.
Waiting for your views on this blog.
Anil Malik
Mumbai, India
13th April 2023