How can I decrease my risk of cancer?
Changing the way you live, act and eat can reduce the chance of cancer. Some of the changes take little effort. Most of them are just common sense.
It’s time to stop using tobacco
I would say this is the number one priority. This is nothing new and I am sure you are tired of hearing that you should stop. All types of tobacco have been linked to cancer including smoking, chewing and inhaling. You can do better than just switching from cigarettes to chewing tobacco or snuff. Easy for me to say, “Just cut it out already!” It’s time for you to decide and stop.
Second hand smoke is bad for you and your kids too. Just hanging around others who are smoking may increase your lung cancer risk.
As long as we are on the topic, stay away from nasty chemicals. Carcinogenic compound, those that cause cancer may be found in your home or workplace today. The list is quite long. Take a minute and take a look - http://www.cancer.org/docroot/ped/content/ped_1_3x_known_and_probable_carcinogens.asp
Improve your diet and eat more healthy foods
We all know it. It’s just a matter of better choices. You don’t have to throw everything out. Moderation of garbage foods wins out. This is what the American Cancer Society recommends:
• Eat a healthy diet, with an emphasis on plant sources.
• Choose foods and drinks in amounts that help achieve and maintain a healthy weight.
• Eat 5 or more servings of a variety of vegetables and fruits each day.
• Choose whole grains over processed (refined) grains.
• Limit intake of processed and red meats.
• If you drink alcoholic beverages, limit your intake.
• Drink no more than 1 drink per day for women.
Exercise regularly and maintain a normal weight
Being overweight or obese may contribute to the incidence of a number of cancers including cancers of the breast, colon, esophagus, kidney, stomach and uterus. So, exercise regularly and watch you weight.
The ACS recommends: Engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity are preferable.
Usual activities are those that are done on a regular basis as part of one's daily routine. These activities include those done at work (such as walking from the parking garage to the office), at home (such as climbing a flight of stairs), as well as those that are part of daily living (such as dressing and bathing). Usual activities are typically brief and of low intensity. Intentional activities are those that are done in addition to these usual activities. Moderate activities are those that require effort equal to a brisk walk. Vigorous activities generally use large muscle groups and cause faster heart rate, deeper and faster breathing, and sweating.
Stay away from STDs
Did you know that some STDs could lead to cancer? HPV is most often associated with cervical cancer. HIV increases the risk of anal cancer, cervical cancer, liver cancer, lymphoma and Kaposi's sarcoma. Hepatitis B or hepatitis C infection can increase your risk of liver cancer. Reduce your risk of these cancers by being careful.
Learn about immunizations that reduce cancer risk – Hepatitis B and HPV
Hepatitis B can increase your risk of developing liver cancer. Vaccination is now recommended for all babies in the United States and shots are given in the hospital just after birth. If you haven’t been immunized, consider it especially if you are in one of the following groups:
• Healthcare workers and public safety workers with reasonably anticipated risk for exposure to blood or blood-contaminated body fluids
• Sexually active people who are not in long-term, mutually monogamous relationships
• People seeking evaluation or treatment for a sexually transmitted disease
• Current or recent injection drug users
• Inmates of long-term correctional facilities
• People with end-stage kidney disease
• Staff and residents of institutions or group homes for the developmentally challenged
• Household members and sex partners of people with chronic HBV infection
• Susceptible (non-infected) people from United States populations known to previously or currently have high rates of childhood HBV infection. To see a list of these countries, go to http://www.cdc.gov/ncidod/diseases/hepatitis/b/country_listing.htm
• International travelers to regions with high or intermediate rates of HBV infection. To see a list of these countries, go to http://www.cdc.gov/ncidod/diseases/hepatitis/b/country_listing.htm
Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical cancer. The vaccine that protects against two cancer-causing types of HPV is recommended for girls’ ages 11 to 12. In addition, the Centers for Disease Control and Prevention recommends that the HPV vaccine be given to girls and women ages 13 to 26 who haven't completed the full vaccine series.
Don’t worship the sun or the tanning box!
There are more than 68,000 cases of melanoma in the US each year plus 1,000,000 cases of non-melanoma skin cancer. That’s a whole lot of cancer and worry. Most of it is caused by sun exposure. So, be careful. Avoid staying out in the sun all day long. Keep in mind that the sun is the strongest 10 a.m. and 4 p.m. Cover up and stay in the shade as much as possible. Use sunscreen – SPF 15 or more.
There isn’t too much that has to be said about tanning boxes.
Have regular check-ups and don’t forget to talk about cancer prevention
Seeing your physician regularly helps discover cancer early and helps prevent cancer too.
Your doctor will screen and if cancer is looming or present hopefully it is discovered early - early detection equal better outcomes and cures. Additionally, when discussing cancer prevention your doctor may go over risk reducing strategies and inform you on “what’s new out there."
