You've probably heard conflicting reports about cancer
prevention. Sometimes a specific cancer-prevention tip recommended in one study
is advised against in another.
Often, what's known about cancer prevention is still evolving.
However, it's well-accepted that your chances of developing cancer are affected
by the lifestyle choices you make.
So if you're interested in preventing cancer, take comfort in
the fact that simple lifestyle changes can make a difference. Consider these
cancer-prevention tips.
1. Get screened regularly
A screening checks for cancer before a person even shows
symptoms, and when it comes to finding cancer, the sooner the better. If it’s
caught early enough, the cancerous mass may be smaller and easier to treat (or
if a growth is in a pre-cancer state, you can avoid it altogether). Screening
recommendations for different types of cancer vary depending on age and gender,
but the idea is the same: be safe, not sorry. Check out these guidelines to see
which screenings you should be talking to your doctor about.
2. Broccoli
These mighty greens are in the cruciferous vegetable family,
along with cauliflower, cabbage, Brussels sprouts, bok choy and kale. Studies
show that broccoli and its family members have special plant compounds that may
protect the body from stomach cancer, as well as cancers of the mouth, pharynx,
larynx and esophagus.
Broccoli’s “trees” (otherwise known as florets) take on the
flavor of whatever spice or sauce you prepare them with.
Serving Size: ½ cup
- Puree steamed broccoli, avocado, garlic, non-fat milk and low-fat sour cream for a refreshing cold soup.
- Add your favorite spices to steamed broccoli for a great side dish.
- Cure the afternoon munchies with raw broccoli and fat-free ranch dressing
3. Be physically active every day — walk more and sit less
Sedentary lifestyles have become more common in high-income
countries since the second half of the 20th century and it’s not serving anyone
well. Our bodies are made to move. Experts recommend you get at least (if not
more than) 150 minutes a week of moderate-intensity exercise (walking, cycling,
household chores, swimming, dancing) or 75 minutes of vigorous exercise
(running, team sports, fast cycling). Kids ages 5 to 17 need at least 60
minutes of moderate to vigorous activity every day. When it comes to cancer
prevention, the greater the amount of physical activity, the greater the
benefit.
4. Maintain a healthy weight.
It’s not a perfect measure for bodily health, but evidence
shows it might be worth stepping on the scale every so often. For starters,
figure out your body mass index to see whether your weight is increasing your
risk of developing cancer. Lower your risk for some forms of cancer (including
breast cancer in women over 50 years old) by maintaining a healthy weight. If
you’re looking to shed or gain a few pounds in a healthy way, there are a few
tools out there to help you do it.
5. Eat a healthy diet
Although making healthy selections at the grocery store and at
mealtime can't guarantee cancer prevention, it might reduce your risk. Consider
these guidelines:
- Eat plenty of
fruits and vegetables. Base your diet on fruits, vegetables and other foods from
plant sources — such as whole grains and beans.
- Maintain a
healthy weight. Eat lighter and leaner by choosing fewer high-calorie foods,
including refined sugars and fat from animal sources.
- If you choose
to drink alcohol, do so only in moderation The risk of various types of cancer —
including cancer of the breast, colon, lung, kidney and liver — increases with
the amount of alcohol you drink and the length of time you've been drinking
regularly.
- Limit
processed meats. A report from the International Agency for Research on
Cancer, the cancer agency of the World Health Organization, concluded that
eating large amounts of processed meat can slightly increase the risk of
certain types of cancer.
In addition, women who eat a Mediterranean diet supplemented
with extra-virgin olive oil and mixed nuts might have a reduced risk of breast
cancer. The Mediterranean diet focuses mostly on plant-based foods, such as
fruits and vegetables, whole grains, legumes, and nuts. People who follow the
Mediterranean diet choose healthy fats, such as olive oil, over butter and fish
instead of red meat.
6. Limit alcohol consumption
Apparently, even small amounts of alcohol — whether it’s beer,
wine or hard liquor — can bump your risk for some cancers. If you truly want to
play it safe, don’t drink at all. Not only will you cut your chances of getting
cancer, you’ll lower your risk for cardiovascular disease and fatty liver
disease. You’ll also never have to worry about drunk texting again.
7. Don't use tobacco
Using any type of tobacco puts you on a collision course with
cancer. Smoking has been linked to various types of cancer — including cancer
of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney.
Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even
if you don't use tobacco, exposure to secondhand smoke might increase your risk
of lung cancer.
Avoiding tobacco — or deciding to stop using it — is an
important part of cancer prevention. If you need help quitting tobacco, ask
your doctor about stop-smoking products and other strategies for quitting.
8. Avoid soaking up the sun.
Skin cancer is one of the most common kinds of cancer — and one
of the most preventable. Try these tips:
- Avoid midday
sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's
rays are strongest.
- Stay in the
shade. When you're outdoors, stay in the shade as much as possible.
Sunglasses and a broad-brimmed hat help, too.
- Cover exposed
areas. Wear tightly woven, loose fitting clothing that covers as much
of your skin as possible. Opt for bright or dark colors, which reflect more
ultraviolet radiation than do pastels or bleached cotton.
- Don't skimp
on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30,
even on cloudy days. Apply sunscreen generously, and reapply every two hours —
or more often if you're swimming or perspiring.
- Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.
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