Join The Fight Against Cancer - Here's How You Can Help Yourself Today

Join the fight against cancer! Here's how to protect yourself today

Cancer is one of the leading causes of death worldwide, but many types of cancer are preventable. Lifestyle factors have been linked to a variety of malignancies, including those common across the globe, such as lung, colorectal, prostate, and breast cancer (Bray et al., 2018) (Romaguera D et al., 2012) Did you know that tobacco use, excess weight, poor diet, and physical inactivity have been implicated in the majority of cancer deaths in the United States and worldwide (Vander Hoorn et al., 2005) By taking charge of your health and making informed lifestyle choices, you can significantly reduce your risk of developing cancer. In this blog post, we will explore key evidence-based recommendations to help you protect yourself and enhance your well-being.

Avoid Tobacco

Avoid Tobacco decreases cancer risk significantly

Avoiding tobacco is one of the most effective ways to prevent cancer. Tobacco contains numerous harmful chemicals that are known to cause several cancers, including lung cancer, head and neck cancers, esophagus cancer, pancreas cancer, liver cancer, stomach cancer, cervix cancer, colon cancer, bladder cancer, kidney cancer, and certain leukemias (Brownson et al., 1993) (Sasco et al., 2004). If you currently smoke, consider utilizing resources such as quit lines, support groups, and nicotine replacement therapies to help you quit.

Creating a smoke-free environment is equally important. Research shows that exposure to secondhand smoke significantly increases the risk of lung cancer in non-smokers (Kim et al., 2015). By avoiding tobacco and protecting others from secondhand smoke, you contribute to healthier living for yourself and those around you.

Be Physically Active

Being physically active can cut your cancer risk

Regular physical activity is essential for a healthy lifestyle and can reduce risk of many cancers including colon, breast, bladder, uterus, esophagus, kidney and stomach cancers (Inoue et al., 2008) (Wolin et al., 2009) (Antonelli et al., 2009) (Patel et al., 2005) (Patel et al., 2019). The American Cancer Society recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity each week. This includes activities like brisk walking, swimming, or cycling.

Even small changes can make a difference. For instance, taking the stairs instead of the elevator or walking during lunch breaks can help you incorporate more movement into your day.

Maintain a Healthy Weight

Obesity is associated with over 13 types of cancer

Maintaining a healthy weight is crucial for cancer prevention. Being overweight increases, the risk of at least 13 types of cancers including breast, colorectal, and endometrial cancers (Lauby-Secretan et al., 2016). To achieve and maintain a healthy weight, aim to combine a nutritious diet with regular exercise.

To gain insights into your habits, consider tracking your food intake and physical activity using apps or journals. Research indicates that weight loss can significantly lower your risk of developing cancer (Luo et al., 2019) (Shi et al., 2024).

Eat a Nutritious Diet

A diet rich in fruits, vegetables, and whole grains can reduce cancer risk

Your diet plays a key role in your health. A diet rich in fruits, vegetables, and whole grains can reduce cancer risk (Rock et alk., 2020). Aim for at least five servings of fruits and vegetables daily to benefit from the vitamins and antioxidants they provide.

Examples include incorporating leafy greens like spinach, berries, and legumes into your meals. Studies show that a diet high in fiber can lower the risk of several cancers including esophageal, gastric, colon, rectal, colorectal adenoma, breast, endometrial, ovarian, renal cell, prostate, and pancreatic cancers (Hu et al., 2023). Additionally, limit your intake of saturated fats, trans fats, red meat, and processed meats to support overall health.

Limit Alcohol Consumption

Limit alcohol to cut cancer risk

While some studies suggest that moderate alcohol consumption may have heart benefits, excess drinking can increase cancer risk (Jun et al., 2023). The more alcohol you consume, the greater your likelihood of developing cancers such as breast cancer, pancreas cancer, prostate cancer, liver cancer, and stomach cancer (Jun et al., 2023).

If you choose to drink, do so responsibly and in moderation. Experts recommend limiting alcohol to one drink per day for women and two drinks per day for men. Studies show that reducing alcohol intake can lead to a significant decrease in the risk of cancer deaths (Esser et al., 2023).

Protect Against Sexually Transmitted Infections (STIs)

Certain STIs, particularly human papillomavirus (HPV), are linked to various cancers, including cervical cancer, anus cancer, head and neck cancers

Certain STIs, particularly human papillomavirus (HPV), are linked to various cancers, including cervical cancer, anus cancer, head and neck cancers (Alhamlan et al., 2021). Protect yourself by practicing safe sex, such as using condoms, to prevent STIs.

Consider getting vaccinated against HPV, which has been shown to reduce the risk of cervical cancer by nearly 70% (Massad et al., 2009). The vaccine is recommended for preteens and young adults to help safeguard your health and reduce cancer risk.

HIV can increase risk of cervical cancer and non-Hodgkin lymphoma and other cancers (Chen et al., 2015). Also, Hepatitis B virus and hepatitis C virus are associated with liver cancer (Schiefelbein et al., 2012). Keep yourself safe by using condoms and limiting the number of sexual partners and reduce your risk of sexually transmitted diseases and subsequent cancer risk. Also, regular screening for sexually transmitted infections, particularly HPV and HIV, can help identify infections early and allow for timely intervention to prevent cancer development. 

Guard Against Sun Exposure

Protecting yourself from harmful UV rays is essential to lower the risk of skin cancer, including melanoma and non-melanoma skin cancer

Protecting yourself from harmful UV rays is essential to lower the risk of skin cancer, including melanoma and non-melanoma skin cancer (Sender et al., 2020). Use sunscreen with at least SPF 30, wear protective clothing, and seek shade during peak sunlight hours.

Avoiding tanning beds is crucial as well; studies indicate that using tanning beds before age 30 increases the risk of melanoma by 75% (IARC 2007). Taking these steps can significantly enhance your skin health and lower your chances of developing skin cancer.

Get Regular Cancer Screenings

Get screening for cancer with your primary care doctor

Regular cancer screenings are vital for early detection, which improves treatment outcomes. Depending on your age, gender, and risk factors, discuss with your healthcare provider to schedule screenings for breast, cervical, colorectal, and lung cancer.

For example, mammograms can detect breast cancer months and years before a lump can be felt. Staying proactive about your health and getting regular screenings can save lives.

Take Charge of Your Health

Take charge of your health to decrease your cancer risk

Preventing cancer requires a comprehensive approach. By following the outlined recommendations such as avoiding tobacco, staying active, maintaining a healthy weight, and eating a nutritious diet, you can lower your cancer risk.

Begin by making small changes that lead to a ripple effect in your lifestyle. Encourage friends and family to join you on this journey to better health. Together, we can create a community focused on cancer prevention and overall well-being.

Now is the time to take control of your health. These simple steps can lead to a healthier life and make a substantial difference in the fight against cancer.

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