Did you know that you can reduce the risk of cancer and its variants by adopting a healthy lifestyle? Studies show that most cancer types relate to a lifestyle that includes a lack of physical activity and unhealthy eating habits. Cancer is usually sporadic and generic. That said, when it comes to keeping the degenerative condition at bay, there is both bad and good news.
The bad news is that there isn’t any fool proof way to prevent cancer entirely. As far as the good goes, you can take a few steps to lower the risk of developing it significantly and letting matters go out of control. What’s more, most of these lifestyle changes can help you reduce the risk of other deadly diseases and increase your chances of living a healthier and longer life. Here is a look at six simple lifestyle changes that cancer specialists agree will make a significant difference in your well-being!
By now, everyone in this world knows that smoking can be detrimental to their health. But one fact you may not know is tobacco-related cancers are the most easily avoidable ones in the world. Smoking causes lung cancer. Therefore, not smoking can significantly help you reduce the risk. However, not all forms of lung cancer are smoking-related. Variants such as mesothelioma develop due to asbestos exposure and worsen if you’re a chronic smoker. The symptoms of mesothelioma include fatigue, chest pain, shortness of breath, and loss of appetite, to name a few.
In order to avoid mesothelioma and other types of lung cancers, try to reduce your tobacco consumption and ensure your employer provides an environment safe for breathing. Or better yet, eliminate tobacco use. Research suggests smoking alone is known to cause about 480,000 deaths in the USA every year. Imagine the number of lives saved if people would stop smoking!
Eat more vegetables and fruits
Whole grains, leafy greens, beans, and fruits are rich in phytochemicals. These chemicals help your cells against damage due to cancer. Plus, plant based-foods are also low in calories and help you manage your weight properly.
A wise choice is to eat meals that contain two-thirds of plant-based foods. Furthermore, try to limit your intake of processed items such as canned or packaged foods. Anything that comes in a can, you should stay miles away from it. Also, try to keep your sugar consumption in check. This includes sugar-sweetened beverages (also the sugar-free kind). Lastly, avoid consuming processed meats like bacon, ham, and hot dogs. If it is difficult to avoid consuming these foods, try to eat them in moderation. Studies suggest that consuming processed and red meat can lead to increased chances of developing colon cancer.
Decrease sun exposure
We’re not asking that you become a vampire, but limiting your sun time reduces the risk of skin cancer. It is the most common cancer type there is, and around 1 out of five Americans are prone to developing skin cancer by the time they reach 70.
Applying sunscreen with an SPF rating of 15 every day can lower the risk of developing skin cancer by 40 percent. Furthermore, if you plan to expose your skin to the sun for a long time, such as going to a beach, don’t forget to wear long sleeves and a hat to protect yourself against UV rays.
Reduce alcohol consumption
It is not common knowledge, but excessively drinking alcohol can sometimes cause cancer. The more alcohol you consume, the higher the risk of developing cancers in your liver and kidneys. Plus, the type of beverage doesn’t matter, be it a shot of vodka, a can of beer, a glass of wine- all alcohol is terrible alcohol. All alcoholic beverages contain ethanol, and that is a known carcinogen. So, drink responsibly.
Regular physical activity such as jogging or even walking can reduce the risk of particular cancers tenfold. Compared to active people, sedentary individuals have a higher chance of developing cancers as being inactive increases the chances of becoming obese, which leads to hormonal imbalances.
Try to keep yourself moving throughout the entire day if possible. For example, if you are at work, instead of sitting around during break time, go for a walk outside. Or, when you’re watching your favorite movie or TV show, take a short walk during the commercial break.
Get cancer screenings more frequently
Some people can catch changes in their colon before it leads to colon cancer. At the same time, others can notice cancerous developments in their breasts and get treatment before it spreads to the lungs. It is a wise decision to have the dreading conversion about cancer screenings with your doctor. She or he will help you know which type of screenings you should go for.
Plus, you can also read screening guidelines for various cancer types on the internet. In the end, cancer screening will let you know about and treat cancer at an early stage, so it doesn’t spread and become something more deadly.
Keep in mind that the tips mentioned above reduce cancer risks but don’t eliminate the possibility. Numerous factors, environmental conditions, and family genes affect your risk of developing cancer. It is not all about exercising and eating the right food types. But they are the easiest things you can change to lead a healthier lifestyle. So, go ahead and try to incorporate healthy habits into your everyday routine. You’ll hopefully live a long, cancer-free life!
Image Credits: Mikhail Nilov