You may have heard conflicting reports about cancer prevention. Sometimes specific cancer prevention advice recommended in one study is discouraged in another.
Often what is known about cancer prevention is evolving. However, it is well known that the lifestyle choices you make affect your chances of developing cancer.
So if you’re interested in preventing cancer, take comfort in the fact that simple changes in your lifestyle can make a difference. Consider these tips for cancer prevention.
- Don’t use tobacco
The use of any type of tobacco almost inevitably leads to cancer. Smoking is linked to several types of cancer, including cancer of the lung,
Avoiding tobacco, or deciding to stop using it, is an important part of cancer prevention. If you need help to quit smoking, ask your doctor about products and other strategies to quit smoking.
- Eat a healthy diet
Although making healthy selections in the supermarket and at mealtime does not guarantee cancer prevention, it could reduce the risk of developing this disease. Consider the following guidelines:
Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables, and other plant-based foods, such as whole grains and beans.
Avoid obesity. Eat lighter and leaner by choosing fewer calorie-rich foods, such as refined sugars and animal fats.
If you choose to drink alcohol, do so only in moderation. The risk of developing various types of cancer, including cancer of the breast, colon, lung, kidney, and liver, increases with the amount of alcohol you drink and the amount of time you have been drinking regularly.
Limit processed meats. A report by the International Agency for Research on Cancer, the World Health Organization’s cancer agency, concluded that eating large amounts of processed meat may slightly increase the risk of developing certain types. Of cancer.
Additionally, women who consume a Mediterranean diet supplemented with extra virgin olive oil and mixed nuts may have a reduced risk of developing breast cancer. The Mediterranean diet focuses primarily on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. Those who follow a Mediterranean diet choose healthy fats, such as olive oil instead of butter, and fish instead of red meat.
- Maintain a healthy weight and be physically active
Maintaining a healthy weight could reduce the risk of developing various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity also counts. In addition to helping you control your weight, physical activity alone may reduce the risk of developing breast and colon cancer.
Adults who participate in any amount of physical exercise get some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of intense aerobic activity. You can also do a combination of moderate activity and intense activity. As a general goal, include at least 30 minutes of physical activity in your daily routine, and if you can do more, even better.
- Protect yourself from the sun
Skin cancer is one of the most common types of cancer and one of the most preventable. You can try the following:
Avoid the midday sun. Stay out of the sun between 10 a.m. m. and 4 p. m., when the sun’s rays are stronger.
Stay in the shade. When you are outdoors, stay in the shade as much as possible. Sunglasses and a wide-brimmed hat also help.
Cover exposed areas. Wear loose-fitting, closed-knit clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more UV radiation than pastel colors or bleached cotton.
Don’t skimp on sunscreen. Wear a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Put on plenty of sunscreen, and reapply it every two hours – or more often if you’re swimming or perspiring.
Avoid sunbeds and sunlamps. These are as harmful as natural sunlight.