The American College of Surgeons has referred to cancer as a silent pandemic because it has been the leading cause of death in the United States for decades.
This sad statistic becomes even more disturbing when you consider that current research attributes the majority of cancer cases (around 90 to 95%) to lifestyle factors like diet, alcohol, smoking, and environmental pollutants. Only a small percentage of cancers (around 5-10%) are directly caused by genetics.
This indicates that by adopting certain lifestyle habits you may be able to greatly reduce your cancer risk. The following tips may help you achieve this goal.
Food and drink choices that lower your risk:
- Avoid processed meat. Many studies support a strong connection between cancer and processed meats, like hot dogs and bacon. The same is true for red meat. Some cooking methods, including grilling and barbecuing, can also concentrate carcinogens (substances or agents that can cause cancer).
- Focus on fruits and vegetables. These are rich in certain cancer-fighting phytonutrients, such as antioxidants. Aim for at least five servings a day.
- Try soy products. Soybeans contain plant estrogens that may help reduce inflammation and oxidative stress, which could lower cancer risk. Try adding some soy, like soybeans or tofu, to your weekly menu.
- Increase fiber intake. A diet rich in fiber helps to prevent cancer, by eliminating waste material from your body and diluting carcinogens. Whole food, and plant products like legumes, fruits and vegetables, grains, nuts, and seeds are great choices.
- Eliminate unhealthy fats. High levels of saturated fat, which comes primarily from animal products (meat and dairy), are associated with an increased risk of cancer. Choose healthy fats like nuts, seeds, avocados, and olives.
- Filter your water. Home and office water filters can reduce your exposure to contaminants and help you stay hydrated. Plus, any liquids that increase urination help reduce the risk of bladder cancer.
- Avoid alcohol. Drinking alcohol increases your risk of developing many types of cancer, including liver cancer, bladder cancer, and pancreatic cancer. The more alcohol you drink, the higher your risk. Try drinking herbal tea instead.
- Limit sugary foods and drinks. Eating and drinking too much sugary foods and beverages can lead to weight gain, which is a risk factor for cancer. Excess sugar consumption also reduces the efficiency of your immune system.
Other lifestyle choices that lower your risk:
- Quit tobacco. Tobacco is a leading cause of cancer and cancer deaths. Tobacco use can cause cancer in almost any part of your body including the kidney, liver, mouth, and lungs.
- Stay active. Regular exercise strengthens your immune system. Research has shown that people who exercise regularly have a significantly lower risk of developing commonly occurring cancers.
- Lose excess weight. Research shows that obesity increases the risk of cancer, especially if you tend to accumulate those extra pounds around your waist. Having excess body fat means more inflammation in the body, which alters the ways cells divide and can increase your risk of cancer.
- Sleep well. In order to have a well-functioning immune system you must get regular, good quality sleep. When your immune system is weakened due to poor sleep it may not be able to prevent abnormal cell growth, which increases the risk of cancer.
- Get regular doctor visits. Having regular visits with your primary care physician can help with early detection and improve your outcomes. Researchers have estimated that individuals who abstain from annual health check-ups are at an increased risk of cancer.
Cancer can be very complex and there are some things beyond your control. However, following a healthy lifestyle plan maximizes your chances of living a cancer-free life. Why not reduce your cancer risk by adopting these tips today?
Sources:
- https://www.facs.org/for-medical-professionals/news-publications/news-and-articles/bulletin/2022/01/cancer-the-silent-pandemic/#:~:text=The coronavirus 2019 (COVID-19,increased during the 20th century?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2515569/#:~:text=Only 5–10% of all,that requires major lifestyle changes.
- https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/sleep.html#:~:text=Quality sleep is known to,increases the risk for cancer.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9093613/
- Photo by: Yulia Gapeenko