According to the American Cancer Society, one in three Americans will be diagnosed with cancer at some point in their lives. Some cancers have their roots in genetics, which means that a person is born with a greater risk of developing cancers. That being said, several well-documented studies reveal that around 80 percent of cancers are preventable. Do not assume you will have to go through comprehensive medications to prevent cancer; just sticking to the following lifestyle changes will get the job done:
1. Get Physically Active
5% of all cancer deaths are linked to a sedentary lifestyle. Aim for at least 30 minutes of cardiovascular activity four times a week at a tempo that gets your heart rate up and makes you breathe a little bit more quickly.
If you have issues with your back or joints, engage in moderate physical activities. If you have never been able to exercise properly before, ask for assistance from the staff at the gym or hire a personal trainer. Begin cautiously, but gradually increase your workload until you attain your fitness goals.
2. Get Frequent Cancer Screenings
Even if you religiously follow all these instructions, you can never completely eliminate your chance of developing cancer. That is why routine self-examinations and professional cancer screenings are so crucial. For instance, mesothelioma patients have low survival chances. But if detected at an early stage, mesothelioma specialists at https://www.mesotheliomahope.com/ can provide you with a ray of hope. Talk to your primary care physician about what screenings and tests are appropriate for you.
3. Reduce Your Alcohol Intake
Alcohol consumption is associated with an increased risk of developing many cancers, including liver, breast, and oral cancers. In addition, no amount of alcohol is ever “safe,” and the risk increases as you increase your intake. Avoiding alcohol is the best option, but if you cannot help yourself, try to consume no more than two drinks a week.
4. Stay Away From Sugary Drinks
Sugar-sweetened drinks typically include energy drinks, soda, sports drinks, barely water, etc. Instead, consume just water and non-sweetened beverages. In addition to assisting you with weight loss and lowering your risk of many types of cancer, this will also drastically reduce the number of cavities in your teeth.
5. Practice Safe Sex
Human papillomavirus (commonly known as HPV) is a sexually transmitted virus that may be transferred from person to person by skin-to-skin contact during genital, anal, and oral sex. Studies show that high-risk strains of the human papillomavirus are responsible for many different kinds of cancer. For example, people can contract Hepatitis B (HBV) through unprotected intercourse as well. In addition, it has the potential to produce chronic liver infections, which elevate the risk of developing liver cancer. That is why you should always prioritize safe sex.
6. Protect Yourself From The Sun
A whopping 3.5 million Americans are annually diagnosed with skin cancer in the United States. Long-term exposure to sunlight or tanning beds increases the chance of developing skin cancer. A simple lifestyle tip that can aid in preventing skin cancer is adopting preventative measures such as long-sleeved shirts, long pants, sunglasses, and sunscreen.
7. Avoid Smoking
According to the American Cancer Society, smoking accounts for around 30% of all cancer-related fatalities in the United States. For many years, doctors have known that smoking is the leading cause of lung cancer. Even today, smoking cigarettes or being exposed to secondhand smoke is responsible for approximately nine out of ten cases of fatal lung cancer. Though individuals smoke fewer cigarettes than they did in 1964, their chance of developing lung cancer is higher now than it was back then. It could be probably due to the modifications introduced in the cigarette manufacturing process or the chemicals modern-day cigarettes contain.
If you are a smoker, the best thing you can do for yourself right now is to put all your efforts into quitting this habit. Here are a few tried-and-tested tips that will help you quit smoking:
- Avoid triggers: Triggers are typically places, people, things, and emotions that induce the desire to smoke. To begin with, dispose of your cigarettes, ashtrays, and lighters. Also, spend most of your time with non-smokers as their company is less likely to provoke you to smoke.
- Unwind yourself: Smoking is popular because nicotine is thought to promote relaxation. After quitting, you will need to find other ways to relax. The good news is that you have a host of options at your disposal. For example, you can go for a run or play a sport, listen to your favorite music, chat with friends, or indulge in self-care.
- Ask for help: It will be easier to quit smoking if you let your friends and family know what you are up to. Most of them will stand by you during these trying times and offer all the support they can. Besides, you can readily come across platforms that provide professional guidance.
8. Make Sure You Sleep Well
Unfortunately, sleep is often overlooked despite its critical role in our general well-being in today’s fast-paced environment. When you are tired, you are less likely to practice healthy habits. For example, if you are not on top of sleep, you might not feel like going for a walk. Here are a few tips that will help you to get sound sleep:
- Create a relaxing nighttime ritual
- Stay away from caffeinated beverages in the evening
- Do not watch or read anything before bedtime that is too exciting or upsetting
- If possible, try putting your worries on hold until the following day
Cancer prevention research is still in its infancy. However, it is well-known that lifestyle choices impact your risk of acquiring cancer. So in case you are concerned about preventing cancer, take heart in the idea that modest lifestyle adjustments listed above can make a lot of difference.