Cancer. It’s here. It doesn’t surface overnight, but is a long process that can take years to raise it’s ugly head.
Prevention is all about making sure we are eating as healthy as possible and staying away from cancer landmines.
Here are a few landmines that have the potential to make cancer cells grow and multiply:
- SMOKING: According to the National Cancer Institute, there are over 7000 chemicals in cigarette smoke with 250 being harmful. Do you smoke? STOP.
- ALCOHOL: Excessive alcohol intake (more than 2 servings/day for men and 1 serving/day for women) has been linked to an increased risk of cancer of the breast, mouth, throat, esophagus, colon, rectum and liver. Medical News Today says 15% of all breast cancer deaths may be linked to alcohol. Drink AND smoke? STOP.
- RADIATION: Not just limited to x-rays, microwaves and nuclear reactors, radiation is also the light that comes from the sun and the heat that comes off our bodies. Leukemia, a type of cancer that is centered in bone marrow, is the most common radiation induced cancer. Severe sunburns also increase the risk of developing cancer. Still tanning? STOP.
- HORMONES: Some hormones help cancer to grow and spread, such as breast and prostate cancers. The longer women are exposed to high levels of estrogen, the greater the risk of developing breast cancer. Your physician can recommend a hormone receptor test to see if cancer cells are sensitive to hormones.
There are other factors that contribute to cancer such as processed and red meats, salty foods, or meats cooked at dangerously high temperatures.
REDUCE YOUR RISK OF CANCER
Mayo Clinic says try these 7 tips to reduce your risk of cancer!
Don’t use tobacco
Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, bladder, cervix and kidney. And chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don’t use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.
Eat a healthy diet
Although making healthy selections at the grocery store and at mealtime can’t guarantee cancer prevention, it might help reduce your risk. Consider these guidelines:
- Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
- Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and might increase the risk of overweight or obesity — which can, in turn, increase cancer risk.
- If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly.
- Maintain a healthy weight and be physically active
Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Adults who participate in any amount of physical activity gain 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 vigorous aerobic physical activity. You can also do a combination of moderate and vigorous 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.
4. Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:
- Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun’s rays are strongest.
- Stay in the shade. When you’re outdoors, stay in the shade as much as possible. Sunglasses and a broad-rimmed hat help, too.
- Cover exposed areas. Wear tightly woven, loosefitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
- Don’t skimp on sunscreen. Use generous amounts of sunscreen when you’re outdoors, and reapply often.
- Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.
5. Get immunized
Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against:
- Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults — such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, intravenous drug users, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is available to both men and women age 26 or younger who didn’t have the vaccine as adolescents.
- Practice safe sex. Limit your number of sexual partners, and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
- Don’t share needles. Sharing needles with an infected drug user can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you’re concerned about drug abuse or addiction, seek professional help.
7. Get regular medical care
Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, prostate, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.
Take cancer prevention into your own hands, starting today. The rewards will last a lifetime.