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Lower Your Cancer Risk in Four Areas
Many people think of getting cancer as a random act, like getting struck by lightning. And many conclude there is not much anyone can do to minimize their risks of getting cancer. Although it is true that some cancer strikes out of the blue, not all cancer is random. About one third of cancer risk is the result of random copying error in the DNA of new cells. Another third of the risk of getting cancer is due to heredity. Many cancers have a strong genetic component. If your immediate family has high amount of certain cancers, that can raise your own risk.
The final third of cancer risk is due to environmental factors. Environmental factors are under our control. They are what we expose our bodies to and the lifestyle choices we make in maintaining and caring for our body. Some cancers have a strong environmental component. For example, colorectal cancer is related to diet, lung cancer is strongly linked to tobacco smoke, and skin cancer is linked to sun exposure.
In a recent study in their cancer journal, the American Medical Association identified four lifestyle choices that can make the biggest difference in reducing cancer risk: smoking, drinking, obesity, and exercise. In their research, they found some cancers were highly preventable. About 80% of lung cancer can be prevented. Other cancers, like breast cancer, are not subject to environmental factors.
Four healthy habits you can develop to lower your risk for getting cancer:
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Don’t smoke tobacco. Smoking increases your chances of cancer, as well as heart disease. If you already smoke, stop. If you quit for five years, your cancer risk plummets.
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Go easy on the beer, wine, and spirits. A drink a day is likely harmless, and may even be beneficial. Red wine is thought to have some beneficial compounds. But more than one drink and your cancer risk starts to elevate.
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Avoid obesity. Obesity, defined as a BMI over 30, increases your risk of cancer and many other diseases. This doesn’t mean you have to be rail thin. A man 6 feet tall that weighs under 200lbs is under the limit, as is a 5’6” woman under 180lbs. A bit thinner may be beneficial, but over those limits, risk climb rapidly.
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Exercise a little. That means about three hours a week of brisk walking or an hour and a half a week of vigorous exercise like running. Walking 30 minute, 5 days a week reduces cancer risk and is beneficial for overall health.
These four healthy habits can reduce your cancer risk.
Also, a healthy diet can help you maintain a healthy weight and avoid obesity. To eat healthy, eat unprocessed foods such as fruits, vegetables, unprocessed meats, and whole grains. Avoid heavily processed food such as bacon, sausages, hot dogs, and any meat preserved by curing, salting, smoking, or with preservatives. Switch to water as your main drink to avoid liquid calories. Live with moderation and enjoy eating. Eating with other people is a great way to enjoy your food more and, as a bonus, it makes you happy.
Following these recommendations is no guarantee you won’t end up with cancer, but it will reduce your risk.
