Cancer is a group of diseases caused by the proliferation of abnormal cells which can invade surrounding or remote organs via the blood and lymphatic system. Many factors in our genes, lifestyle, and environment may increase or decrease cancer risk. It is a disease that not only causes physical and emotional misery but also imposes a burden of high medical expenses on patients.
In addition to annual screening tests, there are certain things you can do to lower the risk of developing cancer.
Risk factors of cancer
There are 4 factors known to increase the risk of developing cancer:
- Infections
- Radiations
- Smoking or use of tobacco
- Use of immunosuppressants after organ transplantation
Other factors that may be associated with cancer risks include:
- Alcohol consumption
- Sedentary lifestyle
- Food
- Obesity
- Diabetes
- Environment
Certain risk factors, such as smoking, are modifiable, whereas factors like genes are not something you can control. Therefore, we will focus on what you can change to prevent cancer.
Cancer prevention
What can prevent cancer is something we are still studying. Some research show that certain things can reduce the chance of developing cancer whereas others conclude opposite findings. However, it is widely accepted that lifestyle modification plays an important role to help prevent cancer. Here are some tips of what you can do to lower the risks of cancer.
- Do not smoke or use tobacco
Smoking is associated with lung, mouth, throat, larynx, pancreas, bladder, cervix, and kidney cancers. And chewing tobacco can cause oral and pancreas cancer.
Stopping smoking and avoiding exposure to secondhand smoke can help decrease the risk of cancer. If you wish to quit smoking, consult your doctor for a proper plan. - Eat healthy
Eating nutritious foods can reduce the risk of developing cancer.- Add more fruits, vegetables, whole grains, legumes, and nuts into your daily meal.
- Cut down refined sugars, animal fats, and processed meat to maintain a healthy weight.
- Drink alcohol in moderation. The risk of developing liver, lung, kidney, and breast cancers is higher with your drinking habit.
Some studies find that eating extra-virgin olive oil (instead of butter), mixed nuts, and fish (instead of red meat) is associated with a lower risk of breast cancer.
- Stay physically active and maintain a healthy weight.
A daily 30-minute exercise is proven to provide health benefits. You can do moderate aerobic activity for 150 minutes or vigorous exercise for 75 minutes per week to help you maintain a healthy weight and decrease the risk of lung, breast, prostate, kidney, and colon cancers. - Avoid excessive exposure to the sun.
Skin cancer can be prevented by:- Wear protective clothing or gear such as a long-sleeved shirt and pants, sunglasses, or a wide-brimmed hat outdoors. Avoid midday sunlight. Bright-colored clothes can reflect ultraviolet radiation more effectively than pastel garments.
- Always generously apply sunscreen with an SPF of a minimum of 30. Reapply it every two hours, if possible, or more often when you sweat or swim.
- Get vaccinated
Getting vaccinated to protect yourself from viral infections can help prevent cancers.- Human papillomavirus (HPV) vaccine is recommended for boys and girls ages 11 and 12. It helps prevent head-and-neck and cervical cancers.
- Hepatitis B vaccine is highly recommended for people with multiple sexual partners prone to sexually transmitted infections, men who have sex with men, people who inject drugs, and health care personnel exposed to infected body fluids of patients. Hepatitis B is associated with an increased risk of liver cancer.
- Avoid risky behaviors
Certain risky behaviors can increase the risk of developing cancers.- Sharing needles with other people puts you at a higher risk of contracting many diseases such as hepatitis B, hepatitis C, and HIV, leading to the risk of liver cancer.
- Having multiple sexual partners increase the risk of contracting sexually transmitted infections, which can lead to the risk of developing many types of cancers. HPV infection can lead to cancer of the cervix and increase the risk of cancer of the anus, penis, throat, vulva, and vagina. HIV is related to cancer of the anus, liver, and lungs. Always use a condom. Practice safe sex behavior.
- Practice regular self-exams and take annual screening tests.
Be mindful of your body and notice if there are any unusual changes or signs. Have your annual screening tests for cancers. The earlier the detection, the more successful the treatment outcome is. Consult your doctor for an appropriate screening schedule.
