Did you know that 42% of cancer cases in the U.S. — and 45% of cancer deaths — are linked to risk factors you can change? This means you can significantly lower your risk of cancer by making some key lifestyle changes. Check out these six expert tips from Wish Dhillon, MD, an oncologist with HonorHealth Cancer Care and an independent member of the HonorHealth Medical Staff.
Don't smoke
If you don't smoke, that's great. But if you do, quitting can help you lower your risk of lung, throat, esophageal, renal, bladder and pancreatic cancers — diseases directly linked to smoking. That's because smoking causes an accumulation of genetic mutations in human cells that lead to the creation of cancer cells. If you're struggling to kick your smoking habit, help is available. Talk to your doctor, who can direct you to resources like social support programs and nicotine replacement therapies to help you quit.
Reduce or eliminate alcohol use
Alcohol intake has been associated with an increased risk of many cancers, including those of the head and neck, esophagus, liver, breast and colon. In fact, heavy alcohol use leads to the highest risk of cancer. Traditionally, a low level of alcohol intake has been considered safe, but new research suggests that even minimal alcohol intake causes a small increase in risk. "It's also important to note that drinking red wine does not clearly lower the risk of cancer," Dr. Dhillon says.
Eat a healthy diet
Foods that are high in sugar and saturated fat or are highly processed can boost your risk of cancer. So can dairy items and red meat. Your best bet? Eat a diet rich in fiber, fruits, vegetables, extra virgin olive oil and nuts to help lower your risk.
Make exercise a priority
You already know that exercise is good for you, but did you know it can help prevent cancer? Physical activity is associated with many health benefits that directly or indirectly lower your risk, including breast and uterine cancer. Regular physical activity can also help you avoid obesity and diabetes, and it promotes your overall well-being. "In addition, being slim reduces the risk of many cancers," Dr. Dhillon says.
Get vaccinated
Yes, a vaccine can help prevent cancer. That's because certain preventable viruses are linked to cancer. There has been a rapid increase in the incidence of throat cancer caused by HPV in non-smoking young adults. This same virus is also associated with cancer of the cervix. When you get the HPV vaccine, you can reduce your risk of both.
For more information on HPV vaccinations, please visit https://www.cdc.gov/hpv/vaccines/index.html.
Similarly, an infection by the hepatitis B virus can increase your risk of liver cancer. Getting the hepatitis B vaccine lowers your risk.
Limit your exposure to sunlight
While you may enjoy an afternoon lounging in the sun, it can be harmful to your health. Exposure to sunlight increases your risk of developing skin cancer, including melanoma. You can lower your risk by using sunscreen every time you go outdoors and by avoiding exposure to direct sunlight. Steer clear of tanning beds, as well, which are also associated with an increased risk of skin cancer.
While there's no guarantee that you can prevent cancer, these steps can significantly lower your risk throughout your lifetime.
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