Cancer prevention is easier than you think. With a few simple lifestyle changes, you can drastically reduce your risk of many types of cancer. Many factors play a role in cancer development, but the good news is that many can be avoided.
1. Avoid Smoking and Exposure to Smoke
Smoking is the most significant cancer risk factor that we can reduce. It is responsible for not only lung cancer, but many other types of cancer.
One of the best ways to prevent cancer is to quit smoking or never start. As soon as you quit, and it's never too late, your body reaps the benefits of being tobacco-free. Within the first 24 hours, the carbon monoxide and oxygen levels in blood return to normal and the chances of a heart attack are decreased.
Avoiding second-hand smoke is also a way to prevent cancer. Second-hand smoke is the smoke exhaled from a smoker or a lit cigarette, pipe or cigar. This smoke contains more than 60 known poisons. These poisons interrupt normal cell development. This interference is what ignites cancer development.
2. Practice Sun Safety and Recognize When Skin Changes Occur
Skin cancer is the most common type of cancer among men and women, and it accounts for about half of all cancer diagnoses. The good news is that skin cancer is one of the most preventable types of cancer.
The first step in preventing skin cancer is to avoid UV ray exposure. We can do this by wearing sunscreen, avoiding mid-day sun, wearing protective clothing when outdoors, and by staying away from tanning beds. Always use sunscreens properly – a minimum SPF15 & four star UVA protection, apply thoroughly and re-apply as instructed on the bottle, approximately every 1½ - 2 hours.
3. Eat A Balanced Diet with Lots of Fruits and Veggies
A well-balanced diet is advantageous for many reasons. A diet rich in fruits and vegetables greatly reduces your risk of developing cancer and many other conditions. Fruits and vegetables contain antioxidants, which help repair our damaged cells.
Limit Red Meat and Animal Fats and limit your alcohol intake. Numerous studies show that a diet high in animal fat increases the risk for several types of cancer, particularly colon cancer. A diet high in fat also is major cause of obesity, which is a risk factor for many types of cancer.
4. Exercise for Cancer Prevention
Did you know that when you are exercise, you are reducing your risk for many types of cancer? You should try to do at least two and a half hours of activity each week. This can be split into 10 to 30 minute sessions throughout the week. You can increase these times as you get used to exercising.
You don’t have to go to the gym to be active. Regular walking, cycling or swimming can be enough. There are plenty of simple ways to get exercise into your day like opting to walk shorter journeys rather than taking the car or public transport and always taking the stairs and not the lift. During any activity, you should feel you are breathing quicker but still able to talk. Your pulse should be slightly faster than normal.