According to American Cancer Society (ACS), the main reasons for cancer death in 2009 are due to smoking, obesity, physical inactivity and poor nutrition. If we are aware of our health, it is easy to prevent cancer. Here are some tips that may reduce the risk of cancer.
1. Avoid tobacco consumption:
Smoking is the main reason for lung cancer. Smoking is responsible for almost 9 out of 10 lung cancer death. The top 5 or 6 types of cancers in men are all tobacco related cancers which include lung cancer, esophagus cancer, laryngeal cancer, oropharyngeal cancer, stomach cancer etc. Using tobacco is one of the major reasons for cervical as well as ovarian cancer for woman. Refraining from tobacco use provides other health benefits besides lowering cancer risk.
2. Limit alcohol intake:
Alcohol is associated with an increased risk of number of cancers. Over consumption of alcohol are the main causes of mouth, larynx, pharynx, liver and esophagus cancers. It also increases the risk for colon as well as rectal cancer. Breast cancer in women is also associated with alcohol intake. So try to limit your daily intake of alcohol to two drinks for men and one drink for women.
3. Maintain Weight:
Obesity may be linked to cancers of the breast, colon, thyroid, uterus, kidney, esophagus and gallbladder. Be aware that more people in the world are becoming obese. Aim to be physically active for at least 30 minutes every day, and aim to be reducing caloric intake in a systematic manner. Have a strict regimen of diet and exercise. Do check your BMI.
4. Eat a low fat diet:
Excess body fat causes cancer. Foods high in saturated fat are one of the reasons for endometrial, pancreas, kidney, gall bladder, esophagus, breast and ovarian cancers. Low fat diet may reduce the risk of breast and ovarian cancers in women. Women with excess fat around the waist have a 63 per cent greater risk of dying from cancer. Try to limit your total fat intake to less than 30 percent of daily calories. Avoid saturated fats, and try to consume Omega-3 fats.
5. Regular Exercise:
Lack of physical activity is the cause of major lifestyle diseases. The American Cancer Society (ACS) recommends exercise 30 minutes a day; 5 days a week for preventing cancer. Greater participation in physical activity can reduce the risk of cancers such as colon and breast. Regular exercise in your teen years can protect you from breast cancer as an adult. Physical activity can lower estrogen, considered a risk factor for breast cancer.
6. Consume fresh fruits and vegetables:
Fruits and vegetables have several protective mechanisms for our body. A diet full of fresh fruits, vegetables and whole grains will reduce the risk of many types of cancer. Aim to eat at least one-third of your food raw. Balance your intake of red, green, yellow and orange fruits and vegetables to cover the full range of photochemical. Besides being high in fiber, fruits and vegetables are natural sources of antioxidants that protect cells from potential damage caused by carcinogens.
7. Avoid red meats and processed meats:
Avoid consumption of red meats including beef, pork and lamb and avoid processed meats. Recent studies show that eating cooked red meat may increase the risk of getting cancer because of carcinogenic compounds called heterocyclic amines are created during the cooking process. Processed meats like bacon, sausage, ham and salami are the reason for pancreatic and colorectal cancers, because they are usually high in fat and very salty.
8. Increase your fiber intake:
Intake of at least 40 grams of fiber per day will protect you from colon cancer. Dietary fiber can play a role in preventing breast cancer through no estrogen pathways among postmenopausal women. Eat more of a variety of vegetables, fruits, whole grains and legumes. This will alkalize your body and enable cells to function at their best.
9. Eliminate processed, sugary and salty food:
Eliminate processed foods that deposit toxins into our body. Avoid sugary snacks and drinks. Sugary foods and beverages tend to be high in calories and low in fiber.
10. Healthy cooking:
Avoid microwaving or frying your food. Boil, poach or steam your foods instead. If possible, have freshly cooked food, and avoid reheating frozen or refrigerated food.
11. Optimize your vitamin D levels:
Studies suggest that exposure to high levels of vitamin D during childhood and early adulthood is associated with a reduced incidence of breast cancer. Milk, fish, egg yolk and fortified cereals are the sources of vitamin D. We also get vitamin D from sunlight, but there must be enough awareness of the risk of over exposure to the harmful effects of sun’s rays. Dietary intake of vitamin D could be improved through fortification of foods.
12. Breast feeding:
Study finds that breast feeding can reduce breast cancer risks. A Younger woman with a family history of breast cancer may have lower risk of the disease if she breast-feeds. It is best for mothers to exclusively breast feed their babies as long as possible.
13. Self examination and diagnostic screening:
Breast self examination is a method of finding abnormalities of the breast. It helps us to notice any unusual lumps or changes in appearance of our breast. Women above 20 years should start with breast self examination, and women above 40 also have an annual mammogram. Mammogram is used check for breast cancer in women who have no signs or symptoms of the disease. Pap smear test is another important test for cancer detection and prevention for women.
14. Watch out for signs and symptoms of cancer:
Consult a doctor immediately if you feel any signs or symptoms of cancer. Though cancer doesn’t exhibit any obvious signs, it is worthwhile checking out some symptoms with your doctor. The signs and symptoms depend on where the cancer is, how big it is, and how much it affects nearby organs or tissues. If a cancer has spread, symptoms may appear in different parts of the body.
Awareness and prevention should be your priorities at all times. Empower yourself and your health.
Author: Jincy Aby (Chennai)
