The role of genetic factors in the formation of cancer cannot be ignored; no matter how hard you try to live healthily, you still have a risk of developing cancer. Research shows that at least one-third of all adult cancer cases are related to lifestyle choices.
We talked with Hisar Intercontinental Hospital Medical Oncology Specialists about the lifestyle changes you need to make to protect yourself from cancer…
- Quit smoking! When looking at cancer death rates, lung cancer ranks first. A significant portion of lung cancer is caused by smoking. Additionally, smoking is one of the leading causes of all other cancers. According to a study published in the Journal of the American Medical Association, those who smoke a pack a day can reduce their risk of lung cancer by 27% if they cut their smoking in half. Even if you don’t smoke, being exposed to secondhand smoke continues to increase your risk. Research has shown that a large portion of individuals diagnosed with lung cancer has been exposed to secondhand smoke.
- Maintain a healthy weight. Did you know that obesity and overweight account for 14% of cancer-related deaths and 3% of cancer cases seen each year? If you want to reduce your cancer risk, you need to stay within a healthy weight range and avoid excessive body fat. Excess weight and body fat are significant risk factors for esophageal, pancreatic, gallbladder, breast, uterine, and kidney cancers.
- Make exercise a routine in your life. Physical activity is an important protective factor against many types of cancer. Studies have shown that moderate exercise performed daily plays a crucial role in preventing many common types of cancer.
- Eat healthily. Include foods rich in lycopene, such as tomatoes and watermelon, in your diet. However, avoid starchy vegetables and fruits.
- Avoid alcohol! Studies have shown that alcohol consumption triggers cancer, as it does with many diseases. The risk increases significantly when alcohol and smoking are combined.
- If you can’t overcome your stress, learn to manage it. Although there is no convincing evidence that stress is an independent risk factor for cancer, unhealthy behaviors such as overeating, smoking, and drug use that people engage in to cope with stress can increase cancer risk. Therefore, if you are under stress, try relaxation techniques such as meditation or yoga, or consider keeping a journal.
- Don’t neglect your routine check-ups and screening tests. Many screening tests, such as mammograms, PAP smears, colonoscopies, and prostate-specific antigen (PSA) tests, are not performed to prevent cancer but to catch it early for treatment. When undergoing these screening tests, be sure to consider your family history (the nature and timing of screening tests may change if there is a cancer risk in your family).
- Learn about your family history. If there is a cancer risk in your family, you can develop a personal strategy to reduce this risk and catch it early.
