Key Takeaways
- Maintain a healthy weight, eat a plant-based diet, and stay active to prevent cancer.
- Also, limit alcohol consumption, avoid smoking, and protect your skin from the sun.
- Get screened and vaccinated in time to prevent the risk.
In India, one in nine people are likely to develop cancer in their lifetime. However, preventing cancer involves adopting a healthy lifestyle and being mindful of risk factors.
What you need to know:
Lifestyle factors that can make a difference
While getting diagnosed with cancer can seem overwhelming, adopting healthy lifestyle choices can make all the difference.
Maintain a healthy weight
Maintaining a healthy weight can help reduce your risk of developing cancer. This is because being overweight or obese can cause many lifestyle conditions, one of which is increased risk of many types of cancer.
- You should eat various fruits, vegetables, whole grains, beans, nuts, and seeds for this.
- Also, limit foods high in fat, sugar, and salt, like fried foods, processed meats, and sugary drinks.
- Try to get at least 30 minutes of moderate physical activity each day, like walking, gardening, dancing, or taking the stairs.
- Limit your consumption of alcohol, and don’t use tobacco.
- Avoid eating large portions or eating more often than you need. Use small plates to control your food intake.
- Get up and move around every 10 to 15 minutes to help prevent sitting too long.
- Divide the plate with 25% protein, 25% whole grains and 50% vegetables for a healthy diet.
- Use small plates to limit your food consumption.
Eat a plant-based diet
While no diet choice can guarantee that you will not develop cancer, cutting meat can help you lower your cancer risk. A plant-based diet may reduce the risk of breast cancer by 15%, according to a JAMA study. Two-thirds or more of your plate should be plant-based foods. That is partly because plant-based foods contain phytochemicals, the nutrients your immune system needs to fight diseases like cancer. Plant-based foods also contain more fiber, which can help lower your cancer risk. Fiber keeps you feeling full longer and helps you reduce your cholesterol, stabilize your blood sugar levels and manage your bowels.
Stay active
Regular physical activity can reduce your risk of developing many types of cancer. It can also help you maintain a healthy weight, reducing your cancer risk. According to a new study, just 4-5 minutes of intense exercise may minimize the risk of cancer. Aim for 150–300 minutes of moderate-intensity aerobic activity per week or 75–100 minutes of vigorous aerobic activity. You can also try to do muscle-strengthening activities at least twice a week. Include physical activities like walking, biking, gardening, dancing, swimming, climbing stairs, yoga, pilates and resistance training.
Limit alcohol consumption
Limiting alcohol consumption can reduce your risk of cancer. Alcohol damages DNA, which can cause cells to grow out of control and become cancerous. It can minimize folate absorption, help harmful chemicals enter cells, and slow the body’s ability to break down and eliminate harmful chemicals.
Don’t smoke
Smoking damages DNA, which can cause cells to grow out of control and form tumors. Quitting smoking can reduce your risk of developing cancer. This improves health in people of all ages. It also reduces the risk of heart disease, stroke, emphysema, leukemia, asthma, pneumonia, and tuberculosis.
Protect your skin from the sun
Vitamin D is necessary for our body and is derived from the sun. Going for a walk/jog/run early in the morning when the sun rises is advisable. The sun is at its peak around 12 p.m.- 2 p.m., which can mean direct harmful sunlight exposure.
To avoid unhealthy exposure to the sun, you can:
- Wear sunscreen. Apply it 30 minutes before going outside, and reapply every 2 hours, especially after swimming or sweating.
- Wear protective clothing like long-sleeved shirts, pants, and a hat with a wide brim. Cotton clothes are a breathable fabric and a great option to choose from, offering the best protection.
- Wear sunglasses that block UV light.
- Use a lip balm with at least SPF 15.
- Avoid tanning beds and sunlamps, which are artificial sources of UV exposure that can damage skin cells.
- Apply UV-protective window film to your car or home windows.
- Regularly check your entire skin for signs of skin cancer, such as spots, bumps, bleeding sores, warts and ulcers.
Important preventive measures
According to WHO, 30–50% of all cancer cases are preventable. There are several essential ways to reduce your risk of developing cancer, including the following:
Get screened regularly
Regular cancer screenings are one of the best ways to reduce cancer risk. Screening tests cannot only detect cancers early when they are most treatable but also help prevent them, especially in cases of colon and cervical cancer. Screening tests include physical exams, laboratory tests, imaging procedures, and genetic tests.
Vaccinations
Cancer prevention vaccines help protect against viruses that can cause certain types of cancer. Some examples include the HPV vaccine and the Hepatitis B vaccine.
Empower your health
Incorporate the conscious choices mentioned above to lower your cancer risk and promote overall well-being.
Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.
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