Cancer remains one of the leading causes of death worldwide, but the good news is that a vast majority of types are preventable. According to oncologists, significant lifestyle modifications can make a tremendous difference in reducing cancer risk. Below are expert-backed tips to help protect yourself from this disease.
1. Eat Healthily
- Eating more fruits and vegetables – These are rich in antioxidants, vitamins, and fiber that help fight cancer-causing agents.
- Limiting processed and red meats – Studies link high consumption with colorectal cancer.
- Choosing whole grains – High-fiber foods like oats and brown rice promote digestive health.
- Reducing refined carbohydrates and sugar – High sugar intake is linked to obesity, a primary cancer risk factor.
2. Get Physically Active To Protect From Cancer
Regular exercise helps balance hormones, boost immunity, and maintain an optimal weight. Oncologists recommend:
- At least 150 minutes of moderate exercise (e.g., brisk walking) or 75 minutes of vigorous exercise (e.g., running) per week.
- Strength training twice a week for overall body health.
- Reducing sedentary behavior by moving more throughout the day.
3. Avoid Tobacco and Limit Alcohol
- Tobacco is the leading cause of lung cancer and many other types. Avoid smoking and secondhand smoke.
- Alcohol consumption is linked to liver, breast, and esophageal. If you drink, do so in moderation—one drink per day for women, two for men.
4. Protect Yourself from the Sun To Protect From Cancer
Skin cancer is common but highly preventable. Experts suggest:
- Using sunscreen (SPF 30 or higher) daily, even on cloudy days.
- Wearing protective clothing, such as hats and sunglasses.
- Avoiding tanning beds and excessive sun exposure, especially between 10 AM and 4 PM.
5. Get Vaccinated
Some cancers are linked to infections. Preventive vaccines include:
- HPV vaccine – Protects against human papillomavirus, a leading cause of cervical and throat cancers.
- Hepatitis B vaccine – Reduces the risk of liver cancer.
6. Manage Stress and Get Proper Sleep Helps Protect From Cancer
Chronic stress and sleep deprivation weaken the immune system, increasing cancer risk.
- Aim for 7–9 hours of sleep per night.
- Practice stress-reducing techniques, such as meditation or deep breathing.
7. Regular Screenings and Medical Checkups
Early detection significantly improves survival rates. Oncologists recommend:
- Mammograms for breast cancer (women over 40).
- Colonoscopies for colorectal cancer (starting at age 45).
- Pap tests for cervical cancer (every three years for women aged 21–65).
- Prostate screenings for men over 50.
Conclusion
Although there is no guaranteed way to prevent it, maintaining a healthy lifestyle, avoiding harmful habits, and getting regular check-ups can significantly reduce the risk. Taking action today can help protect your health in the future.
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