Cancer Prevention: 6 Simple Tips To Reduce Risks

Cancer is one of the most serious health concerns, affecting millions of people worldwide. According to the National Center for Health Statistics, cancer is the second leading cause of death. The number of deaths caused by heart disease was 702,880 in 2022, and 608,371 people died due to cancer. While advancements in medicine have improved the treatments, cancer prevention remains the most effective strategy to reduce the burden of this deadly disease. Many cancers are linked to lifestyle factors, such as excess consumption of alcohol, tobacco and smoking. Moderating intake of harmful substances can reduce the risk of developing cancer. Explore the importance of cancer prevention and lifestyle changes that can make a difference. 

Understanding the Seriousness Of Cancer Prevention

Cancer is a group diseases characterised by the uncontrolled growth of abnormal cells in the body. It can affect almost all body parts, spreading to other areas if not detected early. However, there are several types of cancer from A to Z. The most common types are as follows-

• Breast cancer 
• Kidney Cancer 
• Skin Cancer
• Lung Cancer 
• Prostate Cancer
• Bladder cancer 

Despite the alarming statistics, many cancers can be prevented through simple lifestyle changes. Research suggests that 30-50% of cancers can be avoided by implementing preventive measures. Therefore, cancer prevention is necessary. 

Importance of Cancer Prevention

Cancer is hard to cure. It has many subtypes, and they all look and behave differently because of different genetic and molecular levels. Cancer cells multiply quickly, and each cancer can be as diverse as people. 

Abnormal changes in DNA, known as mutations, can lead to the development of cancer by promoting uncontrolled cell growth. Every type of cancer is a build-up of mutations, and as the cancer progresses, more and more different mutations accumulate. This means people with the same type of cancer may have different sets of mutations, and it is also possible that drugs that are effective for one cancer patient may not affect another with the same type of cancer. 

Not only this, but different cancers in the same tumour can also have different mutations. Original sets of mutations caused the cancer mutations to appear and cause the cells to change. This simply means that treatment may kill one type of cell in a tumour, and others might survive and grow in number again. 

This is the reason that if not spotted early, cancer spreads to other body parts as new cancer cells travel in the bloodstream and survive.

Now that you know a cure is difficult, but not impossible, cancer prevention is better. 

Lifestyle Changes for Cancer Prevention

Here are a few lifestyle changes that can reduce the risks of cancer. 

1- Maintain a healthy Diet 

A healthy diet = whole foods + fruits + vegetables. This diet plays a vital role in improving your overall health. 

Whole foods may include nuts, legumes, and grains. 

Fruits and vegetables may include nutrient-dense vegetables and fruits like apples and berries

Limiting processed and red meats as they increase the risk of colorectal level. 

2- Exercise Regularly 

Physical activity is another solution for cancer prevention. 

At least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week is recommended. 

Strength training exercise at least once a week

Simple exercises like walking, cycling, and yoga are recommended daily. 

3- Avoid Tobacco & Limit Alcohol Consumption

Tobacco is the leading cause of cancer and is responsible for nearly 22% of cancer deaths worldwide. Smoking is directly linked to lung, throat, and mouth cancer. Even passive smoking increases cancer risk. 

Alcohol consumption has been linked to liver, breast, esophageal, and colon cancer. Reducing or eliminating alcohol intake can significantly lower cancer risk. 

4- Protect Yourself From the Sun

One of the ways for cancer prevention is to protect yourself from the sun. 

Avoid excessive sun exposure and use SPF 30 or higher if necessary. 

Wear protective clothing, sunglasses, and a hat when outdoors. 

5- Get Regular Screening & Vaccination 

Early detection can save big lives. Regular screening can help detect cancer early, when there are more chances of a cure. Common screening tests that help cancer prevention are-

Mammograms for breast cancer detection.

Colonoscopies for colorectal cancer prevention. 

Pap smears and HPV tests for cervical cancer. 

6- Manage Stress & Get Enough Sleep 

Chronic stress and poor sleep can weaken the immune system and increase inflammation in the body, contributing to cancer development. Stress management techniques, such as meditation, deep breathing, and mindfulness, can help to maintain emotional and physical health. 

Additionally, getting 7-9 hours of quality sleep per night is essential for overall well-being. 

The Power of Prevention

While cancer is still a matter of concern in the advanced world, the power of prevention cannot be overstated. Small, consistent lifestyle changes can dramatically lower cancer risks and improve overall health. Maintaining a healthy diet, regular exercise, and avoiding alcohol, smoking, and tobacco are some cancer prevention measures. 

Prevention is better than a cure. Taking charge of your health today can lead to a cancer-free tomorrow. Prioritise a healthy lifestyle- eat a balanced diet and avoid consuming unnecessary things like alcohol, tobacco, and smoking. Encourage those around you to do the same, because together, we can reduce the global burden of cancer.