Making healthy lifestyle choices can significantly lower your chances of developing cancer. One crucial way to reduce your risk is by increasing physical activity.
1 Boost Your Health Through Movement:
Engaging in regular physical activity significantly decreases the risk of various cancer types, as highlighted by a study in JAMA Internal Medicine. Exercise not only contributes to a healthy weight but also plays a crucial role in overall cancer prevention. Aim for at least 150 minutes per week of moderate-to-vigorous activities like brisk walking, cycling, or swimming, or exercises that leave you slightly breathless, such as strength training or fitness classes. Combat a sedentary lifestyle by opting for stairs and incorporating desk breaks throughout the day.
2 Adopt a Nutrient-Rich Diet:
Bowel cancer ranks as the fourth most prevalent cancer in the UK and the second leading cause of cancer-related deaths. To mitigate the risk of colon cancer, embrace a well-balanced diet rich in fruits and vegetables. The fiber present in fruit and vegetable skins promotes essential intestinal function. Additionally, be mindful of your red or processed meat intake, as excessive consumption is associated with an elevated cancer risk. Choose high-quality meat and moderate your consumption for optimal health.
3 Maintain a Healthy Weight:
Safeguarding against cancer is closely tied to maintaining a healthy weight. Cancer Research UK reports that over 22,800 cancer cases could be prevented annually with proper weight management. With 63% of adult UK citizens classified as overweight or obese, it becomes imperative to assess your weight. Utilize the NHS BMI healthy weight calculator to determine your status, aiming for a BMI between 18.5 and 25, considered healthy, while a BMI over 25 indicates overweight. Obesity, characterized by a BMI of 30 or higher, requires special attention, making weight monitoring essential.
Limiting alcohol consumption is a wise choice, given its connection to approximately 3% of cancer cases in the UK. The guidance from Chief Medical Officers emphasizes restricting alcohol intake to 14 units per week, equivalent to six medium glasses of wine. This proactive measure not only diminishes the risk of cancer but also addresses potential health concerns. For instance, a woman consuming between 14 and 35 units of alcohol per week faces a 15% chance of developing breast cancer; however, abstaining from alcohol brings her risk down to 11%.
Prioritizing moderation in alcohol consumption aligns with optimal health practices and helps safeguard against various health issues.
4 Reduce Alcohol Intake for Health Benefits:
Limiting alcohol consumption is a wise choice, given its connection to approximately 3% of cancer cases in the UK. The guidance from Chief Medical Officers emphasizes restricting alcohol intake to 14 units per week, equivalent to six medium glasses of wine. This proactive measure not only diminishes the risk of cancer but also addresses potential health concerns. For instance, a woman consuming between 14 and 35 units of alcohol per week faces a 15% chance of developing breast cancer; however, abstaining from alcohol brings her risk down to 11%.
Prioritizing moderation in alcohol consumption aligns with optimal health practices and helps safeguard against various health issues.
5 Quit Smoking for Cancer Prevention:
While lung cancer ranks as the second most prevalent cancer in women and the third overall in the UK, a staggering 79% of cases are avoidable. Smoking stands out as a significant risk factor for both small cell and non-small cell lung cancer. The carcinogens present in cigarette smoke gradually "insult" lung cells, with repeated exposure having the potential to transform pre-cancerous cells into malignant ones, even if they remain non- or pre-cancerous for an extended period. It's crucial to extinguish this risk immediately, as even a single cigarette can pose harm.
Take the proactive step of quitting smoking to significantly reduce your chances of developing lung cancer and enhance your overall well-being.
6 Ensure Skin Protection:
Guarding your skin is crucial in preventing malignant melanoma, the most hazardous form of skin cancer caused by the damaging effects of UV rays from sunlight on the DNA of skin cells. Steer clear of sun beds, as they also emit these harmful UV rays. With 16,202 cases reported annually in the UK, melanoma is notably prevalent among younger individuals.
Shield your skin during the sun's peak intensity, typically from 10 a.m. to 4 p.m. in the summer, by covering up and seeking shade. Opt for a broad-spectrum sunscreen with a minimum SPF of 30, providing defense against both UVA and UVB rays. Reapply every two hours, or more frequently if swimming, to ensure continuous protection. Taking these measures is paramount in minimizing the risk of melanoma.
7 Conduct Breast Self-Exams:
Regularly examine your breast tissue, including under each armpit, up toward your collarbone, and down toward your trunk. Perform this self-examination at least once a month and contact your general practitioner (GP) if you detect any changes in size, shape, skin, or nipples, or if you feel a new lump or experience unusual discomfort. While women in their 50s to 70s receive automatic invitations for breast cancer screenings every three years, it's essential to contact your GP promptly if you observe anything unusual in the meantime.
Attending regular screening tests is key to preventing almost 75% of cervical cancer cases. If you experience unusual bleeding, foul-smelling discharge, or unexplained pain in your lower back or between your hips, consult your GP promptly. Report any symptoms of blood in your urine, recurrent bleeding gums, changes in your skin or moles, or blood in your bowel movements as soon as possible, as these could indicate different malignancies. Regular screening and timely medical attention play a crucial role in early cancer detection and prevention.
