One of the leading causes of deaths in the world is the disease called cancer which is caused by the uncontrolled growth/division of abnormal cells in the body.
Cancer occurs when there is a damage to our DNA, the chemical instructions that program what our cells are to do. Several factors such as chemicals in tobacco, alcohol, UV rays can damage the DNA and cause cancer, and the list of causative factors is by no means exhaustive. This damage builds up over time. If a cell develops too much damage to its DNA, it can start to multiply out of control. The cell then becomes cancerous.
While there is unfortunately no cure for cancer asides treatments such as chemotherapy, surgery, radiation therapy and the likes, cancer is preventable to a largely reasonable degree.
Now, some of the basic steps to prevent cancer are discussed below:
1. Don't use tobacco
Tobacco causes massive damage to the body and using any type of tobacco increases your risk of cancer. Smoking has been linked to various types of cancer including: cancer of the lungs, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas.
Even non-smokers/users of tobacco risk developing cancer if they are exposed to secondhand smoke and might develop lung cancer.
2. Eat a healthy diet
Whilst eating right or healthy is not a guaranteed prevention of cancer, it undoubtedly reduces the risk, and it does more good than harm.
Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans. Fruits and vegetables contain antioxidants, which help repair our damaged cells. Green, orange and yellow fruits and vegetables are your best bet to help prevent cancer. Studies also show that dark fruits, like blueberries and grapes, may also have anti-cancer properties.
Cruciferous vegetables such as broccoli and cauliflower appear to pack a powerful punch at preventing cancer, according to numerous studies. Other cruciferous vegetables include bok choy, Brussel sprouts, and cabbage.
Limit fat- Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and might increase the risk of being overweight or obesity which can, in turn, increase cancer risk.
Alcohol moderation- If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver increases with the amount of alcohol you drink and the length of time you've been drinking regularly.
3. Maintain a healthy weight and be physically active
Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic physical activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, you are better off. Regular workouts may lower your risks by helping you burn fat, which otherwise produces its own estrogen, a known contributor to breast cancer.
4. Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:
*Avoid midday sun. Stay out of the sun between 11 a.m. and 4 p.m., when the sun's rays are strongest.
Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-rimmed hat help, too.
*Cover exposed areas. Wear tightly woven, loose-fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
*Don't skimp on sunscreen. Use generous amounts of sunscreen when you're outdoors, and reapply often.
*Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.
5. Get immunized
Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against:
Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults — such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, intravenous drug users, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
*Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is available to both men and women age 26 or younger who didn't have the vaccine as adolescents.
6. Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:
*Practice safe sex. Limit your number of sexual partners, and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
*Don't share needles. Sharing needles with an infected drug user can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug abuse or addiction, seek professional help.
7. Get regular medical care
Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, prostate, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.
8. Know Your Personal and Family Medical History
Knowing your family history of cancer is important to properly assess your risk factor for certain types of cancer. We know that cancers like breast, colon, ovarian, and possibly other types can be hereditary.
If you know that a certain type of cancer runs in your family, let your doctor know. Together, you can determine a proper screening plan and assess your true risk. Genetic testing and counseling is available and may be recommended based on your family's medical history.
9. Water down your risk
Drinking plenty of water and other liquids may reduce the risk of bladder cancer by diluting the concentration of cancer-causing agents in urine and helping to flush them through the bladder faster. Drink at least 8 cups of liquid a day, suggests the American Cancer Society.
10. Know What You're Being Exposed to in Your Work Environment.
Chemicals in the workplace may increase your risk of developing many types of cancer, including kidney cancer and bladder cancer. If you are exposed to fumes, dust, chemicals, etc. in the workplace, you have a legal right to know what you are being exposed to. Gasoline, diesel exhaust, arsenic, beryllium, vinyl chloride, nickel chromates, coal products, mustard gas, and chloromethyl ethers are all carcinogens and can be found in some work environments. Talk to your employer about limiting exposure.
Taking all the preventive steps discussed above will surely be of more advantage to you and your loved ones. Prevention, it is said, is better than cure. How apt that is in view of the fact that cancer doesn't even have a known cure yet.
Credits: www.mayoclinic.org
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