Cancer is a deadly disease that affects millions of people around the world. It is caused by mutations in the genes that control cell growth and division.

While some of these mutations are inherited, many of them are the result of environmental, lifestyle, and behavioral factors. Fortunately, there are several habits that can help lower your risk of developing cancer.

Eat a Healthy Diet

A diet that is rich in fruits, vegetables, whole grains, and lean proteins can help reduce the risk of cancer. These foods contain essential vitamins, minerals, and antioxidants that protect against cellular damage and mutations.

On the other hand, a diet that is high in red and processed meats, alcohol, and sugar can increase the risk of cancer.

Avoid Tobacco

Tobacco is the leading cause of preventable cancer deaths, responsible for about one-third of all cancer-related deaths.

Smoking cigarettes, cigars, pipes, and using smokeless tobacco can cause cancer of the lungs, mouth, throat, esophagus, pancreas, liver, bladder, kidney, and other organs. Quitting smoking and avoiding secondhand smoke can significantly lower the risk of cancer.

Maintain a Healthy Weight

Being overweight or obese can increase the risk of several types of cancers, including breast, colon, rectum, endometrium, kidney, liver, ovarian, pancreas, and prostate.

Excess body fat can cause hormonal imbalances, inflammation, and insulin resistance, which promote the growth of cancer cells. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the risk of cancer.

Stay Active

Regular physical activity can help prevent cancer by reducing the levels of certain hormones that promote cell growth, improving the immune system’s ability to detect and destroy cancer cells, and reducing inflammation and oxidative stress.

It is recommended to have at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity per week, along with muscle-strengthening activities at least twice per week.

Protect Your Skin

Exposure to ultraviolet (UV) radiation from the sun or tanning beds can cause skin damage and mutations that can lead to skin cancer, including melanoma, the deadliest form of skin cancer.

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To lower the risk of skin cancer, it is recommended to apply sunscreen with a sun protection factor (SPF) of at least 30, seek shade during peak hours, wear protective clothing and a hat, and avoid tanning beds.

Limit Alcohol Consumption

Drinking alcohol can increase the risk of several types of cancers, including breast, colon, rectum, esophagus, liver, mouth, throat, and pancreas. The more alcohol a person drinks, the higher the risk of cancer.

It is recommended to limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.

Get Vaccinated

Some types of cancer are caused by infections, which can be prevented by vaccines. For example, human papillomavirus (HPV) can cause cervical, anal, oral, and genital cancers, while hepatitis B virus (HBV) can cause liver cancer.

Vaccines are available to protect against these viruses and lower the risk of cancer.

Screen for Cancer

Screening tests can detect cancer early, when it is most treatable.

Some of the most common screening tests include mammograms for breast cancer, colonoscopies for colon cancer, Pap tests and HPV tests for cervical cancer, and PSA tests for prostate cancer. Talk to your doctor to determine which screening tests are appropriate for you based on your age, sex, family history, and other risk factors.

Avoid Exposure to Carcinogens

Carcinogens are substances that can cause cancer. They can be found in the air, water, soil, and food, as well as in household and workplace products and chemicals. Some examples of carcinogens include asbestos, benzene, radon, and formaldehyde.

To lower the risk of cancer, it is essential to avoid or minimize exposure to these substances and follow safety precautions in handling and disposing of them.

Manage Stress

Chronic stress can weaken the immune system, increase inflammation, and alter hormonal balance, all of which can contribute to the development of cancer.

Finding ways to manage stress, such as through meditation, yoga, exercise, social support, and therapy, can help reduce the risk of cancer.