Cancer is the leading cause of death globally. According to the American Cancer Society, nearly 1.8 million new cancer cases will be diagnosed in the United States in 2021 alone.

However, research has shown that some lifestyle adjustments could help decrease the risk of cancer among women. Here are four such adjustments that women can make to decrease their cancer risk.

1. Healthy diet and weight management

A healthy diet is one of the most important adjustments women can make to decrease their cancer risk.

A study published in the Journal of Cancer Research and Therapeutics revealed that a high consumption of fruits and vegetables was associated with a lower risk of breast cancer. Women who consumed more than five servings of fruits and vegetables a day had a 14% lower risk of breast cancer than women who consumed two or fewer servings per day.

Additionally, maintaining a healthy weight is crucial for women in reducing cancer risk. Women who are overweight or obese have an increased risk of many types of cancer such as colon, breast, and endometrial cancer.

Studies have shown that a 5% to 10% decrease in body weight could lead to a significant reduction in cancer risk.

2. Physical activity

Being physically active can help women reduce their cancer risk. Studies have shown that women who are physically active have a lower risk of breast, colon, and endometrial cancers.

Physical activity does not only help in weight management but also helps in reducing inflammation in the body, which decreases the risk of cancer.

According to the American Cancer Society, women should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Physical activities that women can include in their routine include brisk walking, aerobics, cycling, and strength training.

3. Regular medical check-ups and screening tests

Regular medical check-ups and screening tests are essential for early detection and treatment of cancer. Women should visit their healthcare provider regularly and discuss their cancer risk and screening options.

The healthcare provider may recommend tests such as mammograms, pap tests, and colonoscopies depending on the woman’s age and risk factors.

Early detection allows for earlier treatment, which increases the chances of survival and better treatment outcomes.

Health experts recommend annual mammograms for women over 45 and annual pap tests for women over 21 or earlier if they are sexually active.

4. Quit smoking and alcohol consumption

Smoking and alcohol consumption have been linked to an increased risk of several types of cancer such as lung, throat, and liver cancer in women. Women who smoke are at a higher risk of developing cervical and breast cancer.

Quitting smoking and reducing alcohol consumption could help to reduce the risk of cancer.

Smoking cessation programs and alcohol rehabilitation centers are available to help those struggling with addiction. Women can seek professional help to quit smoking and reduce alcohol consumption.

Furthermore, women who do not smoke should take care to avoid exposure to second-hand smoke, especially in indoor environments such as workplaces and public spaces.

Conclusion

Women can take several steps to decrease their cancer risk.

A healthy diet and weight management, physical activity, regular medical check-ups, and quitting smoking and reducing alcohol consumption are among the proven adjustments that can help women reduce their cancer risk. Women should prioritize their health by making necessary lifestyle adjustments and seeking professional help when needed to remain healthy.