According to the World Health Organization (WHO), cancer is the second leading cause of death globally, responsible for an estimated 9.6 million deaths in 2018.

While some types of cancer may be difficult to prevent, there are several causes of cancer that are within our control. By addressing these causes, we can significantly reduce the risk of developing preventable cancers. In this article, we will explore six causes of preventable cancer and discuss how you can take steps to minimize your risk.

1. Tobacco Use

Smoking is the leading cause of preventable cancer. It is associated with several types of cancer, including lung, throat, mouth, esophagus, bladder, kidney, and pancreatic cancer, among others.

The harmful chemicals present in tobacco smoke can damage DNA, leading to the development of cancerous cells.

To reduce your risk of cancer, it is essential to avoid smoking or using any tobacco products. If you are a current smoker, quitting smoking will greatly reduce your risk.

Seek support from counseling services, nicotine replacement therapies, or medications to assist you in the process.

2. Unhealthy Diet

Poor dietary choices can contribute to the development of certain types of cancer. A diet high in processed foods, red meat, sugary beverages, and saturated fats has been linked to an increased risk of colorectal, stomach, and pancreatic cancer.

On the other hand, a diet rich in fruits, vegetables, whole grains, and lean proteins can help protect against cancer.

To prevent cancer, include a variety of colorful fruits and vegetables in your diet, aiming for at least five servings per day. Replace processed and red meats with lean proteins like fish, poultry, or plant-based alternatives.

Minimize your consumption of sugary drinks and opt for water, herbal tea, or natural juices instead.

3. Sedentary Lifestyle

Lack of physical activity is another modifiable risk factor for cancer.

Engaging in regular exercise not only helps with weight management, but it also strengthens the immune system, reduces inflammation, and improves overall health, reducing the risk of cancer development.

To decrease your cancer risk, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. Incorporate activities like brisk walking, swimming, cycling, or dancing into your routine.

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If you have a sedentary job, take regular breaks to stretch and move around.

4. Excessive Alcohol Consumption

Alcohol consumption is closely linked to an increased risk of various cancers, including breast, liver, esophageal, colorectal, and oral cancers. The risk escalates as the amount of alcohol consumed rises.

To minimize your risk, it is advised to limit alcohol intake. Men should aim for no more than two standard drinks per day, while women should aim for no more than one. It is also beneficial to have alcohol-free days each week.

5. Sun Exposure

Excessive exposure to ultraviolet (UV) radiation from the sun or tanning beds is a significant cause of skin cancer, including melanoma, the deadliest form of skin cancer.

Protecting your skin from the sun’s harmful rays can significantly reduce your risk.

When spending time outdoors, especially during peak sun hours (10 am to 4 pm), seek shade, wear protective clothing such as wide-brimmed hats and long sleeves, and apply sunscreen with an SPF of 30 or higher. Avoid using tanning beds altogether.

6. Infections

Some infections are linked to an increased risk of developing certain types of cancer. For example, the human papillomavirus (HPV) is strongly associated with cervical, anal, and oropharyngeal cancers.

Hepatitis B and C viruses can lead to liver cancer, and the Helicobacter pylori bacteria is a major risk factor for stomach cancer.

To prevent these infections, it is advisable to get vaccinated against HPV, practice safe sex, undergo regular screenings, and take appropriate precautions to prevent exposure to hepatitis viruses and H. pylori bacteria.

Maintaining good hygiene and following safe food-handling practices are also essential.

Conclusion

Cancer prevention starts with understanding the risk factors that are within our control. By taking necessary steps to eliminate or reduce these modifiable causes, we can significantly decrease the risk of developing preventable cancers.

Quitting smoking, adopting a healthy diet, engaging in regular exercise, limiting alcohol consumption, protecting our skin from the sun, and taking measures to prevent infections are all crucial in the fight against cancer. By making positive lifestyle choices, we can empower ourselves to lead a healthier life and lessen the burden of preventable cancers on individuals and communities.