According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide.

While some risk factors, such as age and genetics, cannot be changed, there are several strategies you can adopt to lower your risk of developing cancer. By making conscious choices and incorporating healthy habits into your lifestyle, you can protect your health and reduce the likelihood of cancer. Here are ten strategies that can significantly contribute to lowering your cancer risk:.

1. Maintain a Healthy Diet

A nutritious and well-balanced diet is crucial in preventing cancer. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals.

These foods are rich in vitamins, minerals, and antioxidants that help protect your cells from damage. Avoid processed foods, excessive sugar, and unhealthy fats as they can contribute to weight gain, inflammation, and an increased cancer risk.

2. Engage in Regular Physical Activity

Regular exercise not only helps you maintain a healthy weight but also plays a significant role in reducing your cancer risk. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise every week.

Regular physical activity helps to regulate hormones, strengthen your immune system, and improve digestion, all of which contribute to decreasing your cancer risk.

3. Quit Smoking

Smoking is one of the leading causes of multiple types of cancer, including lung, throat, and mouth cancers. If you are a smoker, quitting is the best decision you can make to protect your health.

Seek support from healthcare professionals, join support groups, or use nicotine replacement therapies to increase your chances of successfully quitting. Even if you’ve tried before and failed, keep trying. It’s never too late to quit.

4. Limit Alcohol Consumption

Excessive alcohol consumption has been linked to various types of cancer, including breast, liver, and colorectal cancer. Limit your alcohol intake or avoid it altogether. If you choose to drink, do so in moderation.

Women should limit themselves to one drink per day, while men should have no more than two drinks per day.

5. Protect Yourself from the Sun

Prolonged exposure to the sun’s harmful ultraviolet (UV) rays increases the risk of skin cancer. Protect your skin by staying in the shade between 10 a.m. and 4 p.m. when the sun is at its strongest.

Wear protective clothing, including a hat and sunglasses, and apply sunscreen with a high sun protection factor (SPF) whenever you are outdoors. Don’t forget to reapply sunscreen every two hours and after swimming or sweating.

6. Get Vaccinated

Certain viruses and infections are known to increase the risk of developing cancer. Protect yourself by getting vaccinated against hepatitis B and human papillomavirus (HPV).

Hepatitis B vaccination reduces the risk of liver cancer, while HPV vaccination significantly lowers the risk of cervical and other types of cancers.

7. Practice Safe Sex

Engaging in unprotected sex can result in contracting sexually transmitted infections (STIs) that increase the risk of certain cancers, including cervical, anal, and oral cancers.

Practice safe sex by using condoms, limiting your number of sexual partners, and getting regular STI testing.

8. Stay Hydrated

Drinking an adequate amount of water helps flush out toxins and waste from your body, reducing your risk of developing certain types of cancers, including bladder and colon cancers.

Aim to drink at least eight glasses of water per day and increase your intake if you live in a hot climate or partake in intense physical activity.

9. Avoid Harmful Chemicals

Exposure to certain chemicals and substances can increase your risk of developing cancer. Minimize your exposure to harmful chemicals like asbestos, benzene, formaldehyde, and radon.

Follow safety guidelines when handling these substances, and if you suspect they are present in your living or working environment, seek professional guidance for their removal.

10. Get Regular Screenings and Check-ups

Regular screenings and check-ups play a critical role in detecting cancer early, when treatment is most effective. Follow recommended guidelines for screenings such as mammograms, Pap tests, colonoscopies, and prostate exams.

Discuss with your healthcare provider to determine the appropriate timing and frequency of screenings based on your age, gender, and family history.