Cancer is a devastating disease that affects millions of people worldwide. While there are no guarantees when it comes to preventing cancer, there are several steps you can take to reduce your risk.

By making simple changes to your lifestyle and adopting healthy habits, you can significantly lower your chances of developing many types of cancer. Here are 12 tips to help you decrease your cancer risk:.

1. Quit Smoking

Smoking is the leading cause of preventable cancer deaths. It is responsible for nearly one-third of all cancer-related deaths in the United States alone. If you smoke, quitting is the best thing you can do for your health.

Quitting smoking reduces your risk of lung, mouth, throat, and other cancers, as well as cardiovascular diseases.

2. Limit Alcohol Consumption

Excessive alcohol consumption is a known risk factor for several types of cancer, including liver, breast, and colorectal cancer. To reduce your risk, it is advised to limit alcohol intake.

Men should not exceed two standard drinks per day, while women should limit themselves to one standard drink per day.

3. Eat a Healthy Diet

A well-balanced diet can make a big difference in cancer prevention. Eat a variety of fruits, vegetables, whole grains, and lean proteins. Limit your intake of processed foods, sugary snacks, and red meat.

Emphasize on foods high in antioxidants, such as berries, leafy greens, and nuts, which can help protect your cells from damage.

4. Maintain a Healthy Weight

Being overweight or obese increases the risk of several types of cancer, including breast, colon, and kidney cancer. Aim to maintain a healthy weight through a combination of balanced diet and regular exercise.

Engage in at least 150 minutes of moderate-intensity physical activity each week and limit sedentary behaviors.

5. Protect Yourself from the Sun

Excessive exposure to the sun’s harmful UV rays can lead to skin cancer. Protect yourself by using sunscreen with at least SPF 30, wearing protective clothing, and avoiding sun exposure during peak hours.

Regularly check your skin for any changes, such as new moles or growths, and consult a dermatologist if you notice anything unusual.

6. Stay Active

Regular physical activity can help lower the risk of various types of cancer, including breast, colon, and endometrial cancer. Engage in activities you enjoy, such as walking, biking, swimming, or dancing, for at least 30 minutes a day.

Related Article 30 ways to prevent cancer today

Find ways to incorporate movement into your daily routine, such as taking the stairs instead of the elevator.

7. Get Vaccinated

Certain types of cancer, such as cervical and liver cancer, can be prevented through vaccination.

Make sure you are up to date with vaccinations for human papillomavirus (HPV) and hepatitis B, as these viruses significantly increase the risk of developing cancer.

8. Know Your Family History

Having a close family member with cancer increases your own risk. Be aware of your family history and discuss it with your healthcare provider. They can assess your risk and advise you on appropriate screening and prevention strategies.

9. Practice Safe Sex

Sexually transmitted infections (STIs) can increase the risk of certain types of cancer, including cervical, anal, and oral cancer. Practice safe sex by using condoms, limiting the number of sexual partners, and getting tested regularly for STIs.

10. Limit Exposure to Harmful Chemicals

Avoid exposure to harmful chemicals in your environment. Use natural cleaning products, avoid pesticides and herbicides, and be cautious around asbestos and other hazardous substances.

If you work in an environment with potential carcinogens, follow safety protocols to minimize your exposure.

11. Get Regular Screenings

Regular cancer screenings can detect cancers at early stages when they are most treatable. Talk to your healthcare provider about appropriate screening tests based on your age, sex, and family history.

Examples include mammograms for breast cancer, Pap tests for cervical cancer, and colonoscopies for colorectal cancer.

12. Be Mindful of Radiation

Radiation from medical procedures, such as X-rays and CT scans, can increase the risk of cancer. While these tests are often necessary for diagnosis and treatment, make sure they are only performed when needed.

Discuss the risks and benefits with your healthcare provider and inquire about alternative imaging techniques with less radiation exposure.

Conclusion

Reducing your cancer risk is a multifaceted approach that involves making lifestyle changes, adopting healthy habits, and being proactive about your health.

While no one can completely eliminate the risk of developing cancer, implementing these 12 tips can significantly lower your chances and contribute to overall well-being.