Cancer is a frightening disease that affects a large number of people worldwide. According to the World Health Organization, cancer is the second leading cause of death globally, accounting for an estimated 9.6 million deaths in 2018.

While certain risk factors cannot be avoided, there are steps individuals can take to reduce their risk of developing cancer. This comprehensive guide will provide an overview of the preventative measures individuals can take to reduce their risk of cancer.

1. Avoid Tobacco Use

Smoking and tobacco use is one of the leading preventable causes of cancer. Individuals who smoke are at an increased risk of developing lung, throat, mouth, bladder, kidney, and pancreatic cancer.

Avoiding tobacco use, including cigarettes, cigars, and chewing tobacco can significantly reduce an individual’s risk of developing cancer. Additionally, exposure to secondhand smoke should also be avoided.

2. Follow a Healthy Diet

A healthy diet can reduce an individual’s risk of developing cancer. Eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats can help prevent cancer.

Avoiding processed and red meat, as well as sugary beverages and foods, can also reduce the risk of certain cancers, such as colorectal cancer.

3. Maintain a Healthy Weight

Being overweight or obese can increase an individual’s risk of developing certain cancers, such as breast, colon, kidney, pancreas, and liver cancer.

Maintaining a healthy weight through a balanced diet and regular exercise can reduce the risk of cancer.

4. Practice Safe Sun Exposure

Exposure to ultraviolet (UV) radiation, either from the sun or from tanning beds, can increase an individual’s risk of developing skin cancer.

To reduce this risk, individuals should avoid direct sun exposure during peak hours, wear protective clothing, and always wear sunscreen with at least SPF 30 and UVA and UVB protection.

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5. Exercise Regularly

Regular exercise can reduce an individual’s risk of developing cancer. Exercise can help maintain a healthy weight and lower the levels of certain hormones, such as estrogen, which can increase the risk of breast and endometrial cancer.

6. Stay Up to Date on Screenings and Immunizations

Screenings, such as mammograms, colonoscopies, and pap smears, can detect cancer early, when it is most treatable.

Additionally, vaccines can protect against certain types of cancer, such as the human papillomavirus (HPV), which can cause cervical and other types of cancer.

7. Limit Alcohol Consumption

Excessive alcohol consumption can increase an individual’s risk of developing certain types of cancer, such as breast, liver, and colon cancer.

To reduce the risk of cancer, individuals should limit their alcohol consumption to no more than one drink per day for women and two drinks per day for men.

8. Reduce Exposure to Environmental Toxins

Exposure to environmental toxins, such as asbestos, radon, and certain chemicals, can increase the risk of cancer.

To reduce exposure, individuals should take precautions when working with or around these substances, such as wearing protective gear and following safety protocols.

9. Get Enough Sleep

Getting enough sleep can reduce an individual’s risk of developing certain types of cancer, such as breast and colon cancer. It is recommended that adults get at least seven hours of sleep per night.

10. Manage Stress

High levels of stress and anxiety can weaken the immune system, making it harder for the body to fight off cancer cells.

Managing stress through activities such as meditation, exercise, or talking with a therapist can help reduce an individual’s risk of developing cancer.