Just about everyone on the planet has been touched by cancer in some way, whether they have been through it themselves or a loved one has. As it’s one of the leading causes of death worldwide, many are looking for steps they can take to lower the chances of getting cancer themselves. Here are some simple ways you can reduce your cancer risk.
Eat a Healthy Diet
Vegetables, fruits, whole grains, and legumes should all be part of a balanced diet. These foods are low in calories and high in fiber, which aids in weight management. They’re also high in vitamins, minerals, and phytochemicals, naturally occurring plant substances that, studies have shown, can protect our cells from cancer damage. Try to fill at least 75 percent of your plate with these foods. Because fast foods and processed foods are heavy in saturated fat, sugar, and calories, a diet high in these foods can lead to weight gain and higher cancer risks.
Be Smart Outside
Spending time outside is a terrific way to get more exercise and better your health. Sun exposure boosts vitamin D production, and not getting enough sun can contribute to a variety of ailments. However, excessive ultraviolet light (UV) exposure is the major cause of skin cancer. The sun, tanning beds, and sun lamps all emit UV light. UV rays penetrate and harm our skin, causing sunburns and destroying DNA in our skin cells, ultimately leading to skin cancer. While some people are more prone to skin cancer than others because of genetics, anyone can get it. Tanning, whether outside or indoors, increases the risk of cancer. When outdoors, always wear a hat, sunglasses, and proper clothing. Remember to use your sunscreen and reapply every two hours, as well as after swimming or sweating.
Physical activity lowers your cancer risk by helping you to maintain a healthy weight. Conversely, sedentary habits like sitting in front of the TV or computer for hours promote weight gain and raise your risks of cancer. According to the Centers for Disease Control, getting adequate physical activity has the power to prevent one in eight incidences of breast cancer and colorectal cancer. There are numerous ways to be physically active, including walking, dancing, yoga, and swimming. Adults should strive for at least 150 minutes per week of aerobic exercise. Any type of exercise, however, can benefit your health. Begin by standing up and walking around every hour or so. To improve your health and lower your cancer risks, gradually incorporate physical activity into your everyday routine.
While cancer isn’t always preventable, you definitely want to do everything you can to lower your risks of developing it. By following the above pieces of advice, you can significantly reduce your risks. Maintain a healthy diet, keep your sunscreen close, and stay active, and you’ll increase your likelihood of living a longer and happier life.