Top 10 Best Ways To Reduce Cancer Risks

By Respository

Many of us think that cancer runs in families through ur genes or that cancer is a matter of fate or bad luck. However, research shows that genetics alone cause only a small proportion of cancers and that lifestyle choices play a much bigger part.Scientific research also shows us that making healthy changes at any time in life, from childhood to old age, will help to reduce our risk. So, why wait? Below are list of Top 10 Best Ways to reduce cancer risks taken from The American Institute for Cancer Research (AICR) booklet.

1.  Stay in shape : be a healthy weight

Try to be as lean as possible without becoming underweight. Being a healthy weight is the most important way you can reduce your risk of cancer. There is strong evidence that being overweight increases the risk of the following cancers: colorectal, esophageal, pancreatic, kidney, endometrial, breast(in postmenopausal women) and gallbladder. Scientists report several reasons for this link. For example, research shows that fat cells release hormones such as estrogen, which increases the risk of breast cancer.
Studies have also shown that fat, particularly if it is stored around the waist, increases the level of “growth hormones” the body produces. Having high levels of these hormones is linked to a greater risk of some cancers.

2. Do not smoke or chew tobacco

Tobacco can cause cancer whether it is smoked, chewed or used in other ways, and it is particularly
harmful when combined with alcohol. Research has shown that passive smoking—just breathing in someone else’s smoke—is also harmful. Tobacco causes 90 percent of lung cancers and is also linked to cancers of the mouth, pharynx, larynx, esophagus, pancreas, cervix, kidney and bladder, stomach, colon and liver.
If you do smoke, quitting is the most important thing you can do to reduce your risk of cancer. The good
news is that it’s never too late to stop and your health will benefit immediately.

3.  Move more

Be physically active for at least 30 minutes every day. Physical activity is anything that gets your body moving. Being active doesn’t have to mean going to the gym, there are plenty of other ways to be active that you can fit into your usual routine.
There is strong evidence that physical activity helps protect against colorectal cancer, breast cancer (in postmenopausal women) and endometrial cancer. Studies show that regular activity can help to keep our hormone levels healthy. This is important because having high levels of some hormones can increase our cancer risk. Physical activity may also strengthen our immune system and helps keep our digestive system healthy.

4. Opt for foods, lower in calorie density

Why is calorie density important? Eating lower calorie-dense foods most of the time can help you achieve and stay a healthy weight. And maintaining a healthy weight is one of the most important ways to reduce cancer risk. regularly consuming sugary drinks contributes to weight gain. These beverages are easy to drink in large quantities and are often available in “super-sized” portions but don’t make us feel full, even though they are quite high in calories. So, to stay a healthy weight and lower your risk of cancer, avoid sugary drinks.

5. Enjoy a plantbased diet

Eat more of a variety of vegetables, fruits, whole grains and beans. Basing our diets on plant foods can reduce our risk of cancer. These foods contain plenty of fiber, water and health-protective nutrients and natural compounds called phytochemicals. Research shows that vegetables and fruits probably protect against a number of cancers, including those of the mouth, pharynx, larynx, esophagus, and stomach. Recent update on colorectal cancer found strong evidence that eating plenty of foods containing dietary fiber decreases the risk of colorectal cancer. These foods include vegetables, fruits,whole grains and beans. Fiber has many benefits, including helping food to move through our digestive system.Vegetables and fruits may protect against cancer because they contain vitamins and minerals that help to keep our bodies healthy and strengthen our immune system. They are also sources of substances called phytochemicals. These natural compounds can help to protect cells in the body from damage that can lead to cancer. The wider a variety you eat, the better.

6. Make less room for red meat

Eat less red meat such as beef, pork and lamb. Although eating a lot of red meat is linked to colorectal cancer, it is a good source of nutrients including protein, iron and zinc. The evidence shows that eating up to 18 ounces (cooked weight) of red meat per week does not substantially raise cancer risk. Regularly eating more than this, however, does increase your risk of colorectal cancer. One possible reason for this is that “heme,” the compound that gives red meat its color, may damage the lining of the colon.  Research has shown that eating processed meat increases cancer risk. Avoid processed meats such as ham, bacon, hot dogs and most deli meats (including processed meats made with chicken or turkey). When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body, leading to the development of cancer.

7. Cut down on alcohol

If you do drink alcohol, try to limit your intake to no more than two drinks a day for men and one drink a day for women, although not drink alcohol at all is most recommended. Alcohol increases the risk of cancers of the mouth, pharynx, larynx, esophagus and breast, as well as colorectal cancer in men. Alcoholic drinks also probably increase the risk of liver cancer, as well as colorectal cancer in women. Scientists are still researching the ways alcohol can lead to cancer. One theory is that alcohol can directly damage our DNA.

8. Eat less salt

Limit consumption of salty foods and foods processed with salt. “Salt” is the common name for a chemical compound made up of sodium and chloride. Our bodies need sodium in small amounts and our daily intake of sodium should be less than 2,300 mg (1 teaspoon of salt) per day. Eating high amounts of salt and salt-preserved foods are probably a cause of stomach cancer. A high salt intake can damage the lining of the stomach in ways that make cancer more likely.

9. For cancer prevention, don’t rely on dietary supplements

Enjoy a balanced diet. Dietary supplements contain vitamins, minerals, herbs, amino acids and other compounds and can be found in pill, capsule, tablet or liquid form. Dietary supplements and cancer risk – what’s the link? Research does not support taking supplements for cancer prevention. In some studies, specific supplements actually increased risk of certain cancers. For many people, by eating a balanced diet rich in vegetables, fruits and other plant-based foods, it is possible to obtain all the needed nutrients for good health. However, some groups of people will benefit from taking supplements for specific health reasons. For more advice tailored to your specific needs, speak to your healthcare provider.

10. If you can, breastfeed your baby

Breastfeeding is a natural and healthy choice for mothers and babies. If you are able, it’s best to breastfeed your baby exclusively up to the age of six months, and then continue breastfeeding with additional foods appropriate for an infant. Breastfeeding lowers the levels of some cancerrelated hormones in the mother’s body, which can help reduce the risk of breast cancer in mothers. Research shows that breastfed babies are less likely to become overweight or obese compared to babies fed infant formula.

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