Cancer is a leading cause of death worldwide, but many types of cancer can be prevented by adopting certain lifestyle changes. Here are some actionable steps you can take:
Eat a healthy diet
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide essential nutrients that your body needs to fight off cancer. Limit processed foods and cut back on sugar and salt.
Maintain a healthy weight and be physically active
Being overweight or obese increases the risk of several types of cancer. Maintain a healthy weight through regular exercise and a balanced diet. Aim for at least 30 minutes of moderate aerobic activity like brisk walking every day.
Don’t use tobacco
Tobacco use is a major cause of several types of cancer including lung, mouth, throat, pancreas, and kidney cancer. Quitting smoking can greatly reduce your risk.
Limit alcohol
Alcohol is a known carcinogen, so it’s best to limit its consumption. Men should aim for no more than two alcoholic drinks per day and women should aim for no more than one.
Protect yourself from the sun
Overexposure to the sun can cause skin cancer, including serious melanoma. Use a broad-spectrum sunscreen with an SPF of at least 30, cover up with clothing, and seek shade whenever possible.
Get vaccinated
Certain cancers can be prevented by immunizations. For example, the Human Papillomavirus (HPV) vaccine helps prevent most cervical cancers and several other kinds of cancer, and the Hepatitis B vaccine can reduce your risk of liver cancer.
Regular medical care
Regular check-ups and screenings can help detect certain cancers early, when they are most likely to be treatable. Understand the various screening tests and discuss with your doctor what is best for you based on your risk.
Remember, while these measures can reduce your risk of cancer, they can’t eliminate it entirely. Regular check-ups and early detection are crucial. Listening to your body and responding to any changes is another key factor in cancer prevention.