February: Cancer Prevention Month
The big C-word… So many of us have lost loved ones due to cancer. According to CANSA (Cancer Organization of South Africa), cancer kills more people every year than AIDS, tuberculosis and malaria combined. In South Africa, more than 115 000 people get diagnosed with cancer each year.
Although cancer research has conflicting reports about cancer prevention tips and what works, it is however clear that your chances of developing cancer is greatly affected by your lifestyle. Prevention is better than cure!
Let’s look at Mayo clinic’s list of 7 cancer prevention tips:
- Don’t use tobacco.
Avoiding tobacco — or deciding to stop using it — is an important part of cancer prevention. Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix, and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas.
Even if you do not use tobacco, exposure to second-hand smoke might increase your risk of lung cancer.
- Eat a healthy diet.
Changing your lifestyle can not guarantee cancer prevention, but it might reduce your risk. Guidelines to consider:
- Eat plenty of fruits and vegetables.
- Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
- Alcohol consumption. If you choose to drink alcohol, do so only in moderation. Alcohol increases the risk of various types of cancer — including cancer of the breast, colon, lung, kidney, and liver. This risk is reliant on the amount of alcohol you consume and the length of time you’ve been drinking regularly.
- Limit processed meats. A report from the International Agency for Research on Cancer and the World Health Organization concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.
- Maintain a healthy weight and be physically active.
Physical activity will help you control your weight and might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon, and kidney.
In order to obtain substantial health benefits, it is advised to have 150 minutes of moderate -or 75 minutes of vigorous aerobic activity per week. As a general goal, try to include at least 30 minutes of physical activity in your daily routine.
- Protect yourself from the sun.
Skin cancer is one of the most common and preventable kinds of cancer.
- Avoid midday sun (10 a.m. and 4 p.m.).
- Stay in the shade.
- Cover exposed areas. Wear tightly woven, loose fitting clothing that covers as much of your skin as possible.
- Use your sunscreen (+30 SPF). Use sunscreen on cloudy days and remember to reapply.
- Avoid tanning beds and sunlamps.
- Get vaccinated.
Cancer prevention includes protection from certain viral infections. Talk to your doctor about vaccination against:
Hepatitis B can increase the risk of developing liver cancer.
Human papillomavirus (HPV) is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck.
- Avoid risky behaviours.
Another effective cancer prevention tactic is to avoid risky behaviours which might cause infections and, in turn, might increase the risk of cancer. For example:
Practice safe sex. This will limit the risk of contracting HIV or HPV. People who have HIV or AIDS have a higher risk of reproductive organ, anus, and throat cancer.
Do not share needles. Sharing needles with people who use intravenous drugs can lead to HIV, hepatitis B and hepatitis C. This may increase the risk of liver cancer.
- Get regular medical care.
Regular self-exams and screenings for various types of cancers can increase your chances of detecting cancer early on.
Reference:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/cancer-prevention/art-20044816
