We are faced with so many factors that increase the cancer risk. Research estimates that 30% of all cancer cases and deaths can be linked to smoking, while obesity, diet and lack of exercise have a certain degree of responsibility.
Probably you have come across conflicting reports on how to fight against cancer. One thing for sure is that your efforts to reduce cancer risk have to do with taking a personal initiative to change your lifestyle for the better.
Whatever we are aware about cancer prevention is an ever evolving knowledge. But be comforted by the understanding that changing your lifestyle is the backbone of any cancer prevention steps.
The following are some important tips on how you can prevent cancer:
Exercise for physical fitness
There are a number of cancer types which you can well prevent by just maintaining a healthy weight. These include colon, prostate, breast and kidney cancer. You may maintain appropriate weight by watching out what you eat. But that alone is not enough. Engaging in a physical activity goes a long way in helping you keep check on your weight and block cancer.
Adults who partake in a physical activity have several health benefits to enjoy. It is advised that substantial benefits can be enjoyed if one engages in about 150 minutes of moderate aerobic activity. This is also best substituted with 75 minutes of vigorous aerobic physical activity. But you are not limited to just one as you can combine both moderate and vigorous activity. As a general guideline, let your daily routine have at least 30 minutes of physical activity and you can improve on this as time goes by.
Watch out what you eat
As much as there is no guarantee that being careful on what you eat will prevent cancer, it will to some degree held lower the risk. You may want to include lots of fruits and vegetables in your diet. Also eat foods from plant sources including beans and whole grains.
Avoid obesity by eating fewer calories, taking less of fat from animal source and refined sugars.
For individuals who drink alcohol, do so with moderation. The amount of alcohol you take increases your exposure to some types of cancer including lung, colon, breast, liver and kidney.
You may also want to keep check on the processed meats. The International Agency for Research on Cancer released a report in which it noted that taking a high amount of processed meats slightly raises your risk to cancer.
Tobacco is a no go zone
You are best placed on the path to get cancer once you chose to intake any type of tobacco. There is no doubt that smoking leads to various types of cancer such as throat, lung, mouth, bladder, pancreas, larynx and cervix.
Cancer of the oral activity and pancreas has been associated with chewing tobacco. Secondary smokers, also known as passive smokers, are also exposed to an almost equal level of risk.
Deciding to avoid tobacco is one of the most important decisions you can ever make in your life. If you chose to quit smoking, consult your doctor for stop-smoking products.