*Do Not Use Tobacco
Using any type of tobacco puts you on a collision course with
cancer. 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 don’t
use tobacco, exposure to secondhand smoke might increase
your risk of lung cancer.
Avoiding tobacco — or deciding to stop using it — is an
important part of cancer prevention. If you need help quitting
tobacco, ask your doctor about stop-smoking products and
other strategies for quitting.
*Eat A Healthy Diet
Although making healthy selections at the grocery store and
at mealtime can’t guarantee cancer prevention, it might
reduce your risk. Consider these guidelines:
Eat plenty of fruits and vegetables. Base your diet on fruits,
vegetables and other foods from plant sources — such as
whole grains and beans.
Avoid obesity. Eat lighter and leaner by choosing fewer high-
calorie foods, including refined sugars and fat from animal
sources.
If you choose to drink alcohol, do so only in moderation The
risk of various types of cancer — including cancer of the
breast, colon, lung, kidney and liver — increases with the
amount of alcohol you drink and the length of time you’ve
been drinking regularly.
Limit processed meats. A report from the International Agency
for Research on Cancer, the cancer agency of the World
Health Organization, concluded that eating large amounts of
processed meat can slightly increase the risk of certain types
of cancer.
In addition, women who eat a Mediterranean diet
supplemented with extra-virgin olive oil and mixed nuts might
have a reduced risk of breast cancer. The Mediterranean diet
focuses mostly on plant-based foods, such as fruits and
vegetables, whole grains, legumes, and nuts. People who
follow the Mediterranean diet choose healthy fats, such as
olive oil, over butter and fish instead of red meat.
*Be Physically Active & Maintain A Healthy Weight
Maintaining a healthy weight might lower the risk of various
types of cancer, including cancer of the breast, prostate, lung,
colon and kidney.
Physical activity counts, too. In addition to helping you control
your weight, physical activity on its own might lower the risk
of breast cancer and colon cancer.
Adults who participate in any amount of physical activity gain
some health benefits. But for substantial health benefits, strive
to get at least 150 minutes a week of moderate aerobic
activity or 75 minutes a week of vigorous aerobic activity. You
can also do a combination of moderate and vigorous activity.
As a general goal, include at least 30 minutes of physical
activity in your daily routine — and if you can do more, even
better.
*Protect Yourself From The Sun
Skin cancer is one of the most common kinds of cancer —
and one of the most preventable. Try these tips:
Avoid midday sun. Stay out of the sun between 10 a.m. and 4
p.m., when the sun’s rays are strongest.
Stay in the shade. When you’re outdoors, stay in the shade as
much as possible. Sunglasses and a broad-brimmed hat help,
too.
Cover exposed areas. Wear tightly woven, loose fitting
clothing that covers as much of your skin as possible. Opt for
bright or dark colors, which reflect more ultraviolet radiation
than do pastels or bleached cotton.
Don’t skimp on sunscreen. Use a broad-spectrum sunscreen
with an SPF of at least 30, even on cloudy days. Apply
sunscreen generously, and reapply every two hours — or more
often if you’re swimming or perspiring.
Avoid tanning beds and sunlamps. These are just as damaging
as natural sunlight.
*Get Vaccinated
Cancer prevention includes protection from certain viral
infections. Talk to your doctor about vaccination against:
Hepatitis B. Hepatitis B can increase the risk of developing
liver cancer. The hepatitis B vaccine is recommended for
certain adults at high risk — such as adults who are sexually
active but not in a mutually monogamous relationship, people
with sexually transmitted infections, people who use
intravenous drugs, men who have sex with men, and health
care or public safety workers who might be exposed to
infected blood or body fluids.
Human papillomavirus (HPV). 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. The
HPV vaccine is recommended for girls and boys ages 11 and
12. The U.S. Food and Drug Administration recently approved
the use of vaccine Gardasil 9 for males and females ages 9 to
45.
*Avoid Risky Behaviors
Another effective cancer prevention tactic is to avoid risky
behaviors that can lead to infections that, in turn, might
increase the risk of cancer. For example:
*Practice safe sex.
Limit your number of sexual partners and use a condom when
you have sex. The more sexual partners you have in your
lifetime, the more likely you are to contract a sexually
transmitted infection — such as HIV or HPV. People who have
HIV or AIDS have a higher risk of cancer of the anus, liver and
lung. HPV is most often associated with cervical cancer, but it
might also increase the risk of cancer of the anus, penis,
throat, vulva and vagina.
*Don’t share needles.
Sharing needles with people who use intravenous drugs can
lead to HIV, as well as hepatitis B and hepatitis C — which can
increase the risk of liver cancer. If you’re concerned about
drug misuse or addiction, seek professional help.
*Get Regular Medical Care
Regular self-exams and screenings for various types of
cancers — such as cancer of the skin, colon, cervix and breast
— can increase your chances of discovering cancer early,
when treatment is most likely to be successful. Ask your
doctor about the best cancer screening schedule for you.
By Mayo Clinic.
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