Introduction
Cancer is a devastating disease that affects millions of people around the world. While medical advancements have improved treatment options, prevention remains a critical aspect of the fight against cancer. This article will explore essential strategies and lifestyle choices that can significantly reduce the risk of developing various types of cancer. By implementing these practices into your daily life, you can take proactive steps towards safeguarding your health and well-being. Prevention is undoubtedly the most powerful tool in the battle against cancer. By adopting a healthy lifestyle, making informed choices, and being proactive about your health, you can significantly reduce the risk of developing cancer. Remember, many small changes add up to make a big difference.
Healthy Diet
A healthy diet is one of the best ways to reduce your risk of cancer. Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help your body fight off cancer-causing cells. These foods are packed with essential nutrients and antioxidants that can boost your immune system, and prevent inflammation and oxidative stress which are some of the main causes of cancer.
In terms of unhealthy diets to avoid, it is recommended to avoid processed foods, sugary drinks, and excessive amounts of red and processed meats as these are linked to an increased risk of cancers such as colon, rectum, prostate, pancreatic, and stomach cancers. 1
Regular Exercise
Regular exercise is not only good for your overall health, but it can also help reduce your risk of many types of cancer. Exercise helps strengthen your immune system and can help you maintain a healthy weight, which is important for cancer prevention. Being overweight or obese has been linked to an increased risk of several types of cancer, including breast, colon, and pancreatic cancer. 2
Aim for at least 30 minutes of moderate exercise each day, such as walking, jogging, cycling, or swimming. Exercises or activities like these allow for an increase in the heart rate which should be followed by an appropriate relaxation or recovery period to allow the heart rate to come down to resting levels. Doing this allows for the body to activate its innate repair systems which can target and destroy various damaged or malignant cells, vastly reducing the risk of cancer. 3
Avoid Tobacco & Limit Alcohol
Tobacco use is a leading cause of cancer. If you use tobacco, quitting is the best thing you can do to reduce your risk of cancer. Tobacco smoke contains more than 70 known carcinogens - chemicals that can cause cancer. These chemicals damage DNA and other genetic material in your cells, leading to the development of cancer. 4
Drinking excessive amounts of alcohol can increase your risk of cancer. Alcohol is linked to an increased risk of several types of cancer, including breast, liver, stomach, pancreatic, and colon cancer. If you choose to drink, limit your intake to no more than one drink per day for women and two drinks per day for men. A standard drink is considered to be 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. 5
Protect Yourself From the Sun
Exposure to the sun's harmful ultraviolet (UV) rays can increase your risk of skin cancer. The sun's UV rays actually come in different types which affect our body in different ways. UVB rays are able to cause damage to the skin's surface and epidermis, whereas UVA rays are able to penetrate the surface of the skin and cause damage in the inner layers of the epidermis and the dermis. The sun’s UV rays can pierce through the skin layer and directly create modifications in the DNA of your skin cells. This can lead to the formation of abnormal chemical bonds in your DNA which can later manifest as cancer.
Protect your skin by wearing protective clothing, staying in the shade, and using sunscreen with an SPF of 30 or higher. Sunscreen should be applied to all exposed skin, including your face, neck, and ears, at least 15 minutes before going outside. Reapply sunscreen every two hours or more frequently if you are swimming or sweating.
Environmental Toxins
In our modern world, we encounter various environmental toxins that pose significant risks to our health and well-being. One notorious environmental toxin is DDT (dichlorodiphenyltrichloroethane), a pesticide widely used in the past for agricultural and public health purposes. Although DDT was effective in controlling pests, it was later discovered to have severe consequences for the environment and human health. In a process called bioaccumulation, DDT is accumulated in increasing concentrations gradually moving up the food chain which leads to its persistence in animal tissues. Studies have linked DDT exposure to adverse health effects in humans, including developmental issues, hormone disruption, and increased risk of breast cancer. 6
Another hazardous environmental toxin is asbestos, a mineral once commonly used in building materials, particularly insulation until its harmful effects became apparent. Inhalation of asbestos fibers can cause serious lung diseases, including asbestosis and various cancers such as mesothelioma, lung, larynx, and ovarian cancer. 7 Even though asbestos has been regulated and its use restricted in many countries, the legacy of its past applications continues to pose health risks, particularly during renovations or demolitions of older structures. Many buildings throughout economically underserved areas receive little regulatory oversight so many of these outdated buildings’ materials have yet to be replaced, posing risks to all residents living in those units which still house asbestos in its walls. Additionally, many construction workers who work with asbestos are at risk themselves but also pose a risk to their families and asbestos fibers often stick to clothes and can travel home with the worker.
Be Aware of Environmental Hazards
Many substances, often man-made, that are produced and released into our environment can be potentially carcinogenic and might cause harm to the body. One example of this is being aware of which plant produce vendors use potentially harmful pesticides on their crops and making sure to steer clear of those will help you avoid the carcinogenic effects of many pesticides, like DDT.
Lithium batteries are becoming much more common in recent years are a result of the increased use of electric cars, trucks, and scooters. One caveat to those batteries is that they are prone to catching fire in poor weather conditions, and lithium batteries produce fires that burn very hot and for a long time. These fires result in vast amounts of smoke which are harmful to inhale but can also travel large distances and affect people in areas where the fire did not even originate. One example of smoke from distant fires traveling long distances is the recent 2023 Canadian wildfires which produced immense amounts of smoke which traveled via air currents south toward New York. As a result, the air quality index decreased drastically and it was recommended for people to stay indoors to avoid inhalation of toxic and irritable fumes. 8 Being aware of environmental hazards and occurrences in your specific geographical area which can negatively affect your health will greatly increase your chances of being able to take preventative measures and protect your body.
Intermittent Fasting
Practicing a style of fasting for two to three weeks nonconsecutively out of the year will allow your body to perform a metabolic reset. During fasting periods, your body depletes its glycogen stores and shifts into a state of ketosis, where it primarily utilizes fat for energy. This metabolic switch not only aids in weight management but also promotes insulin sensitivity, mitigating the risk of type 2 diabetes and supporting overall metabolic health. 9 This is pertinent to the prevention of cancer because this shift in energy source means that free glucose will be lower throughout the body, and cancer’s primary and only energy source is glucose. 10 This means that fasting essentially allows you to starve any potential sources of cancer and halt its growth and in the best cases even kill it.
Another fascinating aspect of fasting is its promotion of cellular repair mechanisms. As your body enters a fasted state, it activates autophagy, a natural process in which cells break down and recycle damaged proteins and cellular components. This cellular cleansing process promotes longevity, reduces oxidative stress, and may even protect against many age-related diseases, most notably cancer. 11
Get Screened
Regular cancer screenings for breast, cervical, and colon cancer can help catch the disease early when it's most treatable. Talk to your doctor about when and how often you should be screened. Screening tests can detect cancer before symptoms appear, which can increase your chances of successful treatment. It's important to note that not all cancers can be detected by screening tests, so it's important to be aware of any changes in your body and report them to your doctor.
By following these tips, you can help reduce your risk of cancer. Remember, prevention is the best medicine. While there is no guaranteed way to prevent cancer, there are steps you can take to reduce and mitigate your risk and improve your overall health.
References:
Red meat and processed meat consumption. Red Meat and Processed Meat Consumption. (April 2022). https://progressreport.cancer.gov/prevention/red_meat
Obesity and cancer fact sheet. National Cancer Institute. (April 2022). https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet
How exercise can lower cancer risk. American Cancer Society. (2020, February 19). https://www.cancer.org/cancer/latest-news/how-exercise-can-lower-cancer-risk.html
Cancer prevention overview (PDQ) — Patient version. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/patient-prevention-overview-pdq.
Centers for Disease Control and Prevention. (2023, March 13). Alcohol and cancer. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/alcohol/
Barbara A Cohn and others, DDT and Breast Cancer: Prospective Study of Induction Time and Susceptibility Windows, JNCI: Journal of the National Cancer Institute, Volume 111, Issue 8, August 2019, Pages 803–810, https://doi.org/10.1093/jnci/djy198
Asbestos and cancer risk: American cancer society. American Cancer Society | American Cancer Society. (n.d.). https://www.cancer.org/cancer/risk-prevention/chemicals/asbestos.html
NBCUniversal News Group. (2023, June 8). Air quality levels in parts of the U.S. plunge as Canada wildfires rage. NBCNews.com. https://www.nbcnews.com/science/environment/canada-wildfires-smoke-air-quality-rcna87732
Vasim, I., Majeed, C. N., & DeBoer, M. D. (2022). Intermittent Fasting and Metabolic Health. Nutrients, 14(3), 631. https://doi.org/10.3390/nu14030631
Adekola, K., Rosen, S. T., & Shanmugam, M. (2012). Glucose transporters in cancer metabolism. Current opinion in oncology, 24(6), 650–654. https://doi.org/10.1097/CCO.0b013e328356da72
Nencioni A, Caffa I, Cortellino S, Longo VD. Fasting and cancer: molecular mechanisms and clinical application. Nat Rev Cancer. 2018 Nov;18(11):707-719. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6938162/
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