World Cancer Day 2024: Here’s How Your Lifestyle Can Help Reduce The Risk Of Cancer
Here’s How Your Lifestyle Can Help Reduce The Risk Of Cancer
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World Cancer Day is observed across the world on February 4. The day aims to raise awareness about the disease and take necessary precautions that help in the prevention of the disease. World Health Organisation says that cancer is the second-leading cause of death in the world.
Cancer is a group of diseases wherein abnormal cells grow in an uncontrolled manner. These cells don’t just stay in one part or organ but spread to other organs which eventually makes treatment difficult. However, if detected early, cancer can be eradicated from the body through proper treatment. There are certain factors that increase your risk of cancer, your lifestyle is one of them.
Here’s how your lifestyle can help in lowering the risk of cancer.
Healthy Diet
A well-balanced and nutritious diet plays a crucial role in cancer prevention. Focus on eating a variety of fruits, vegetables, whole grains and lean proteins. These foods provide essential vitamins, minerals, antioxidants and fibre that help support your immune system and reduce inflammation, both of these are important factors in preventing cancer. Limit the consumption of processed foods, red and processed meats.
Physically Active
Regular physical activity can help lower the risk of several types of cancer. Exercise helps you to maintain a healthy weight, reduce inflammation and regulate hormone levels. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities like brisk walking, jogging, cycling or swimming.
Tobacco and Alcohol
Tobacco use is a leading cause of many types of cancer, including lung, mouth, and throat cancers. Quitting smoking along with avoiding secondhand smoke significantly can reduce cancer risk. Additionally, limiting alcohol intake is crucial, as excessive alcohol consumption is linked to an increased risk of various cancers, including breast, liver and colorectal cancers.
Protect Your Skin
Skin cancer is one of the most preventable types of cancer. Protect your skin from harmful UV rays by wearing sunscreen with a high SPF, staying in the shade during peak sun hours and avoiding tanning beds. Regular skin checks can help detect any changes in moles or skin lesions early on.
Healthy Body Weight
Being overweight or obese is a significant risk factor for various cancers, including breast, colorectal and pancreatic cancers. Adopting a healthy diet and engaging in regular physical activity can help you achieve and maintain a healthy body weight. Strive for a body mass index (BMI) within the normal range, as this not only reduces cancer risk but also improves overall well-being.
Mental and Emotional Well-Being
Chronic stress, anxiety and depression can negatively impact your immune system and contribute to unhealthy lifestyle choices. Prioritize mental and emotional well-being by incorporating stress-reducing activities into your routine, such as mindfulness, meditation or yoga. Building strong social connections and seeking support when needed can also be beneficial.
Regular Screenings and Vaccinations
Early detection is crucial in the fight against cancer. Make sure you get regular screenings based on your age, gender and risk factors. Screenings can detect cancer at its earliest when it’s at the most treatable stages. Also, consider taking vaccines that can prevent certain types of cancers, such as the HPV vaccine to protect against cervical and other cancers.
Safe Sex and Exposure to Infections
Some infections, such as human papillomavirus (HPV) and hepatitis B and C, are associated with an increased risk of certain cancers. Practice safe sex by using condoms and getting vaccinated against sexually transmitted infections. Also, take precautions to avoid exposure to infections that can lead to chronic inflammation and an elevated cancer risk.
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