Ways to Lower Your Odds of Getting Cancer

cancer cells

“Cancer is the second leading cause of death globally and is responsible for an estimated 9.6 million deaths in 2018. Globally, about 1 in 6 deaths is due to cancer”.
“One in 5 men and one in 6 women worldwide develop cancer during their lifetime, and one in 8 men and one in 11 women die from the disease. Worldwide, the total number of people who are alive within 5 years of a cancer diagnosis, called the 5-year prevalence, is estimated to be 43.8 million” — WHO [1]

Here are 12 ways to reduce the risk of getting cancer

Exercise Regularly

Exercise is a must. Good nutrition comes from 80% right food intake and 20% exercise. Daily moderate exercise reduces the risk of colon, breast, and uterus cancer. It helps with food digestion, use of extra calories, and prevention of developing certain cancer-causing hormones. It helps in blood circulation thereby distributing oxygen and nutrients in all parts of the body. Do not live without exercise.

Maintain the right Weight

Right weigh may be calculated easily using online weight calculator. This depends of your age, sex, and height. It is important to maintain such weight because it has been known that having extra weight can increase your chances of having several types of cancer, including those that occur in esophagus, pancreas, colon, kidneys, and thyroid gland.

Minimize Eating of Red and processed meat

Red meat includes beef, veal, pork, lamb, mutton, horse, and goat. Processed meat are meats that are enhanced through smoking, curing, fermentation, salting, or other process methods to improve flavor or preservation.
The American Institute for Cancer Research recommends no more than 18 ounces of these a week. This recommendation was based on epidemiological studies suggesting that small increases in the risk of several cancers may be associated with high consumption of red meat or processed meat.

Go for HPV Vaccines

A certain virus called Human papillomavirus (HPV) is one of the culprits of cervical cancer for women. It is also one of the leading causes of vaginal cancer, cancer of penis, anus mouth, and throat. This is passed from person to person through sex. So, practice single sex partner only. Practice safe sex and get a vaccine against this virus. For women get that vaccine from 9 to 26 years old and for men get it between 9 to 21 years old.

Go for Hepatitis B Vaccine

There is a vaccine for Hepatitis B. Avail of it from your doctor. It said that people who have hepatitis B virus has a very high risk of getting liver cancer. So better prevent yourself from getting one. It is likely to be transmitted through sex or anything that can transmit blood from one person who has one to the other. Be careful with using the same needles, and even in Barbershops when the razor is contaminated with a small amount of blood can transmit to the next customer.

Take in More fruits and Vegetables

Cancers cells are feeding much from meat protein. If we don’t eat much of those but instead eat more vegetables and fruits it will starve the cancer cell and would kill some of them. Fruits and vegetables help maintain good cells. This prevents them from getting damaged which may turn to bad cells or cancer cells. The recommended daily intake of fruits and vegetables is at least 2 and half cups daily. You can even substitute one of two meals or even your whole meals of the day.

Minimize Sugar Intake

Food and drinks with high sugar content have more calories per ounce compared to other foods. If these calories are not burned they accumulate as fats and will cause weight increase. We have already discussed that extra weight increases the risk of getting cancer. Diabetes is also a common risk of high sugar foods and drinks.

Do not rely on food supplements

There are so many food supplements that you can find in the market, some of them are scientifically formulated but many are done in small scale production systems. They are labeled “no therapeutic claim” because what is what it is. So, do not substitute it to a full diet of vegetables, fruits, and whole grains. Take is as supplements because that is really is. Relying on supplements can destroy the balance of nutrients that your body needs. So do not rely on them to prevent cancer.

Drink Moderately

Our body can only tolerate certain amount of alcohol. Excessive alcohol can increase risk of getting cancer in our digestive system, those organs that directly come into contact with alcohol like our throat, stomach, liver, and colon. It is also known to cause breast cancer. A simple explanation is alcohol destroys our body tissues, the cells of these tissues may turn into bad cancer cells. How much is too much? Men have higher tolerance than women, when you got drunk that is a clear indication of too much alcohol, or it already affect your normal body functioning.

Have a regular test

Spotting cancer early will help a lot in terms of making interventions. It’s not very expensive to do cancer cell count a simple CBC can already detect cancer cells in our body. So do it every year or every 6 months.

Put on Sunscreen

Sunscreen is a kind of lotion that protects the outer part of your skin against UV ray from the sun. UVA rays is a type of UV that are mainly linked to long-term skin damage this includes wrinkles, but they are also thought to play a role in some skin cancers [2] . So whenever you have activities directly under the sun it’s good to put on sun sunscreen lotion or sun block. Be careful though in using commercial sun block or sunscreen lotion. Always read the label and be sure that it has a sun protection factor of at least 30.

Avoid Smoking

Smoking is no doubt cause cancer on organs in our body that directly come in contact with the smoke from cigar and tobacco, — mouth, esophagus, and lungs. It even affects the heart as nicotine mixed with blood and carries it to the heart. It is a deadly cancer-causing practice. Imagine this, in America alone, even if the smokers have dropped significantly yet tobacco is still the no.1 killer among the preventable death. So do not waste your money on something that will surely kill you.

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