Overview
Cancer, like any other illness or condition, can develop unexpectedly. Many factors that contribute to your cancer risk are beyond your control, such as your family history and genetics. Others, like whether you smoke or get regular cancer tests, are under your control. Changing some habits can provide you with an effective tool to help avoid cancer. It all begins with your lifestyle.
Quit smoking and tobacco: Quitting smoking has a direct and significant favorable impact on your risk of cancer. Tobacco carries toxic chemicals that damage cells and promote cancer growth. The risk to your lungs is not the only problem. Smoking and tobacco use cause a variety of cancers, including lung, throat, mouth, esophagus, bladder, kidney, pancreatic, some leukemias, stomach, colon, rectum, and cervix. Tobacco leaves and the chemicals put on them are hazardous. Smoking tobacco in cigarettes, cigars, and pipes as well as chewing tobacco can all cause cancer. If you smoke, talk to your doctor immediately about how to quit smoking and all tobacco use.
Take precautions against ultraviolet rays: The UV radiation in sunshine can alter your skin. The sun's ultraviolet radiation (UVA and UVB) harms skin cells. These hazardous rays are also present in tanning beds and sunlamps. Sunburns and long-term sun exposure can cause skin cancer. It is unclear whether avoiding the sun or wearing sunscreen will prevent all skin cancers. Still, you should protect yourself from UV radiation by staying in the shade. Cover yourself with protective clothing, a hat, and sunglasses. Apply sunscreen 15–30 minutes before heading outside. If you plan to swim, sweat, or be outside in the sun for an extended period of time, use SPF 30 or higher and reapply every 2 hours. Avoid tanning beds and sun lamps.
Maintain a healthy weight: Carrying excess weight causes hormonal changes. These alterations can promote cancer growth. Being overweight or obese increases your risk for breast cancer (after menopause), brain cancer, colon cancer, endometrial cancer, pancreatic cancer, esophageal cancer, thyroid cancer, liver cancer, kidney cancer, and gallbladder cancer. Your risk increases if your body mass index (BMI) is high enough to be classified as obese. You may find an online calculator to calculate your BMI at www.cdc.gov/healthyweight/assessing/index.html. You can also measure your waist to determine where you stand. In general, a lady with a waist over 35 inches (89 centimeters) and a man with a waist over 40 inches (102 centimeters) are at a higher risk of obesity-related health problems. To maintain a healthy weight, exercise often and eat nutritious foods. Consult your provider for tips on how to reduce weight safely.
Get Regular Exercise: There are numerous reasons why exercise is beneficial to everyone. According to studies, those who exercise appear to be less likely to develop some cancers. Exercise can aid in weight management. Staying active may help you avoid colon, breast, lung, and endometrial cancers. National guidelines recommend exercising for at least 2 hours and 30 minutes per week for health advantages. That's 30 minutes at least five days a week. Doing more is even more beneficial to your health.
Eat Healthy Foods: Good food choices can strengthen your immune system and potentially protect you from cancer. Take the following steps:
Stay up to date. Chemicals and added sweeteners in certain foods are being investigated for potential links to cancer.
Limit Alcohol: When you consume alcohol, your body must break it down. During this process, a chemical byproduct is produced in the body, which might harm cells. Too much alcohol may also interfere with your body's ability to absorb essential nutrients. Drinking too much alcohol has been linked to the following cancers: Oral, esophageal, breast, colorectal, and liver cancers Limit your alcohol consumption to a maximum of two drinks per day for males and one drink per day for women. Better yet, don't consume alcohol at all.
Regular Check-ups: Your healthcare professional can assist you in determining your cancer risk and taking preventative measures. Schedule a physical exam with your provider. That way, you can keep track of which cancer screenings you should undergo. Screening can help spot cancer early and increase your chances of recovery. Some infections can potentially result in cancer. Discuss with your provider whether you should have these vaccinations, such as human papillomavirus (HPV) and hepatitis B.
Conclusion
A proactive approach to adopting healthy living habits can dramatically reduce cancer risk. While heredity has a role, environment and behavior are key elements that we may influence. Individuals who make these modifications lessen their risk of cancer while also improving their general quality of life. For more information, visit SHALBY Sanar International Hospitals, Gurugram.
Dr. Archit Pandit, Director & Head of the Department
Surgical Oncology
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