Reduce Your risk of





What you eat can drastically affect many aspects of your health, including your risk of eveloping chronic diseases like cancer. The development of cancer, in particular, has been shown to be heavily influenced by your diet.Cancer is caused by damage to our DNA, the chemical instructions that tell our cells what to do. Things we come into contact with in our environment, such as UV rays, or through our lifestyle, such as the cancer-causing chemicals in tobacco, can damage our DNA. This damage can build up over time. If a cell develops too much damage to its DNA it can start to grow and multiply out of control – this is how cancer starts.Take charge by making changes such as eating a healthy diet and getting regular screenings to prevent cancer. Sometimes a specific cancer-prevention tip recommended in one study is advised against in another. Often, what's known about cancer prevention is still evolving. However, it's well-accepted that your chances of developing cancer are affected by the lifestyle choices you make.Simple tips can make a difference. consider these cancer-prevention tips.Research shows that up to 50% of cancer cases and about 50% of cancer deaths are preventable with the knowledge we have today. Prevention and early detection are more important than ever — and are proven, effective strategies to lower health care costs.You make choices every day that affect your health. Follow the Steps to Prevent Cancer to reduce your risk.Cancer occurs when a body’s cell or cells become abnormal. This abnormal cell will then divide and make more abnormal cells. These cells can evolve, mutate and weaken the immune system, which is why it is unlikely, if not impossible to create one treatment that cures all cancers.If you don’t work in oncology or care for cancer patients, the greatest physical step you can take in cancer prevention is caring for yourself! Experts estimate that lifestyle changes could stop roughly 40% of all cancer cases.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, pancreas, bladder, throat, larynx, 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.Today's non-stick cookware is much improved, but it doesn't last forever. Scratched or worn cookware can release toxic chemicals into your food and air, as can pre-heating non-stick cookware at high temperatures. Don't heat food or drinks in plastic containers; they can leach chemicals into your food. And be aware that charring meat, especially red meat, can produce cancer-causing chemicals known as heterocyclic amines.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.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.Get medical imaging studies only when you need them. Check your home for residential radon, which increases the risk of lung cancer. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers. But don't worry about electromagnetic radiation from high-voltage power lines or radiofrequency radiation from microwaves and cell phones. They do not cause cancer.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 lung, colon, breast, kidney and liver, increases with the amount of alcohol you drink and the length of time you've been drinking regularly.Getting at least 30 minutes of physical activity each day can make a big difference in your general health and well-being. Inactivity and obesity have been linked to breast and colorectal cancer, and there is also some evidence of a link to lung and pancreatic cancer. Add exercise to your routine to reduce stress, increase energy, boost your immune system, control your weight and reduce your risk for cancer.Dust is a reservoir for many toxic chemicals and can be a source of exposure, particularly for children who spend a lot of time on or close to the floor and often put their hands in their mouths. Regular cleaning with a HEPA filter vacuum cleaner and dusting in a way that removes dust, rather than stirring it up, can reduce indoor exposures. In older buildings, lead paint, asbestos-containing materials (flooring and insulation) and older electrical equipment can pose risks. Lead and asbestos removal should only be done with extreme caution and by a professional.Pesticides have been linked to a variety of cancers including prostate, leukemia, lymphoma, and childhood cancers. Control insects by not leaving food out and cleaning up crumbs or spills, keeping your home dry (using a dehumidifier if you have a basement) and keeping the foundation clear of dirt, plants and debris. Mulch, landscaping fabrics and homemade solutions of vinegar and/or soap are good ways to suppress weeds without using chemicals.Tap water can contain low levels of metals, pesticides, pharmaceuticals, nitrates and disinfection by-products (chemicals formed when the chlorine utilities use to treat water reacts with organic material). Simple carbon filters can remove many of these contaminants. If arsenic or nitrates are a major concern, consider more expensive options such as reverse osmosis filters or distillation.Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies. But don't count on other supplements.The ingredients in personal-care products are largely unregulated and can contain known carcinogens such as formaldehyde and endocrinedisrupting chemicals such as phthalates and parabens. EWG's Skin Deep® can help you find products without these problematic chemicals. Estrogen-promoting medications, including hormone replacement therapy and oral contraceptives, have been linked to small increases in the risk of breast cancer. You should carefully consider the risks and benefits with your doctor.By eating the right amount of vegetables fruit, and fibre, up to 4 per cent of all cancers could be prevented. There are 2 ways that vegetables and fruits are thought to help protect against cancer:1. Indirectly by helping to maintain a healthy body weight.2. Directly through specific anti-carcinogenic (anti-cancer) agentsFruit and vegetables are rich in fibre, vitamins, minerals, antioxidants and phytochemicals, which help to protect your body against cancer. It is most likely the combination of these nutrients found in whole foods help to reduce the risk of certain cancers rather than one anti-cancer component.Fruit and vegetables also protect against cancer indirectly by helping to maintain a healthy body weight. They are rich in nutrients and low in kilojoules and are therefore great food choices if you’re trying to maintain or lose weight. People who eat lots of fruit and vegetables are less likely to be overweight or obese.Healthy living is not a cast-iron guarantee against cancer. But it stacks the odds in your favour, by reducing the risk of developing the disease.We know that it’s possible for a heavy smoker to live a cancer-free life, while someone who never touches cigarettes could develop lung cancer. But the people who have never smoked are far less likely to develop or die from cancer than smokers. In the same way, careful drivers cannot guarantee that they will never get into an accident due to events beyond their control, but they are much less likely to do so than reckless ones.Concerned about cancer prevention? Take charge by making changes such as eating a healthy diet and getting regular screenings.