Cancer is one of the most preventable life-threatening diseases facing Americans today.Cancer prevention is easier than you think. With a few simple lifestyle changes, you can drastically reduce your risk of many types of cancer. You can significantly reduce your risk for cancer by:
1. improving your diet
-Reduce your risk for cancer by improving your diet.New research shows that as many as one-third of all cancer deaths are linked to diet and physical activity.
-You have the power to change your eating habits.Start by reducing dietary fat intake, especially animal fat. Then try to make your diet rich in fruits, vegetables, nuts, beans and whole grains.
-Start small.No one can overhaul their food habits quickly. Add a few servings of fruits and vegetables to your diet each day to reduce your cancer risk. Mix some dark, leafy greens like spinach in with your salad. Eat a peach, or other brightly colored fruit for a snack.
-Limit alcohol.Alcohol consumption is linked to increased risk of mouth, esophagus, pharynx, larynx, liver and breast cancers. If you drink alcohol, men should try to drink no more than two drinks a day, and women should try to drink no more than one drink a day.
2. increasing your phisical activity
Moderate exercise at least three days a week can make a big difference in your health and well-being. Research has shown that physical activity reduces risk of colon cancer by about 50 percent, and it plays a role in lowering risk of other cancers[1]. Small steps count — take the stairs instead of the elevator, park farther from your destination or walk or ride your bike to work. No more excuses!
3. don’t smoke
-Tobacco use is one of the worst things you can do for your health.It is deadly and causes cancers of the lung, throat, mouth and esophagus, in addition to causing heart disease, emphysema and many other smoking-related health problems.
-Nearly one-third of cancer deaths are attributed to smoking.Smoking is the cause of more than 80 percent of all lung cancer cases and the cause of 30 percent of all cancer deaths. Non-smokers who are exposed to second-hand smoke are at risk for lung cancer and other respiratory problems. Even ‘third-hand smoke’[1] — toxic residue left behind on hair, clothes, furniture and carpets long after second-hand smoke has cleared — is reported to present serious health risks to people who come in to contact with it.
-You have the power to do something about it.Small steps like finding an online support group to help you quit can reduce your risk for cancer. Quitting is not easy, but with the right help you can succeed.
4. getting screened
-There’s good news on the cancer front.We know more now than ever before about how the disease develops and what contributes to cancer risk. We have better weapons for fighting the disease, with new technologies for early detection, more options for diagnosis and treatment and improved therapies.
-Early detection screening is key.It’s estimated that screening can reduce breast cancer death by as much as 25 percent[1]. Pre-cancerous growths can be detected early and removed, stopping the disease in its tracks. Here’s an early detection screening chart to get you started.
You have the power to take control of your health and catch many cancers before they start, or at their earliest, most treatable stages. Be familiar with warning signs and symptoms, get regular check-ups and perform self-exams.
-Know your family history.Find out if you are at higher risk for some cancers because of your family history or your lifestyle. You may need earlier or more frequent screening, so it’s important to ask your health care professional which tests may be right for you.
Track your family history with this tool from the U.S. Surgeon General.
-Get immunized.Cancer prevention includes being immunized for certain types of cancer. Ask your health care professional about such vaccines.