National Cancer Prevention Month Is a Time to Examine Life Choices
Cancer is a six-letter word that nearly everyone dreads. Chances are, we all know someone who has battled cancer. Maybe we have even battled it ourselves. The diagnosis is devastating and life-changing, but there are steps we can all take to prevent some kinds of cancer. And, as February is National Cancer Prevention Month, we want to examine some of these steps to help you make better lifestyle choices.
As the Cancer Research Institute states, this month is “a time to reflect on the steps we can take to reduce our risk of cancer.” It goes on to explain, “While some factors—like genetics—are beyond our control, the latest data published by the American Cancer Society shows that nearly 40% of cancer cases and 44% of cancer-related deaths are linked to preventable lifestyle choices. By making informed decisions about what we eat, drink, and expose ourselves to, we can significantly lower our cancer risk.”
The fact that 40% of cancer cases are preventable should give us hope, and it should inspire us to take care of ourselves and encourage our loved ones to do the same.
So we want to look at six lifestyle and behavior changes we can all take to help reduce our risk of some types of cancer.
- Stop smoking; don’t ever start
The Mayo Clinic explains that smoking has been linked to “lung, mouth, throat, voice box, pancreas, bladder, cervix, and kidney” cancers. It also cautions against chewing tobacco, which can cause cancer in the throat, mouth, and pancreas. Vaping is also dangerous, as e-cigarettes contain harmful chemicals. The American Cancer Society explains that “the aerosol that comes out of an e-cigarette is not water vapor, and it can be harmful. The aerosol from an e-cigarette can contain nicotine and other substances that are addictive. These chemicals can also cause lung disease, heart disease, and cancer.” Any form of smoking or tobacco use is harmful. If you need help quitting, talk to your doctor.
- Exercise regularly
The MD Anderson Cancer Center explains that daily exercise has many benefits because it “helps you maintain a healthy weight” and that “being overweight or obese is linked to 13 different types of cancer.” It goes on to explain that exercise helps regulate hormones, which is beneficial because an “increased levels of some hormones can increase your cancer risk.” Further, exercise “supports healthy digestion and may reduce the number of toxins in your body.”
How much exercise do we need a day? The Mayo Clinic advises: “Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.”
So put the phone down, turn off the TV, and go outside and walk, jog, ride a bike, play a sport, or hit the gym for some aerobic and weight-training exercise. Take a friend with you to make it even more fun!
- Maintain a healthy weight
The National Institutes of Health has found that over 30% of US adults are overweight, and over 40% have obesity. Being overweight leads to health problems such as diabetes, heart problems, high blood pressure, joint problems, cancer, and more.
MD Anderson explains: “Researchers aren’t exactly sure why high body weight increases the risk of cancer. It’s likely because excess weight causes hormonal changes and inflammation that make cells multiply more rapidly than normal. The more cells multiply, the more likely it is that there will be a mistake that results in uncontrolled growth and cancer.”
If you are one of the millions of Americans who struggle with maintaining a healthy weight, examine your food choices, your exercise activities, and talk to your doctor. Don’t think of any changes you have to make as “going on a diet.” Think of them as healthy lifestyle changes that will prolong your life, help you feel better, and keep you around longer for your family.
- Eat healthy foods
It’s true that we are what we eat. If we constantly put processed foods, sugars, and other junk in our bodies, we will feel sluggish, tired, and unhealthy. Not only will we feel that way, but we actually will be unhealthy. While there are no foods that will magically cure cancer or that will definitively stave it off, eating a nutritious diet filled with whole grains, lean meats, and fruits and vegetables will give your body a better chance at staying healthy than a diet filled with junk. A dietician with MD Anderson explains, “Research tells us that making healthy food choices consistently over time can reduce your risk of getting cancer, but you can’t say with absolute certainty that food can prevent cancer. There are no guarantees.”
MD Anderson encourages people to eat “plant foods loaded with phytochemicals, also called phytonutrients [because] phytochemicals are compounds found in plants that can help prevent chronic diseases like cancer.” It explains that “berries, broccoli, tomatoes, walnuts, grapes and other vegetables, fruits and nuts” are at the top of this list.
For an extensive list of foods to stock your pantry and fridge with, visit the MD Anderson site.
- Limit alcohol use
MD Anderson explains that alcohol can lead to “oral cancers, pharynx and larynx cancers, colorectal cancer, esophageal cancer, liver cancer, breast cancer, and stomach cancer.” Why? It has to do with how our bodies break down the alcohol. Alcohol contains ethanol, and when the body breaks this down, it becomes acetaldehyde, which is a carcinogen that “damages DNA and stops our cells from repairing the damage.” Alcohol can also make it harder for our bodies to absorb the nutrients we need for our bodies to stay healthy and fight off infection. It can also cause weight gain, which leads to a whole host of health problems. Finally, combining both smoking and drinking can increase “the risk of tobacco-related cancers” because “alcohol may make cells more sensitive to other substances that cause cancer.”
Experts recommend that, if you do drink, women should have no more than one drink per day and men should have no more than two drinks per day. That one drink equals “12 fluid ounces of beer, 5 fluid ounces of wine, or 1.5 fluid ounces of 80-proof liquor.”
That may not seem like a lot for those who are used to unwinding at night with a couple beers or a couple glasses of wine. But remember that moderation in everything is key and you can have too much of a “good” thing. Take it easy on your body and give yourself some time off from the alcohol. Drink more water. If you crave something with flavor, replace the nightcap with a cup of green tea or some water with lemon or lime.
- Go to that check-up
Doctor visits shouldn’t be scary. Doctors are there to help you be the best version of you that you can be. And sometimes they can see things that you can’t. Regular check-ups and blood work often find problems at the beginning and before they become serious. So make that appointment and follow through with it. Make a list of any questions and concerns you have so that you don’t forget them while you’re in the office.
This month, let us all reflect on what we put into our bodies. While we cannot control our genetics, we can control our daily habits and what we eat. Promise yourself to make good and healthy choices today so you have a better tomorrow.
