How To Protect Yourself From Cancer

1. Don’t Use Tobacco

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, throat, larynx, pancreas, bladder, 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 one of the most important health decisions you can make. It’s also an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.

2. Eat A Healthy Diet

Although making healthy selections at the grocery store and at mealtime can’t guarantee cancer prevention, it might help 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.

Avoid obesity

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 breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly.

Limit processed meats

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 on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

3. Exercise Regularly

Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

  • Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
  • Make exercise a habit by setting aside the same time for it each day.
  • Try going to the gym at lunchtime or taking a walk regularly after dinner.
  • Stay motivated by exercising with someone.
4. Don’t Smoke

You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.

  • Keep trying! It often takes six or seven tries before you quit for good.
  • Talk to a health-care provider for help.
  • Join a quit-smoking program. Your workplace or health plan may offer one.
5. Cut Out Sugary Drinks

Not only do sugary drinks contribute to obesity and diabetes, they may also increase your risk of endometrial cancer. Women who drank large amounts of sugar-laden beverages had up to an 87 percent higher risk of endometrial cancer, likely due to the pounds these drinks can add. These are reasons that you should avoid all soda (that means diet too).

 

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