1. Keep your weight down
Obesity gets the blame for a lot of things. But it’s not just about being too heavy.
Fat cells aren’t simply oil storage tanks, as scientists thought years ago. In one context, they’re instrumental in the production of hormones. Many cancers are associated with the presence of hormones that are associated with too much fat in your body. For example, obese women have elevated levels of estrogen in their systems, and too much estrogen can cause breast cancer or cancer of the reproductive organs.
The risk — Breast, ovarian, uterine and esophageal cancers.
2. Get regular exercise
Because your body was made to move, the more movement, the healthier it’s going to be. Exercise makes your body use the chemicals in your blood, muscles and organs efficiently. They don’t get the chance to sit and corrode something. About 30 minutes a day of aerobic activity is good; more is better.
And while the connection hasn’t been pinpointed, cancer researchers say that fit people have less incidence of cancer. Also, fit people who get cancer fight it more efficiently.
The risk — Most types of cancers.
3. Don’t smoke or use
tobacco products
Cigarette smoke carries scores of cancer-causing agents into your lungs and bloodstream. Smoking is directly associated with 10 types of cancer and with 30 percent of cancer deaths, the American Cancer Society says.
The chemicals in smoke are disruptive. By the time cigarette tobacco reaches the consumer, it has been coated with chemicals to make it burn faster, smell better, feel better on your throat and make you want more cigarettes.
The risk — Cancer of the lungs, throat, mouth, esophagus, gums, stomach. All cancer risks increase with the presence of chemicals from cigarette smoke.
4. Eat a healthful diet
Meat that’s high in saturated fat is associated with a greater cancer risk, especially for colon cancer.
Consuming more fruits, vegetables, nuts and whole grains is associated with lower cancer risk. One reason is folate, a vitamin found in fruits, vegetables and whole grains. Folate helps keep the body’s DNA in working order. It keeps cells healthy and reduces the likelihood that they’ll mutate. If you think you’re not getting enough folate in your diet, take a multivitamin.
Eating tomatoes and getting adequate calcium also are associated with lower cancer rates.
As for antioxidants, fiber and omega-3 fats, scientists continue to debate their role in fighting cancer.
The risk — Stomach and intestinal cancers are associated with poor eating habits. Eating the right foods may prevent prostate and colon cancer.
5. Drink less alcohol or none
Alcohol continues to pop up on the scientific radar as a cause of cancer. Alcohol rivals smoking when it comes to mouth and throat cancer. One drink a day is considered the safe level. If you want the polyphenol antioxidants contained in red wine, eat more berries, fruits, dark chocolate and dark-green vegetables.
The risk — Throat and mouth cancer.
6. Protect yourself from the sun
Melanoma, a deadly form of skin cancer, is caused by sun damage to the skin, especially at a young age, by two types of ultraviolet rays: A, a deep, penetrating ray that doesn’t cause sunburn, and B, the ray that causes visible skin damage. Tanning-bed owners and operators dispute this, but the evidence remains overwhelming that too much sun or time spent in a tanning bed increases the risk of skin cancer.
The risk — Skin cancer (melanoma, basal cell carcinoma and squamous cell carcinoma).
7. Avoid sexually transmitted diseases
The big ones are human papillomavirus (HPV), known to cause cervical cancer, as well as hepatitis and HIV, which can destroy the immune system and free weaker cancers to attack your body. While there’s a vaccine available for HPV, you also can try long-term monogamy, some types of contraception or abstinence. Hepatitis B and C can be transmitted through sexual intercourse or by exchanging body fluids through needles. They’re associated with liver cancer and liver disease.
The risk: Liver cancer, cervical cancer, cancer of other reproductive organs. Sexually transmitted diseases increase the likelihood of spreading other cancer-causing agents.
8. Get screened
Catching cancer early can save your life.
Screenings exist for a number of cancers, including breast cancer, prostate cancer, skin cancers, cervical cancer and colon cancer. For example, information from the
Doctors can also screen for conditions that can result in cancer, such as human papillomavirus, hepatitis, HIV and others.
Other types of screening check for chemicals and antibodies that signal the presence of cancer, such as the prostate-specific antigen test or skin biopsies.
Get screened according to your risk factor.
If you’re:
— Black. Talk with your doctor about screening for prostate cancer and colon cancer after 30. Black men get prostate and colon cancer earlier than white men, and it’s often deadlier.
— A woman with breast cancer in her family. Start screening for breast cancer years before the age at which a relative contracted the disease. Discuss a starting time with your doctor.
— A black woman with cancer in her family or with another high-risk factor — such as being overweight or a smoker. Discuss with your doctor starting mammograms up to 10 years earlier than generally recommended, which may mean starting them as young as age 30.
Statistics show that more white women get breast cancer, but black women get it earlier and are more likely to die from it.
— A carnivore (you eat lots of meat at meals). You should get a colonoscopy earlier than age 55.
— A sun worshipper, someone who fishes a lot, plays a lot in sun or did so as a child. Have a dermatologist perform regular skin checks. Start early, even in your early 20s, and the specialist will be able to notice earlier changes.
The risk: Being black puts you at risk for many cancers. Some are worse in the black populace because of the lack of screening, some because of environment. Lung cancer is worse because blacks who smoke tend to live in areas with more air pollution. Many black men are reluctant to get prostate exams until the cancer makes them sick.
9. Compile your medical and family history
You can get a good look at your risks by looking at your family’s medical history. Many cancers, such as breast cancer, run in families. But so do other diseases, including cardiovascular disease and diabetes. Poll family members at family gatherings.
The risk: Not knowing your genetic history can put you at a disadvantage when it comes to screenings, particularly when it comes to breast cancer and colon cancer.
Sources: American Cancer Society; National Cancer Institute; Dr. Graham Colditz, researcher with the Washington University School of Medicine; Dr. Carolyn Koenig, internist with
Hi, your article on Things You Can Do Right Now To Reduce Your Cancer Risk doesn’t mention the dangers of skin cancers from that black sun worship sect whose leader teaches black how to give white people skin cancers. They claim to begin enforcing a ‘curfew for whites’ on the first day of summer. Under which, they have ‘issued new hours’ we can go outdoors without being targeted for melanomas from them.
… having said that, one of the things that can be done to reduce the chances of getting skin cancer is avoiding or decreasing exposure to blacks.
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