Adopting a Cancer-Smart Lifestyle

EXPLORING STRATEGIES FOR CANCER PREVENTION AND WELLNESS

Pathways To A Healthier, Cancer-Free Life

Living a cancer-smart lifestyle involves adopting habits that promote overall health and reduce the risk of cancer development or recurrence. This includes maintaining a balanced diet rich in fruits, vegetables, whole grains, and lean proteins while limiting processed foods, sugary snacks, and excessive alcohol consumption.

Quit Smoking

Smoking and using tobacco increase cancer risk significantly. Quitting smoking reduces this risk as tobacco contains over 4000 chemicals, including 60 carcinogens that spread through your body when inhaled. When you inhale cigarette smoke these chemicals enter your lungs and spread through your body.

Here are some reasons to quit :

Twelve hours after stopping, almost all nicotine is out of your system with most by-products gone within five days.
After 24 hours, the level of carbon monoxide in your blood has dropped dramatically, meaning your body can take and use oxygen more efficiently.
After two days, your taste and smell start to return.
After one year, there is a rapid decline in your risk of heart disease.
After 10 years, your risk of lung cancer is reduced by half.

If you don’t smoke, never start. If you do smoke, quit. (The chances of getting lung cancer gradually decrease once you stop smoking. Avoid breathing second-hand smoke, which increases your risk for heart and lung diseases, including cancer.

Eat Healthy

By enjoying a healthy diet, being physically active every day and maintaining a healthy body weight, you can lower your risk of developing cancer. Healthy eating habits are a first step in reducing your cancer risk. Poor eating habits increase your risk of cancer at many sites in the body. Poor eating habits can also contribute to weight gain and being overweight or obese increases your risk of cancer. The good news is that a healthy diet, combined with regular physical activity and a healthy body weight can reduce cancer risk.

Avoid sun exposure during peak hours, typically from 11 a.m. to 3 p.m.
Use sunscreen with SPF 15 or higher, blocking both UVA and UVB rays.
Wear protective clothing to shield against the sun’s harmful rays.

If you enjoy a wide variety of nutritious foods you will get the nutrients you need, reduce your cancer risk and are less likely to be overweight or obese. For most healthy people, vitamin and mineral supplements are not necessary when they eat well.

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Be Sun Smart

Avoid harmful ultraviolet (UV) rays from the sun which is the main cause of skin cancer. Protect your skin by seeking shade, wearing sunscreen, and covering up during peak sun hours to reduce your risk of skin cancer.

Here Are Some Ways To Protect Yourself From UV Rays :

Avoid sun exposure during peak hours, typically from 11 a.m. to 3 p.m.
Use sunscreen with SPF 15 or higher, blocking both UVA and UVB rays.
Wear protective clothing to shield against the sun’s harmful rays.

Avoid Alcohol

There is convincing evidence that drinking alcohol increases the risk of cancers of the bowel, breast, mouth, throat, voice box, oesophagus (food pipe) and liver. Even drinking small amounts of alcohol increases your cancer risk.

The more you drink, the greater the risk. If you choose to drink, limit your intake. The type of alcohol you drink doesn’t make any difference. Beer, wine and spirits all increase your risk of cancer.

Smoking and alcohol

It has been known for a long time that smoking is harmful to health. The combined effects of smoking and alcohol greatly increase the risk of cancer (more so than from either of these factors alone).

Up to 75 per cent of cancers of the upper airway and digestive tract can be related to alcohol plus smoking.

Remain Active

Being more active is one of the best things you can do for yourself. Physical inactivity is an important risk factor for bowel cancer and breast cancer, and possibly prostate, uterine and lung cancer. Physical activity regulates hormones such as insulin-like growth factor and oestrogen and affects the speed that food passes through the bowel, reducing contact with any potential carcinogens.

Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week, such as brisk walking.
Break up activity sessions into three 10-minute sessions if needed.
Increase physical activity to at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity daily as fitness improves.
Moderate-intensity activities allow you to hold a conversation, while vigorous-intensity activities make you ‘huff and puff’, like fast swimming or cycling.

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