Don’t use tobacco: Smoking and using tobacco products have been linked to various types of cancer, including lung, mouth, throat, pancreas, bladder, cervix, and kidney cancer. Avoiding tobacco altogether, including secondhand smoke, is essential in cancer prevention.
Eat a healthy diet: While a healthy diet cannot guarantee cancer prevention, it can significantly reduce the risk. Include plenty of fruits, vegetables, whole grains, and beans in your diet. Choose lean protein sources and limit refined sugars and fats from animal sources. Additionally, moderate alcohol consumption and limit processed meats to lower the risk of certain cancers.
Maintain a healthy weight and be physically active: Being at a healthy weight and engaging in regular physical activity can lower the risk of several cancers, such as breast, prostate, lung, colon, and kidney cancer. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, in addition to incorporating strength training exercises.
Protect yourself from the sun: Skin cancer is preventable by taking precautions when exposed to the sun. Avoid midday sun when the rays are strongest, seek shade whenever possible, wear protective clothing that covers your skin, use broad-spectrum sunscreen with an SPF of at least 30, and wear sunglasses and a broad-brimmed hat.
Get regular screenings: Regular cancer screenings, such as mammograms, Pap smears, colonoscopies, and prostate exams, can help detect cancer at early stages when it’s more treatable. Consult with your healthcare provider to determine the appropriate screening schedule based on your age, gender, and family history.
Limit exposure to cancer-causing substances: Minimize exposure to known cancer-causing substances such as asbestos, benzene, formaldehyde, and certain chemicals found in pesticides and household cleaning products. Follow safety guidelines and protective measures when working in environments with potential carcinogens.
Stay updated on vaccinations: Vaccines can protect against certain viruses that are linked to specific types of cancer. For example, the human papillomavirus (HPV) vaccine can help prevent cervical, anal, and some other types of cancer. Hepatitis B vaccine can reduce the risk of liver cancer. Stay informed about recommended vaccinations and discuss them with your healthcare provider.