Most of us feel helpless against cancer. It seems that almost everything can cause cancer and there’s not much we can do to prevent it. But according to Dr. Jeff Niederdeppe, Ph. D., of the University of Wisconsin at Maddison that’s not necessarily true. Research has shown that a change in lifestyle can cut your lifetime risk of cancer and raise your odds of surviving. Poor nutrition, not enough exercise, and tobacco cause about one in three cancer deaths. So just the elimination of those risks can cut your chance of getting cancer by one third.
The American Cancer Association suggests you focus on getting at least five daily servings of a variety of fruits and vegetables. For protein choose fish, poultry, and beans over red or processed meat. Add some whole grain, and keep your portions small.
Adults need at least thirty minutes of vigorous exercise every day, and more is better. To reduce colon and breast cancer you need forty five to sixty minutes. Exercise will also keep your weight down which is a plus. It has been found that when women do get cancer and are active, they have a better survival rate.
Being overweight plays a role in a large percentage of cancer related deaths. Especially cancers of the breast, esophagus, colon, kidneys, and endometrium. It’s very important to maintain a normal body weight.
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It comes as no surprise that smoking causes eighty seven percent of lung cancer deaths. But smoking ups your risks for other cancers too, including kidney, stomach, and throat cancer. Smoking is one of the most detrimental things you can do to your health.
When eleven of the eighteen major cancers are found early, their five year survival rate ranges from ninety to a hundred percent. Survival plummets for more advanced cancer. Yet less than half older people have had a colorectal screening. And the share of women who had a mammogram in the past two years fell to sixty six percent.
Stay out of the sun and use lots of sunscreen when you are out. Make sure your family avoids sun burn, especially when young. Exposure to ultraviolet rays caused more than a million cases of basal and squamous cell skin cancer last year. Doctors found nearly sixty thousand cases of more serious melanoma.
Some women choose to take raloxifine after a hysterectomy which has been shown to cut the risk of cancer and add bone growth. Long term use of adult aspirin has shown promise. But due to gastro intestinal bleeding it is not recommended for cancer prevention.
Some experts think vitamin D supplements might be useful, but results have been mixed. It’s hard for people who have short summers to get enough vitamin D from the sun, and we are all avoiding ultraviolet rays, so higher doses of vitamin D might be a good idea year round. The Canadian Cancer Society recently recommended taking one thousand units of vitamin D, either through the winter or year round. Researchers agree that a well rounded diet rather than supplements are best. In fact the study of the antioxidant beta carotene concluded that high doses actually increased smokers lung cancer risk.
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No food is a magic bullet but here are some foods that experts agree could be preventive. Cabbage and family members, broccoli, cauliflower, Brussels sprouts, and kale may lower colorectal and prostate cancer. These lycopens bearingfruits and vegetables, tomatoes, apricots, watermelon, and grapefruit may cut the risk of cancer of the lung, stomach, and prostate. Whole grain bread, pasta, and cereals may help prevent colon cancer.
Limit alcohol it can cause cancer of the mouth, voice box, esophagus, liver, and breast. Risks rise sharply for women who drink more than one drink a day, and men who drink two. Stay away from red meats, They are linked to high risk of colon, stomach, and advanced prostate cancer. Processed meant are tied to cancer of the stomach, colon, and advanced prostate cancer. Fried foods provide too many calories and fat so stay away from those.
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