Most of us do not think about cancer when we are in our 20s and 30s. But recent research has shown that people born after 1990 are more likely to develop cancer before the age of 50 than any earlier generation. While there are some things we cannot change in the case of cancer – such as certain genes that we inherit – up to half of all cancers are preventable. This means that the lifestyle choices we make later in life can have a major impact on our risk of developing cancer. Here are some of the most important lifestyle changes you can make to reduce your risk of cancer.
1) don’t smoke
Smoking is not only the leading cause of lung cancer each year, it is also linked to 14 other types of cancer, including mouth and throat cancer. While younger people are less likely to smoke these days, partly thanks to the popularity of vaping, research still shows that nine out of 10 people who smoke regularly start before the age of 25. . If you want to reduce your risk of several types of cancer, don’t smoke? Or leave if you do.
While vaping is certainly less harmful than smoking, its long-term effects have not yet been studied. For this reason, Cancer Research UK recommends that you should only use e-cigarettes to help you quit smoking. The effects of drinking cannabis on cancer risk are also not well known, although there is some evidence of a small link between cannabis use and an increased risk of testicular cancer. Until more research is done, it may be best to avoid both of these as well.
2) Practice safe sex
HPV (human papillomavirus) – which causes genital warts – is the most common sexually transmitted infection in the world. It can lead to several types of cancer, including cancer of the cervix, penis, mouth and throat. Cancers associated with HPV are especially common in young people. In the UK alone, cervical cancer is most commonly diagnosed in women aged 30–34. It is also believed that rising rates of HPV may explain the recent increase in oral cancer among young men. Getting vaccinated against HPV and having safe sex will protect you from infection with the virus. For women, cervical screening (a ‘smear test’) is also important, as it can detect the presence of HPV infection before it has a chance to become cancerous. For example, women ages 25 to 64 should aim to have regular checkups every five years.
3) Maintain a healthy weight
Being overweight or obese has been linked to an increased risk of 13 different cancers, including bowel, breast, uterus and pancreas. Excess fat creates inflammation in the body that promotes tumor growth and helps cancer cells to divide. Fat cells also produce the hormone estrogen, which can encourage the growth of tumors in the breast and womb. For this reason, the risk of cancer increases in women. Cancers associated with being overweight or obese are becoming more common, especially among young adults. Not only that, only a poor diet can also contribute to a higher risk of cancer. For example, eating too much red and processed meat increases your chances of getting bowel cancer. On the other hand, a growing body of evidence suggests that eating a healthy, balanced diet rich in fiber and a variety of fruits and vegetables is actually associated with a lower risk of many different types of cancer. Eating the right diet and trying to maintain a healthy weight can both be great ways to reduce your risk of many different types of cancer later in life.
4) drink less
Alcohol is known to increase the risk of developing several cancers, including liver, breast and esophagus. While it is the case that the more you drink, the higher your risk, it is also thought that even moderate drinking contributes 100,000 cases to the annual burden of cancer worldwide. Although the effects of binge drinking have not been studied much, one study suggests that moderate drinkers who regularly binge drink are up to 50 percent more likely to develop breast cancer. Smoking while drinking alcohol can also increase the cancer-causing effects of smoking.
Reducing the amount you drink, or eliminating it altogether, will help reduce your risk of developing cancer. The NHS recommends that you drink no more than 14 units of alcohol a week (about 6 pints or 10 small glasses of wine), and that you aim to drink several days each week without a drink.
5) Wear sunscreen
Skin cancer is one of the most common cancers found in people under the age of 40. It has also become more common in the last few decades. The primary cause of skin cancer is ultraviolet radiation, either from the sun or from tanning beds. Since the effects of UV radiation are cumulative, the areas of our skin that are frequently exposed to the sun (such as our face) are most likely to develop skin cancer. On top of these cumulative effects, a bad sunburn when you’re young can especially increase your risk of developing the most dangerous form of skin cancer. You can protect yourself from skin cancer by using sun protection whenever you are out in the hot sun. This includes wearing a hat, covering up with tall clothing, and applying sunscreen of at least SPF 15, bearing in mind that no sunscreen provides 100 percent protection. This is especially important for people who are at increased risk of skin cancer, such as those with fair skin and a tendency to freckles.
The best ways to reduce your risk of many types of cancer are also associated with better health in general. Other ways you can improve your overall health and fitness while preventing cancer include staying physically active and avoiding air pollution.
(Disclaimer: This story has been published from a syndicated feed.)