The jury has been in for quite a while on this one: at least half of all cancers could be prevented. Cancer is the second leading cause of death in the United States. Research indicates that several lifestyle changes could reduce your risk of developing the most prevalent forms of cancer.
The jury has been in for quite a while on this one: at least half of all cancer deaths could be prevented.
Nearly a decade ago, an extensive Harvard report, “Causes of Human Cancer,” spelled out the major risk factors associated with cancer, the majority of which are modifiable. Current research bolsters claims that several factors, such as tobacco and alcohol use, obesity, unhealthy eating, a sedentary lifestyle and a lack of early screening increase our susceptibility to various cancers. So what are we waiting for?
Cancer is a leading cause of death in the United States, second only to cardiovascular disease. It is implicated in one out of four deaths in the U.S. According to the American Cancer Society (ACS), an estimated 1,372,910 Americans will be diagnosed with cancer in 2005, and 570,280 will die from it.
But Americans aren’t listening to the mounting research indicating that we have a great deal of control over our health. Several lifestyle adjustments could reduce your risk of developing some of the most prevalent forms of cancer, such as lung, breast, colon and prostate cancer. Of course, changing your lifestyle is no guarantee that you will avoid cancer, but these recommendations will certainly help you lower your risk.
Quit Smoking
According to ACS, smoking is the largest preventable cause of cancer in the United States. The most important—and straightforward—thing you can do for your health is to quit smoking. But we all know that quitting is not an easy task, so you may need to enlist some help.
Thirty percent of all cancer deaths are attributed to smoking. It accounts for 87% of deaths due to lung cancer, a disease that kills more people each year than breast, colon and prostate cancers combined. Smoking also increases the risk of developing several other cancers, including cancers of the mouth, nasal cavity, esophagus, stomach, liver, pancreas, kidney, bladder, uterine cervix and myeloid leukemia. In 1993, the U.S. Environmental Protection Agency declared tobacco a Group A carcinogen, meaning that it is a known cause of cancer and there is no safe level of exposure. Second-hand exposure to tobacco can also have deadly consequences. Even if you have been a smoker for years, quitting can lower your risk of developing lung cancer and other associated complications.
But nearly one in four Americans is still smoking.
If you don’t smoke, don’t start. Have conversations with your children about the risks of smoking and make it known that you do not approve of it. Tobacco is an extremely addictive substance, and most smokers become hooked during adolescence. Try to avoid places like restaurants or bars where smoking is permitted to avoid inhaling second-hand smoke.
If you do smoke, develop a plan to quit. Try not to expose others to smoke, as you could be increasing their risk of developing lung cancer. There are several treatments that may help you stop smoking, such as nicotine replacement, antidepressants and counseling. If you need help quitting, speak with your doctor. There are several websites devoted to smoking cessation that may aide you in developing a plan that will work for you.
Maintain Healthy Dietary and Exercise Habits
Thirty percent of cancer deaths can be attributed to unhealthy nutritional habits, obesity, and a lack of exercise. Obesity is quickly escalating into a national epidemic. Sixty-five percent of Americans are overweight or obese, which puts them at risk for several diseases in addition to cancer, such as cardiovascular diseases and diabetes. Obesity is characterized by having a body mass index (BMI) greater or equal to 30 kg/m2. Obesity rates have increased from 14.5% in 1974 to 30.4% in 2002. A person with a BMI under 25 kg/m2 is considered normal weight. This growing trend of obesity has been attributed to larger portion sizes, the availability of cheap foods that are high in fat and calories, and less physical activity.
An unhealthy diet has been linked to higher cancer risk in several forms of cancer. Even for people who are not overweight, a diet low in fat can help prevent cancer. A recent University of California Los Angeles study indicated that a low-fat diet could cut the risk of breast cancer recurrence by 24%. The International Agency for Research on Cancer has reported that high fruit and vegetable consumption could lower the risk of developing certain cancers, such as lung, stomach, kidney, colon, rectum, bladder, pharynx, esophagus and larynx. Evidence also indicates that consuming red meats and salts may increase your cancer risk.
Alcohol use has been attributed to causing cirrhosis-mediated liver cancer. It is also a risk factor for developing breast cancer. According to the Susan G. Komen Breast Cancer Foundation, consuming one alcoholic drink per day may increase a woman’s risk of developing breast cancer by a relative amount of 9% above that of non-drinkers. Consuming 2-4 drinks per day could increase the relative risk of developing breast cancer by 40%. Alcohol use can also interact with smoking to cause cancers of the upper respiratory and gastrointestinal tracts, a Harvard study reports.
Several studies have indicated that exercise reduces the risk of developing some cancers, such as breast and colon cancer. Exercise may decrease colon cancer risk by up to 50%. A recent Public Health Agency of Canada study reported in the International Cancer Journal showed that moderate levels of physical activity may lower a woman’s risk of developing ovarian cancer by up to 33%. Other studies have also indicated the exercise can increase the survival rates for breast and prostate cancer patients. Many people are intimidated by the thought of beginning an intensive exercise regime, but even moderate levels of activity, such as walking 30 minutes five times per week, could reduce your risk of cancer.
ACS recommends the following guidelines for maintaining a healthy body and lowering your cancer risk:
Eat a variety of healthful foods with an emphasis on plant sources, including 5 or more servings of fruits and vegetables each day
Adopt a physically active lifestyle by exercising at least 30 minutes each day, 5 days per week
Maintain a healthful body weight throughout life by balancing caloric intake and exercise
Limit alcohol consumption
Protect Yourself from Sun Exposure
ACS estimates that 1 million cases of basal and squamous cell cancers and 59,580 cases of malignant melanoma (skin cancers) are attributed to UV exposure each year. Be sure to protect yourself from overexposure to UV rays by avoiding tanning, sunburn and tanning booths. Wear sunscreen on exposed skin, a hat, and clothing that covers as much of your body as possible when in direct sunlight, especially between the hours of 10 a.m. and 4 p.m. If you have fair skin, a family history of melanoma, many moles and freckles, and a history of severe sunburn, you are at a higher risk of developing skin cancer. Visit your dermatologist for a full-body check for skin cancer.
Get Regular Cancer Screenings
Early cancer detection saves lives. Breast cancer is the second leading cause of cancer deaths in this country, but according to ACS, breast cancer screening, is shown to reduce breast cancer mortality. A National Health Interview Survey indicated that mammography rates rose from 29% in 1987 to 70% in 2000. Thanks to successful screening programs, nearly two-thirds of breast cancers are found early enough for a very optimistic prognosis.
Cervical cancer rates have decreased dramatically since the Pap test has become a widely-used screening tool. Colorectal and prostate cancer screenings have also demonstrated a reduction of cancer mortality rates.
ACS recommends the following cancer screening regimes:
For breast cancer:
Yearly mammograms for women 40 and over
Clinical breast exams every three years for women in their 20s and 30s, and every year for women 40 and over
Optional breast self-exams for women starting in their 20s
For colon and rectal cancers:
Beginning at age 50, men and women should begin screening
There are a variety of screening methods, so check with your doctor to find out which is right for you
Colonoscopies should be performed every 10 years
For prostate cancer:
Annual PSA and digital rectal examinations beginning at age 50 for men who have a life expectancy of at least 10 years
Men at a higher risk for prostate cancer should begin screening at age 45
For uterine cancers:
Pap tests every two years for women within three years of first intercourse, but no later than age 21
Alternative uterine screening methods exist, so talk to your doctor about your options and risk factors
Benefits of a Healthy Lifestyle
While you can never eliminate your risk of developing cancer, you can certainly reduce it significantly by complying with these recommendations. At least half of all cancer deaths could be preventable. The great news is that by quitting smoking, maintaining a healthy diet and weight, and exercising regularly, you can also reduce your risk of several other serious complications, such as heart attack, stroke and diabetes. So take your health into your own hands. You have the ability to lower your cancer risk—by a lot.