How To Reduce Cancer Risk?

Cancer is a complex group of illnesses with many causes. The American Cancer Society says it is thought that some cancers may be linked to exposure to 'risk factors', some of which can’t be changed, like a person’s age or gene damage, while others, like smoking habit, excess exposure to the sun, excess body weight, lack of physical activity, drinking alcohol, and not eating a healthy diet, can be controlled.

A risk factor is anything that might increase your chances of acquiring an illness. 

Not everyone exposed to a risk factor will get cancer and, if they do, it isn’t always possible to prove the link. Medical researchers see patterns where some people exposed to certain risk factors appear to develop cancers. 

Cancer research UK estimates 4 in 10 cases of cancer in the United Kingdom could be prevented by changing our habits.

Reduce your risk of getting cancer by:

Using tobacco products of any kind is damaging to your health. Cigarette smoking is the most common form of tobacco usage around the world but all forms of tobacco are harmful. The WHO say tobacco use kills 8 million people per year globally.  Medical research shows tobacco use puts us at much greater risk of developing lung, bowel and many other types of cancer. 

A publication by the Siteman Cancer Center,  in the US, takes note that not only the act of smoking is an issue - but also the use of smokeless tobacco (like chewing tobacco, snuff or snus – a product that is used by placing it between the upper lip and gum to absorb for extended periods) is equally damaging.

It is important to understand that there is no ‘safe level’ of tobacco use. The best thing you can do for your health and to reduce your chances of getting cancer is to stop. It is never too late to stop either. Studies show that people who stop smoking increase their lung capacity by 10% in 9 months. And that is only one of the benefits you can look forward to if you stop smoking. Others include:

• Having more energy
• Feeling more relaxed 
• Being financially better off
• Improved fertility
• Improved smell and taste
• Younger looking skin

To name a few. 
That said, quitting smoking is difficult but with a plan and support the benefits to your health and wellbeing make it well worth it. 

Observational research has shown that those who exercise regularly are at a reduced risk of developing cancer. Although it isn’t fully understood why increased physical activity leads to fewer cancer diagnosis it is thought to be linked to the:

• Lower levels of insulin
• Lower levels of hormones
• Reduced inflammation
• Improved immune system function

That those who exercise regularly are shown to have. 

According to information from the Mayo Clinic, a nonprofit American academic medical center focused on integrated health care, education, and research, any amount of physical activity benefits health. You can combine moderate and hard activity and should include at least 30 minutes of physical activity in your daily routine.

The US department of health recommends 150-300 minutes of moderate physical activity a week in addition to weight bearing exercise. This is only about 45 minutes per day. Walking is an excellent way to start getting more movement into your day. Get started by getting off public transport a stop early, clear your head with a lunchtime walk or take the stairs where you can – it all counts as exercise. 

Understanding the  link between food and cancer is challenging. Most people eat a varied diet so it is difficult to study which foods may increase the risk of cancer. There are some long-term studies underway that hope to improve our understanding of this area. However, current scientific evidence shows some links between our diets and colon cancer, breast and stomach cancers. Try to maintain a diet that is

• Rich in fruit and vegetables
• High in fibre
• Low in saturated fats, red and processed meats
  
  

As per the Irish Cancer society, when it comes to cancer there is no "safe" level of alcohol drinking, but the risk is lower the less alcohol you drink. The best advice when it comes to reducing cancer risk is to avoid alcohol. However, if you do choose to drink, its best to stay within one standard drink a day if you are a woman and two standard drinks per day if you are a man (a standard drink being a small glass of wine or a can of beer).

Alcohol use has been linked to several cancers. In the US it is thought to be responsible for 6% of diagnosis of a range of cancers including liver, mouth and throat cancer. Exactly how alcohol increases cancer risk is not entirely understood but research to date indicates in may be linked to:

• Damage to body tissue
• Impact on the absorption rate of some nutrients
• Effects on hormones in women
• Effect on body weight
  
  

Exposure to UV light from the sun has been shown to damage the genetic material in your skin. If enough damage is caused over time this may lead to skin cancer. The best way to reduce your risk is to:

• Use sunscreen every day
• Wear a hat
• Seek out shade
• Stay out of the sun during the hottest part of the day
  
  

Cancer screening looks for early signs of cancer in people without symptoms.  According to the Cancer Research UK,  cancer screening saves thousands of lives each year as it detects cancers at an early stage and, in some cases, even prevent cancers from developing in the first place.

Take part in any cancer screening your government may offer and have additional screening tests each year if you can. Regular screening increases the chance of catching cancer at its earliest stages when removal and treatment are much easier. 

Although there is no guaranteed way of preventing cancer, by limiting your exposure to these risk factors you are helping to reduce your risk.