The American Cancer Society estimates that 1.9 million Americans are diagnosed with cancer each year, and while these statistics are alarming, the good news is that screenings can help detect cancer during its earliest (and easiest-to-treat) stages.
Because cancer prevention and early screenings are so important, Monsur Ali, DO, makes cancer prevention a priority here at Candid Primary Care in Coppell, Texas. Whether you need a mammogram or chest X-ray, we make sure you get the screenings and guidance you need based on your specific needs.
In the meantime, let’s take a look at seven key actions you can take to minimize your risk of cancer.
1. Maintain a healthy diet
A well-balanced diet rich in fruits, vegetables, 100% whole grains, and lean proteins can significantly reduce your risk of several types of cancer.
Incorporate colorful fruits and vegetables into your meals, limit processed and red meat consumption — red meat and meat that contains nitrates increase your risk of colorectal cancer — and opt for healthier cooking methods such as roasting or steaming. Avoid (or at least limit) processed foods and refined sugars.
Additionally, avoid excessive alcohol consumption and choose water or herbal teas as your primary beverages.
2. Engage in regular physical activity
Regular physical activity not only helps maintain a healthy weight but also reduces your risk of several types of cancer by:
- Lowering your hormone levels
- Reducing your risk of obesity (which is a risk factor for several types of cancer)
- Reducing inflammation throughout your body
- Speeding up the time it takes food to pass through your digestive system (limiting exposure to toxins in your food)
- Boosting your immune function
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Incorporate activities you enjoy, such as walking, swimming, or cycling, into your routine. Remember, even small amounts of physical activity can make a difference.
3. Don’t smoke
Smoking is one of the leading causes of cancer. Although lung cancer is most often associated with smoking, the reality is that smoking can also contribute to throat, oral, and bladder cancer.
If you smoke, quitting is the best thing you can do for your health. In fact, quitting lowers your risk for 12 different types of cancers. Dr. Ali is more than happy to help you quit, so please don’t hesitate to reach out for help with smoking cessation.
Even if you don’t smoke, avoid exposure to secondhand smoke as it poses significant risks as well.
4. Protect yourself from the sun
Because excessive exposure to ultraviolet (UV) radiation from the sun (and tanning beds) is a major risk factor for skin cancer, avoid excessive UV exposure. You can do this by:
- Seeking shade during peak sun hours
- Wearing protective clothing, including wide-brimmed hats
- Using sunscreen with an SPF of 30 or higher every day
- Avoiding all tanning beds
Don’t forget to apply sunscreen generously and reapply every two hours, especially when outdoors for extended periods or engaging in water activities.
5. Get vaccinated
Certain viruses can increase your risk of developing cancer. Protect yourself by getting vaccinated against viruses such as human papillomavirus (HPV) and hepatitis B. HPV vaccination is particularly important for reducing your risk of cervical and anal cancer.
6. Practice safe sex
Engaging in safe sexual practices helps reduce your risk of sexually transmitted infections (STIs) that can lead to certain cancers. Use barrier methods, such as condoms, consistently and correctly. Limit your number of sexual partners and consider regular STI screenings for early detection and treatment.
7. Reduce your chemical load
Certain chemicals can increase your risk of cancer, so do your best to avoid any possible or known carcinogens. Examples include benzene, aluminum, formaldehyde, herbicides, pesticides, arsenic, and cadmium.
Use the Environmental Working Group (EWG) Skin Deep® database to ensure that none of your toiletries or cosmetics contain any carcinogenic ingredients.
Prioritize cancer screening and early detection
Even if you follow these seven tips, prioritize screenings. Regular cancer screenings can significantly increase the chances of detecting cancer at an early stage when treatment is most effective. Follow recommended guidelines for screenings such as mammograms, Pap smears, colonoscopies, and prostate exams based on your age, gender, and family history.
Empower yourself and make these healthy habits a part of your daily life for a brighter, cancer-free future. Call our office today to book your cancer prevention appointment or book your next screening online.