Lifestyle plays a critical role in how much we are at risk for cancer. Today, let’s dive into what really matters when it comes to preventing this disease.
Quick Highlights
- Cancer affects millions of Americans annually, with some lifestyle habits potentially lowering your odds.
- There’s no miracle food that shields you from cancer; the broader picture of what you eat is crucial.
- Exercise, a healthy weight, moderating alcohol, and regular screenings are key.
This year alone, over 2 million U.S. residents will receive a cancer diagnosis – an outcome no one wishes for, emphasizing the importance of cancer prevention strategies.
Cancer isn’t caused by just one single factor; it arises from genetic, environmental, and lifestyle elements. The upside? You have control over several prevention actions. According to Laura Makaroff, D.O., from the American Cancer Society, one in five new cancer cases are linked to an unhealthy diet, lack of exercise, and other related factors.
However, the abundance of misinformation on cancer prevention can cloud our judgment on what to focus on. Let’s break down some myths and reveal what’s been misconstrued.
Myth #1: A Specific Food or Diet Can Prevent Cancer
Fact Check: It’s all about a balanced eating pattern.
It’s easy to fall for the idea that there’s one superfood capable of preventing cancer. Unfortunately, that’s not true. Makaroff notes, “Your entire eating pattern matters more than any single food or diet.” Nutritious foods, especially plant-based options like a variety of fruits, veggies, and whole grains, are essential for keeping your body nourished and can lead to healthier weight management.
Myth #2: You Must Follow a Specific Exercise Plan for Cancer Prevention
Fact Check: Any kind of physical activity reduces cancer risk.
While going jogging or hitting the gym is beneficial, it’s completely okay if that feels overwhelming. Engaging in light activities like casual walking, doing housework, or running errands can still provide cancer-fighting advantages. Ditching an hour of sitting time for these lighter pursuits can drastically decrease your cancer risk. For instance, walking around 9,000 steps during the day is associated with a 16% lower risk of cancer compared to just 5,000 steps.
Myth #3: Being Overweight is Equals to Cancer Risk, But Not Being Overweight
Fact Check: Carrying extra weight also elevates your risk.
Extra body fat links to 13 different cancer types, such as endometrial, liver, and breast cancer. Makaroff emphasizes the importance of maintaining a healthy weight to avoid diseases and lower your chances of developing cancer. It helps to discuss weight guidelines with your healthcare provider, and don’t hesitate to reach out if losing weight is your goal!
Myth #4: Moderate Drinking Can Help Prevent Cancer
Fact Check: Any amount of alcohol presents risks.
Engaging in moderate drinking, like enjoying a glass of red wine, was thought to be healthy, but research hasn’t supported that notion. Makaroff advises, “Every type of alcohol can heighten the risk of cancer.” Recent stats also show that alcohol consumption ranks as the third most common avoidable cancer risk factor, posing hazards for at least eight different cancers.
Myth #5: Cancer Screenings Only Find Cancer
Fact Check: Some screenings can prevent cancer before it starts.
Cancer screenings should be a cornerstone of prevention efforts. Take colonoscopies, for example; these screenings not only detect polyps—growths that sometimes escalate to cancer—but can also remove them during the same procedure. Keeping up with regular screenings according to your age and gender risks can save your life.
What You Should Believe
Effective cancer prevention pivots on scientifically supported recommendations, devoid of hype about specialized foods or supplements.
The World Cancer Research Fund International offers some valuable advice that gathers the above points, reinforcing some vital habits:
- Keep a healthy weight: Check with your health provider about what’s a healthy weight for you.
- Stay active: Aim for at least 150 minutes of exercise each week – 300 is even better!
- Eat a varied diet full of whole grains, veggies, and fruits: Prioritize colorful foods on your plate.
- Avoid process-heavy options: Limit fast foods and anything with high fat or sugar.
- Reduce red and processed meats: Opt for fish, poultry, and plant proteins instead.
- Curtailed sugary beverages: Minimize things like sodas and sweetened drinks.
- Monitor your alcohol intake: Less is best.
- Skip out on cancer prevention supplements: Instead, focus on whole foods.
- Avoid smoking: This includes all tobacco products.
- Protect your skin: Use sunscreen and protective gear when outdoors.
Expert Insights
Cancer stems from a blend of genetics, the world around us, and lifestyle choices. Each of us can combat it through better lifestyle decisions. Based on a wholesome eating approach, staying active, monitoring alcohol use, maintaining a sound weight, and ever so often screening, we take important steps toward diminishing our cancer risks. It helps to focus on one habit at a time for gradual improvement.
For the full wrap-up and more insights, check out the original piece on EatingWell.
