Cancer prevention: 7 tips to reduce your risk

How do people reduce their chances of getting cancer? There are many tips. But sometimes advice from one study contradicts advice from another.

Research and discoveries on how to prevent cancer from occurring in our bodies continue to provide new and useful information. It is generally accepted that lifestyle affects the chances of developing cancer in the body.

Consider these tips for a healthy lifestyle to prevent cancer from occurring in your body.

 Do not smoke

Smoking has been linked to the development of many cancers, including cancers of the lungs, mouth, throat, vocal cords, pancreas, bladder, cervix and kidneys. Even being around smokers can increase the risk of lung cancer.

But not only smoking is harmful. Chewing tobacco is associated with an increased risk of developing mouth, throat and pancreatic cancer.

Eat healthy

Although eating healthy foods cannot eliminate all risks of getting sick, it can at least reduce that risk. Take care of your healthy diet by:

Eating lots of fruit and vegetables. Base your diet on fruits, vegetables and other foods from plant sources - such as whole grains and legumes. Eat lighter foods by eating fewer high-calorie foods. Limit refined sugars and fats from animal sources.

Drinking alcohol only in moderation, if at all. Alcohol increases the risk of various cancers, including breast, colon, lung, kidney and liver cancer. Larger amounts increase the risk accordingly.

Limit consumption of processed meats. Frequent eating of processed meat can increase the risk of some cancers. This news comes from a report by the International Agency for Research on Cancer, the World Health Organization's cancer agency.

People who eat according to the Mediterranean dietwhich includes unrefined olive oil and nuts, may reduce the risk of breast cancer. The Mediterranean diet focuses primarily on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet prefer healthy fats, such as olive oil, over butter. They eat fish instead of red meat.

Maintain a healthy weight and be physically active

Healthy weight can reduce the risk of some types of cancer. These include cancers of the breast, prostate, lung, colon and kidney.

Physical activity also matters a lot. In addition to helping control weight, physical activity alone can reduce the risk of breast and colon cancer.

Performing any physical activity is beneficial to health. But for the greatest benefit to the body, aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of heavy aerobic activity.

You can combine moderate and heavy activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.

 Protect yourself from the sun

Skin cancer is one of the most common cancers and one of the most preventable. If you follow these tips, you will significantly reduce your risk of developing this type of cancer:

Avoid the midday sun. Stay out of the sun between 10:00 and 16:00 when the sun's rays are strongest.

Stay in the shade. When outdoors, stay in the shade as much as possible. Sunglasses and a wide-brimmed hat also help.

Cover your skin. Wear clothes that cover as much of your body as possible. Wear a head covering and sunglasses. Wear bright or dark colours. They reflect more of the sun's harmful rays than pastels or bleached cotton.

Don't skimp on the sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply a thick layer of sunscreen. Reapply every two hours or more often after swimming or sweating.

Do not use sunbeds. They can cause as much harm as sunlight.

 Get vaccinated

Protection against certain viral infections can help protect against cancer. Talk to your GP about getting vaccinated against:

Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. Adults at high risk of getting hepatitis B are people who have sex with more than one partner, people who have one sex partner who has sex with others, and people with sexually transmitted infections.

Others at high risk are people who inject drugs and health care or public safety workers who may have contact with contaminated blood or body fluids.

Human papillomavirus (HPVHPV is a sexually transmitted virus that can cause cervical and other genital cancers, as well as squamous cell cancer of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12.

 Avoid risky behaviour

Another effective cancer prevention tactic is avoiding risky behaviors that can lead to infections, which in turn can increase the risk of cancer.

For example:

Practice safe sex. Limit the number of sexual partners and use a condom. The greater the number of sexual partners in a lifetime, the greater the chances of contracting a sexually transmitted infection such as HIV or HPV.

People with HIV or AIDS have a higher risk of anal, liver and lung cancer. HPV is most commonly associated with cervical cancer, but can also increase the risk of cancer of the anus, penis, throat, vulva and vagina.

Do not share needles. Injecting drugs or narcotics with common needles can lead to HIV, as well as hepatitis B and hepatitis C, which can increase the risk of liver cancer. If you are worried about drug abuse or addiction, seek professional help.

Visit your doctors regularly for prophylaxis

Performing regular self-exams and preventive screenings with a specialist for cancers - such as skin, colon, cervical and breast cancers - can increase the chances of early detection. In these cases, treatment is most likely to be as effective as possible.