February is National Cancer Prevention Month and what better way to celebrate than by taking a few proactive steps to safeguard your health.
The American Institute for Cancer Research estimates that one-third of the most common cancers in the United States could be prevented if Americans moved more, weighed less, and ate more healthfully. That’s about 340,000 cancers every year that could be avoided. Nearly half of all U.S. cancers could be avoided if you add in not smoking and avoiding sun damage, according to the organization.
So what steps can you take in your everyday life to reduce your risk of cancer? Here’s what the American Cancer Society has to say:
- Avoid all types of tobacco. If you’ve never smoked, don’t start. If you do smoke, quit. Your body will begin to reap the benefits within 20 minutes and after 10 years you’ll have cut your risk of dying from lung cancer in half.
- Achieve and maintain a healthy weight. Excess weight can compromise your health in many ways. In the United States, researchers estimate that an unhealthy weight is a contributing factor in 14 – 20 percent of cancer deaths. Your best bet: stay as lean as possible without being underweight.
- Get moving. Get at least 150 minutes of moderate or 75 minutes of vigorous activity each week. Physical activity may reduce the risk of several types of cancer, including cancers of the breast and colon.
- Stand up. Sitting for six or more hours daily can elevate your chances of dying from cancer and other major diseases. If you have a sedentary job, stand up for at least a few minutes every hour.
- Eat like a bunny. Load up with colorful fruits and vegetables. Eat at least 2 1/2 cups a day and limit or avoid processed and red meats.
- Focus on fiber. Opt for breads, pasta, and cereals made from whole grains, rather than refined grains.
- Don’t count on supplements. There’s no evidence that dietary supplements reduce the risk of cancer. What’s more, some high-dose nutrient supplements may actually increase your risk.
- Limit alcohol. If you drink alcohol, limit your consumption to no more than one drink per day if you are a woman or two if you are a man. Drinking alcohol is linked to a higher risk of mouth, throat, liver, colon, and breast cancers.
- Protect yourself from the sun. Ultraviolet (UV) rays are the primary cause of skin cancer. Avoid tanning beds. When you are outdoors cover up with protective clothing, use a broad-spectrum sunscreen with an SPF of at least 30, and limit direct exposure to the sun, particularly during peak hours (10 a.m.-4 p.m.)
- Get screened. Getting screened for certain types of cancers sooner rather than later can save lives. Talk to your doctor about when and which screens are appropriate for you.
