February marks National Cancer Prevention Month, a time to reflect on the proactive steps we can take to reduce our cancer risk. While genetics play a role in cancer development, research shows that nearly 40% of cancer cases and 44% of cancer-related deaths are linked to preventable lifestyle choices. By making informed decisions about our health, we can significantly lower our cancer risk.
1. Say No to Smoking
Smoking remains the #1 preventable cause of cancer, responsible for nearly 19.3% of cancer cases and 28.5% of cancer-related deaths. Beyond lung cancer, smoking is linked to over 20 different cancers, including esophageal, colorectal, liver, pancreatic, and ovarian cancers. Additionally, exposure to secondhand smoke is also a significant cancer risk factor.
Prevention Tip: Quitting smoking at any age significantly reduces cancer risk. Support is available through nicotine replacement therapies and free resources like the National Texting Portal (text QUITNOW to 333888) for guidance and encouragement.
2. Moderating Alcohol Consumption
Alcohol consumption is associated with 5.4% of all cancer cases, increasing the risk of cancers in the oral cavity, pharynx, esophagus, colorectum, liver, larynx, and breast. Even moderate alcohol intake can induce inflammation, particularly in the liver, a process linked to cancer development.
Prevention Tip: Instead of drinking daily, medical experts recommend leaving 2-3 days between alcohol consumption to give your body time to recover from inflammation and allow the liver to heal. This approach reduces the cumulative risk of alcohol-related cancers and promotes overall well-being.
3. A Healthy Diet for a Healthier You
Your dietary habits significantly impact your cancer risk. Processed meats, excessive red meat consumption, and high body mass index (BMI) are linked to increased cancer risks due to chronic inflammation, hormonal changes, and weakened immune function.
Prevention Tip: Limit red meat intake to 3 portions per week (12-18 oz total) and focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Regular physical activity (at least 30-45 minutes of moderate aerobic exercise daily) further reduces cancer risk and improves overall health.
4. Protecting Your Skin from UV Radiation
Ultraviolet (UV) radiation from the sun and tanning beds is a major cause of skin cancer, including melanoma. Each year, over 5 million skin cancer cases are diagnosed globally, with 90% linked to UV exposure.
Prevention Tip: The FDA recommends using a broad-spectrum sunscreen with SPF 15 or higher. Additionally, avoiding tanning beds, wearing protective clothing, and seeking shade during peak sunlight hours can help reduce UV-related cancer risks.
5. Preventing Cancer-Linked Infections
Certain viral and bacterial infections contribute to cancer development by causing chronic inflammation and genetic changes in cells. Human papillomavirus (HPV) is the leading cause of cervical cancer, while hepatitis B and C are linked to liver cancer. Additionally, H. pylori infection increases the risk of stomach cancer.
Prevention Tip: Vaccination against HPV and hepatitis B can significantly reduce the risk of these infections. The CDC recommends HPV vaccination for children at ages 11 or 12, and hepatitis B vaccination for people of all age groups. Regular screenings, including H. pylori testing for individuals with a history of ulcers, can also aid in early detection and prevention.
Take Action for a Healthier Future
While not all cancer risks are within our control, many are. Small, mindful changes—quitting smoking, moderating alcohol intake, eating a balanced diet, protecting your skin, and staying up to date with vaccinations—can have a lasting impact on your health.
This National Cancer Prevention Awareness Month, empower yourself with knowledge, make proactive choices, and inspire others to do the same. Your future self will thank you.
For more health and wellness tips, visit Pediatric Family Health and Wellness Center and take the first step toward a healthier future!
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