Prevention is better than cure; treating a disease can be more expensive and daunting than simply avoiding it. Cancer, one of the most expensive ailments to treat, can be prevented effectively by embracing a few simple lifestyle changes. Experts estimate that around 2 million Americans in 2023 will be diagnosed with cancer. But you can avoid being of these individuals by following our guidelines. Here’s how you can grow old without living in constant fear of getting cancer:
Get regular health screenings
Most forms of cancer become simply incurable if left unchecked for too long. Early detection prevents the disease from spreading to other organs. That’s why regular health screenings are a must for adults. You can catch cancer in its benign form by attending your annual doctor’s appointment.
Some cancers manifest when you grow old; breast, colon, and prostate cancer are common in people aged 50 or 60. Mesothelioma, a rare form of cancer, is common among people in their 70s, and is caused by excessive, long-term asbestos exposure. In the case of mesothelioma, your employer might be liable to pay you monetary compensation for exposing you to this risk. If you want to hire expert lawyers, contact Sokolove Law to get compensation for your injuries.
Maintain a healthy weight
Obesity and weight gain are linked with thirteen different cancer variations, such as renal, colorectal, endometrial, and high-risk prostate cancer. That’s why you should consider losing some weight as well as maintaining a healthy body size. This can be done by staying physically active and avoiding a sedentary lifestyle. Spend at least 150 minutes a week in different healthy pastimes and activities.
Similarly, make some changes in your dietary habits. Limit your salt and sugar intake and avoid eating a lot of junk food. Instead of sugary drinks, drink water, coffee, green tea, herbal tea, and other healthy drinks. Eat in small portions and take your time chewing the food properly. These simple tips are crucial to slow down weight gain and eventually transform you back into a leaner shape.
Consume a healthy diet
Data shows that eating a balanced and nutrient-rich diet can significantly contribute to reducing the risk of cancer. For instance, these foods are commonly associated with cancer prevention:
- Whole grains like brown rice, quinoa, whole wheat, and oats help you maintain weight
- Eat fruits and vegetables, as they’re rich in vitamins, minerals, and antioxidants
- Prefer eating these veggies: broccoli, cauliflower, cabbage, Brussels sprouts, and kale.
- Blueberries, strawberries, raspberries, and other berries are ideal anti-cancer foods
- Consume legumes, healthy fats, and lean protein while limiting your sugar intake
Eat more fiber
Our body doesn’t digest fiber. This leads some experts to recommend eating a lot of fiber to prevent cancer. They believe eating a healthy amount of fiber-rich meals will make your body get rid of cancer-causing substances.
Eating 30 to 40 grams of fiber daily will do the trick. It most comes from plant-based foods and several kinds of fruit. For instance, you can eat apples, oranges, and bananas to get a passable amount of fiber inside your body. Consume black beans to stay up-to-date on your daily fiber requirements too.
Eat less red meat
Even healthy things in excessive amounts can lead to declining health. Data shows that around 20% of bowel cancer causes are caused by people consuming unhealthy amounts of red meat, such as veal or lamb. Even pork and beef are considered group 2A carcinogens, which means they probably cause cancer.
It’s smarter to limit your consumption of red meat and eat no more than 18 ounces of it every week. Also, slow-cook your food by grilling or frying it at a low temperature. It prevents the formation of cancer-causing chemicals in your meat.
Protect your skin
As the largest body organ, our skin also serves as our natural body armor that defends internal organs against foreign agents. That’s why you should protect against skin cancer to give your organs a fighting chance against other dangerous diseases. Here’s how you can avoid skin cancer:
- Avoid visiting tanning salons or using sunbeds too often; these gadgets emit ultraviolet rays that may harm your body
- Use at least SPF-30 sunscreen to reduce sun exposure when leaving home in intense heat
- Stay in the shade between 10 AM and 4 PM when UV rays are at their strongest
Cover yourself with sunglasses, large hats, or umbrellas when going outside
Give up drinking
Cut down on your alcohol consumption. It’s better if you drink none of it at all. However, experts will recommend 2 drinks a day for men and 1 drink a day for women. Having 3 or more drinks per day will increase your chances of getting stomach and pancreatic cancers.
Try to have nonalcoholic beverages at parties to overcome your addiction. Don’t hang with pals around pubs, and stock your pantry with healthy drinks instead of alcohol. You should also look into rehab and talk to professionals if your alcohol addiction starts to get out of hand. Get professional help.
Don’t smoke at all
It’s time you give up consuming tobacco, a known carcinogen that contains nicotine. Smoking is responsible for fifteen different cancer variations, and lung cancer is more common among smokers. A survey shows that smoking cigarettes makes you 15 to 30 times more likely to get cancer. If you can’t go cold turkey, quit smoking gradually and get help for withdrawal.
Avoid risky behaviors
Different risky behaviors can boost your chances of getting cancer. Avoiding these behaviors prevents not just cancer but many other ailments too. Some risky behaviors include the following:
- Sharing needles: Don’t share needles with anyone, such as when visiting a tattoo artist. Always insist on using fresh needles to reduce the chances of getting cancer.
- Neglecting vaccination: Adults and children must stay up-to-date on HPV vaccination to lower their risk of cancer.
- Having many sexual partners: Only have a single sexual partner at a time and have safe sex.
It’s a no-brainer that preventing a dangerous disease like cancer is easier and cheaper than curing it. This blog mentions some cancer prevention tips to help you stay healthy while growing old. So, follow the guidelines mentioned above by giving up smoking/drinking, eating healthy meals, maintaining a healthy weight, and getting health screenings to look for mesothelioma or other cancer variations. Also, talk to both legal and medical experts if you’re diagnosed with cancer to discuss your options.