4 Ways to Reduce Your Cancer Risk
The simple steps you can take to minimize your risk of getting cancer.
Around this time of year, 3 years ago, I was dealing with near weekly tests, scans, doctors appointments and a lot of bloodwork to try and diagnose the mass that had been found in my chest in November 2019. Suffice it to say, it was not the holiday season that I had hoped for. Instead of being a time of joy, it was filled with a level of fear and uncertainty that I had never experienced before.
I wish I had known before my cancer journey that there are actionable steps you can take - beyond the obvious ones, like not smoking - to avoid cancer and the heartache it brings. I always presumed that cancer was all bad luck and genetics, something that just happened to people, like some sort of diabolical lottery. In some small cases, that is true: 5-10% of all cancers can be attributed to genetics. Still, that leaves 90-95% of cancer cases that can be blamed on lifestyle and environmental factors, which means that cancer is mostly preventable. Sadly, less than 50% of the population recognizes that their choices matter, per a 2019 study. Even though it’s impossible to completely safeguard yourself from getting cancer, there are impactful steps you can take to greatly reduce your risk. Here are the top cancer crushing habits you can start, today:
Eat a whole food plant based diet. You knew this one was coming, right? For good reason! Our dietary choices have a major impact on our chances of developing cancer. Plants (vegetables, fruits, legumes, beans, nuts, seeds, herbs and spices) are loaded with fiber, antioxidants and anti-inflammatory compounds that prevent, slow down and/or kill cancer altogether. Conversely, animal products - devoid of all fiber and severely lacking in antioxidants - are, in some cases, known cancer causers and, in many cases, linked to cancer. Dairy products and all meat - even chicken and fish - are higher in saturated fat and cholesterol and form carcinogenic compounds (such as heterocyclic amines [HCA] and polycyclic aromatic hydrocarbons [PAH]) during high heat cooking.
Avoid alcohol. For so many, this is a tough pill to swallow, but the evidence speaks for itself: alcohol causes cancer (yep, even “better for you” red wine). There is no known “safe amount”, so even if you drink very moderately, you are still at an increased risk. If you do drink, have the awareness that it’s not good for you. In complete transparency, I haven’t eliminated alcohol yet. I drink less and more consciously than ever before, and aspire to eventually cut it out almost entirely, but still have some red wine on the weekend.
Exercise. Many of us think of exercise as a means to look great in a bathing suit or a new pair of jeans, but it’s essential for far more important reasons. There is significant scientific evidence that physical activity can lower our risk for many different types of cancer. In fact, the International Agency for Research on Cancer (IARC) reports that 25% of all cancer cases worldwide can be attributed to obesity and a sedentary lifestyle. Aim for 30 minutes of moderate intensity exercise, 5-7 times a week.
Stress less. Studies have shown a strong correlation between chronic stress and cancer development and growth. We all experience stress from time to time; it’s an inevitable part of life. But when that stress becomes constant and unchecked, it can wreak havoc on our health. Stress hormones contribute to tumor growth and cancer development, lower our immune response and create long-term inflammatory responses throughout our bodies. Things like regular therapy, meditation, strong relationships and social connections, proper sleep and exercise can all help to effectively manage stress in a healthy way. If you are experiencing daily stress, prioritize these practices as if they were life saving measures - because they may be just that.
4 Ways to Reduce Your Cancer Risk
FANTASTIC and EMPOWERING POST, CHEF LAUREN! To know that there are FREE and actionable, reasonable steps we can take to improve our health leaves little excuse for not doing so.
It's time we all took RESPONSIBILITY for our own health and actually do "something". Change is difficult and, yes, change IS work but the alternative to doing these things is a lot worse=illness and poor quality of life. I'll need to re-read my own post every so often to keep me "in line"!!
Stress Less is so important these days! I got off social media because it literally made me feel stressed and disgusted. I wonder if the tumor I had was caused by stress because I did the other 3 to almost perfection, but stress whether it be financial, past traumas, or just not feeling competent enough in life has been a huge problem for me.