Fear of the “big C” plagues many of us — and some, like Angelina Jolie, undergo dramatic procedures in order to reduce their risks. However, most people can reduce their risks of developing certain forms of cancer by making simple behavioral and dietary changes. Considering the number of Americans perishing from the disease has increased significantly in recent years, everyone benefits from taking action to reduce their risks.
Few people relish the thought of living the rest of their life drinking pureed kale, but most things people can do to reduce their cancer risk makes them feel better overall. Exercise and getting the right nutrients, for example, can also improve many chronic pain conditions. Here are seven easy things to start doing today to better protect your health for a lifetime.
1. Start Your Day with Fruit
Fruits like berries and bananas are chock full of phytonutrients that reduce the risk of cancer. Eating a diet high in fruits also reduces the risk of developing hypertension, which can lead to heart disease as well.
Fruit tastes delicious and can cure sweet cravings naturally. Try adding a fruit cup as part of a nutritious breakfast. A cup of Greek yogurt with some berries mixed in makes for a healthy pick-me-up that’s convenient for packing along to the office, and a fruity parfait makes an elegant dessert with any meal.
2. Have Veggies with Every Meal
Like fruits, eating a diet high in vegetables also cuts cancer risk. The same nutrients that give cruciferous vegetables their satisfying crunch also protect the lining of the stomach from cancerous growths. And the filling fiber found in vegetables such as carrots keeps people feeling fuller for longer, reducing their risk of obesity, which likewise cuts the risk of many forms of cancer.
Get creative when seeking new ways to add more veggies. Try celebrating Friday movie-and-pizza night by experimenting with a cauliflower crust. Substitute vegetable noodles such as zucchini noodles when making pasta dishes, and add extra veggies like onions and peppers to guacamole and tuna salads.
3. Get Your Teeth Cleaned
People with periodontal diseases such as gingivitis run a 24% higher risk of developing cancer — especially lung and colorectal cancer. But many people in the United States delay getting routine dental care, as even those who have insurance coverage may find it doesn’t cover certain procedures or comes with a high deductible.
Lack of preventive care in general likewise increases cancer risks as well as the risk of catching the disease later when more aggressive treatments become necessary.
4. Get Moving
Getting regular physical exercise can decrease your cancer risk in several ways. Many people assume shedding the extra pounds decreases cancer risks, and it’s true that those who maintain a healthy weight do have lower rates of the disease.
However, exercise also decreases the production of certain hormones, such as estrogen and insulin, which are also implicated in causing certain cancers.
5. Get Outdoors
Getting adequate levels of vitamin D may reduce the risk of certain cancers, according to research, and getting out in the sunshine is the best way to help the body manufacture this vital nutrient. Research also indicates that taking a supplement may not work as effectively as the body’s own vitamin D. So take a stroll around the park on the corner while on a lunch break or go for a run or bike ride outdoors after work.
Keep using sunscreen at the beach, but keep in mind that wearing too much can inhibit vitamin D production. Plus, the chemicals found in commercial sunscreens have been linked to hormonal changes related to cancer risks. Getting outside for 10 to 15 minutes without sunscreen may prove more beneficial than slathering it on to walk around the block.
6. Reduce or Stop Tobacco Use
Quitting smoking can prove tough, but the link between tobacco use and cancer risk cannot be more clear. Fortunately, a ton of free resources exist to help in quitting the habit. While quitting tobacco use entirely is best, even cutting down decreases risks somewhat.
7. Alternate Water with Booze More Often
Most doctors recommend no more than one alcoholic beverage per day for women and no more than two for men, but that guideline does put a damper on Friday happy hour.
Too much booze can wreak havoc on the liver and increase other cancer risks. When the weekend rolls around, alternate each boozy beverage with a non-alcoholic one — bartenders can make alcohol-free cocktails that still look glam.
Cutting Cancer Risk the Easy Way
Reducing the risk of cancer doesn’t need to mean living an overly sheltered lifestyle. Making simple changes can reduce your cancer risk and leave you looking and feeling great, too!
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