Discuss Effective Ways To Prevent Cancer
Cancer prevention: 7 tips to reduce your risk
Concerned about cancer prevention? Take charge by making changes such as eating a healthy diet and getting regular screenings.
By Mayo Clinic Staff
You’ve probably heard conflicting reports about cancer prevention. Sometimes a specific cancer-prevention tip recommended in one study is advised against in another.
Often, what’s known about cancer prevention is still evolving. However, it’s well-accepted that your chances of developing cancer are affected by the lifestyle choices you make.
1. Don’t use tobacco
Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don’t use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.
Avoiding tobacco — or deciding to stop using it — is an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.
2. Eat a healthy diet
Although making healthy selections at the grocery store and at mealtime can’t guarantee cancer prevention, it might reduce your risk. Consider these guidelines: Effective Ways To Prevent Cancer Essay
Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
If you choose to drink alcohol, do so only in moderation The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly.
Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.
In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. People who follow the Mediterranean diet choose healthy fats, such as olive oil, over butter and fish instead of red meat. Effective Ways To Prevent Cancer Essay
3. Maintain a healthy weight and be physically active
Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better.
4. Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:
Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun’s rays are strongest. Effective Ways To Prevent Cancer Essay
Stay in the shade. When you’re outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help, too.
Cover exposed areas. Wear tightly woven, loose fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than do pastels or bleached cotton.
Don’t skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply sunscreen generously, and reapply every two hours — or more often if you’re swimming or perspiring.
Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.
5. Get vaccinated
Cancer prevention includes protection from certain viral infections. Talk to your doctor about vaccination against:
Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain adults at high risk — such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, people who use intravenous drugs, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12. The U.S. Food and Drug Administration recently approved the use of vaccine Gardasil 9 for males and females ages 9 to 45.
6. Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example: Effective Ways To Prevent Cancer Essay
Practice safe sex. Limit your number of sexual partners and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
Don’t share needles. Sharing needles with people who use intravenous drugs can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you’re concerned about drug misuse or addiction, seek professional help.
7. Get regular medical care
Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you. Effective Ways To Prevent Cancer Essay
Farrah Hilton
Steps in Cancer Prevention Cancer Preventions “Cancer” is a word that no one wants to hear when presenting to a doctor’s office or as a diagnosis for any family members. It is not one disease, but many diseases that affect many Americans each day. It is non-discriminatory and can affect anyone from infants to adults. According to “The National Cancer Institute” (n.d.), there will be an estimated 1,638,910 newly diagnosed cases of cancer and 577,190 deaths from cancer in the 2012 (Cancer Statistics). (http://www.cancer.gov/cancertopics/cancerlibrary/what-is-cancer) These numbers, although estimates only, are alarming. Considering…show more content…
Laboratory studies suggest that minerals and vitamins obtained by eating certain foods help in cancer protection. The same basic foods that children are taught to eat are the same foods that provide the minerals and vitamins for cancer protection. Fruits such as apples, blueberries, and grapes provide vitamins. Fiber is another essential element provided through whole grains and beans. Each of these food groups helps contribute to a healthy weight. By maintaining a healthy weight, it would seem this helps to aid in the prevention of cancer. Having a healthy weight would appear to play a key component in the prevention of cancer. However, “The consensus among scientists in the field of cancer control is that diet plays an important but not fully understood role in modifying cancer risk and that certain changes in the American diet could have a beneficial impact on cancer occurrence [1-6].” (“Dietary behaviors related to cancer prevention among pre-adolescents and adolescents: the gap between recommendations and reality ,” 2011, para. ). As discussed earlier, a healthy diet is a factor in maintaining weight. Diet alone cannot maintain a healthy weight. Other essential steps are needed to obtain and maintain a healthy weight. Physical activity and exercise are important components in this process. As stated in a fact sheet of “The National Cancer Society” (n.d.), “Physical activity Effective Ways To Prevent Cancer Essay
Cancer Prevention
1. Introduction
There are many people in the world that are afraid of getting sick. People fear in developing fatal sickness in their lifetime. Cancer-the big C—will often top the list. Brody,H.(2011). Cancer Prevetion.Nature,471(7339). Patients that have been diagnosed with cancer and are using treatments such as radiation, chemotherapy and surgery have already had their cancer progressed. In order to avoid such conditions, people need to be pro active and often check themselves. In order to prevent and develop cancer it is recommended by cancer specialists to follow up with medical visits every so often. Although both male and female have potential of acquiring cancer. Effective Ways To Prevent Cancer Essay
Low income, no access to medical services, and lack of poor communication with the public are reasons why people aren’t aware of cancer precautions. The question to be researched is how is the familiar is the public with strategies of cancer screening prevention? We are going to look at gender, socio economic status, and education. General screening guidelines suggested that women start screening for cancer at different ages depending on the case of cancer. Majority of women are not aware what age they should start to screen for cancer. Women without access of medical facilities due to lack of health care insurance, transportation and social barriers are more likely less than to get screened for cancers. People that do not have access to medical facilities would not be able to communicate regarding their health. Many women starting ages from 18 fail to get screened for cancer. According to the Health Information National Trends Survey (HINTS) analyzed interviews with 5,589 adults in 2003, and most respondents were able to cite at least one or two prevention strategies for reducing their chances of acquiring cancer. The lowest numbers of strategies were presented by Hispanics that were 65 years or older and those with lowest income and education. People who cited the important strategies on reducing cancer are those who practice them. Those individuals proposed that healthy eating habits, exercising regularly, participating in cancer screening Effective Ways To Prevent Cancer Essay
What’s the link between cancer and diet?
Some cancer risk factors, such as genetics and environment, are out of your control, but research suggest that about 70% of your lifetime risk of cancer is within your power to change, including your diet. Avoiding cigarettes, limiting alcohol, reaching a healthy weight, and getting regular exercise are all great steps for preventing cancer. Adopting a healthy diet can also play a vital role.
What you eat—and don’t eat—can have a powerful effect on your health, including your risk for cancer. While research tends to point to associations between specific foods and cancer, rather than solid cause-and-effect relationships, there are certain dietary habits that can have a major influence on your risk. For example, eating a traditional Mediterranean diet rich in fruit, vegetables, and healthy fats like olive oil can lower your risk for a variety of common cancers, including breast cancer. Conversely, a diet that includes a daily serving of processed meat increases your risk of colorectal cancer. Effective Ways To Prevent Cancer Essay
If you have a history of cancer in your family, making small changes to your diet and behaviors now can make a big difference to your long-term health. And if you’ve already been diagnosed with cancer, eating a nutritious diet can help support your mood and strengthen your body during this challenging time.
Simple ways to build your cancer-prevention diet
To lower your risk for many types of cancer—as well as other serious disease—aim to build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fats. At the same time, try to limit the amount of processed and fried foods, unhealthy fats, sugars and refined carbs you consume.
Lower your risk with antioxidants
Plant-based foods are rich in nutrients known as antioxidants that boost your immune system and help protect against cancer cells.
Diets high in fruit may lower the risk of stomach and lung cancer.
Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers. Effective Ways To Prevent Cancer Essay
Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
Add more fruit and veggies to your diet
Currently, most of us fall well short of the recommended daily minimum of five servings of fruit and vegetables. To add more to your diet, focus on adding “whole” foods, as close to their natural state as possible. For example, eat an unpeeled apple instead of drinking apple juice.
Breakfast: Add fresh fruit, seeds, and nuts to your whole grain, low-sugar breakfast cereal (such as oatmeal).
Lunch: Eat a salad filled with your favorite beans and peas or other combo of veggies. Add lettuce, tomato, and avocado to a whole grain sandwich. Have a side of carrots, sauerkraut, or fruit.
Snacks: Grab an apple or banana on your way out the door. Dip carrots, celery, cucumbers, jicama, and peppers in hummus. Keep trail mix made with nuts and dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli, sautéed veggies, or salsa. Effective Ways To Prevent Cancer Essay
Dessert: Choose fruit instead of sugary desserts.
Fill up on fiber
Fiber, also called roughage or bulk, is found in fruit, vegetables, and whole grains and plays a key role in keeping your digestive system clean and healthy. It helps keep cancer-causing compounds moving through your digestive tract before they can create harm. Eating a diet high in fiber may help prevent colorectal cancer and other common digestive system cancers, including stomach, mouth, and pharynx. Effective Ways To Prevent Cancer Essay
Choose healthy fats
Eating a diet high in fat increases your risk for many types of cancer. But healthy types of fat may actually protect against cancer.
Avoid trans fat or partially hydrogenated oil found in packaged and fried foods such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, French fries, fried chicken, and hard taco shells.
Limit saturated fat from red meat and dairy to no more than 10 % of your daily calories.
Add more unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3 fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and support brain and heart health.
Cut down on sugar and refined carbs
Consuming refined carbs that cause rapid spikes in blood sugar has been linked to an 88% greater risk of prostate cancer, as well as other serious health problems.
Instead of sugary soft drinks, sweetened cereals, white bread, pasta and processed foods like pizza, opt for unrefined whole grains like whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal, and non-starchy vegetables. It could lower your risk for colorectal and prostate cancer as well as help you reach a healthy weight. Effective Ways To Prevent Cancer Essay
Limit processed and red meat
Many different studies have established a link between the risk of cancer and eating processed meat such bacon, sausages, hotdogs, pepperoni, and salami. Eating about 2 oz. (50 grams) a day of processed meat increases your risk of colorectal cancer by 20%. This could be due to the nitrate preservatives or other substances used in the processing of the meat, although risk factors for cancer also increase by eating red meat, too. The safest strategy is to limit the amount of processed meat you consume and vary your diet by seeking out other protein sources, such as fish, chicken, eggs, nuts, and soy, rather than relying just on red meat.
Prepare your food in healthy ways
Choosing healthy food is not the only important factor in preventing cancer. It also matters how you prepare, store, and cook your food.
Boosting the cancer-fighting benefits of food
Here are a few tips that will help you get the most benefits from eating all those great cancer-fighting foods, such as fruit and vegetables:
Eat at least some raw fruits and vegetables as they tend to have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use. Effective Ways To Prevent Cancer Essay
When cooking vegetables, steam only until tender. This preserves more of the vitamins. Overcooking vegetables removes many of the vitamins and minerals. If you do boil vegetables, use the cooking water in a soup or another dish to ensure you’re getting all the vitamins.
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Wash all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it.
Flavor food with immune-boosting herbs and spices. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Try using them in soups, salads, and casseroles.
Tips for cutting down on carcinogens
Carcinogens are cancer-causing substances found in food. They can form during the cooking or preserving process—mostly in relation to meat—and as foods starts to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, beef jerky); burned or charred meats; smoked foods; and foods that have become moldy. Effective Ways To Prevent Cancer Essay
To reduce your exposure to carcinogens:
Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature (not too hot).
Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
Avoid food that looks or smells moldy, as it likely contains aflatoxin, a strong carcinogen most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer. Effective Ways To Prevent Cancer Essay
Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.
The five worst foods to grill
Chicken breast, skinless, boneless, grilled, well done
Steak, grilled, well done
Pork, barbecued
Salmon, grilled with skin
Hamburger, grilled, well done
Source: Physicians Committee for Responsible Medicine
GMOs, pesticides, and cancer risk
Genetically modified organisms (GMOs) are plants or animals whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide. While the U.S. Food and Drug Administration (FDA) and the biotech companies that engineer GMOs insist they are safe, many food safety advocates point out that these products have undergone only short-term testing to determine their effects on humans.
Some animal studies have indicated that consuming GMOs may cause certain types of cancer. Since most GMOs are engineered for herbicide tolerance, the use of toxic herbicides like Roundup has substantially increased since GMOs were introduced. Some studies have indicated that the use of pesticides even at low doses can increase the risk of certain cancers, such as leukemia, lymphoma, brain tumors, breast cancer, and prostate cancer. However, research into the link between GMOs, pesticides, and cancer remains inconclusive. Effective Ways To Prevent Cancer Essay
If you’re worried about GMOs and pesticides, buy organic or local foods
In most countries, organic crops contain no GMOs and organic meat comes from animals raised on organic, GMO-free feed. Locally grown produce is less likely to have been treated with chemicals to prevent spoilage.
Other lifestyle tips for cancer prevention
While your diet is central to preventing cancer, other healthy habits can further lower your risk:
Be as lean as possible without becoming underweight. . Weight gain, overweight and obesity increases the risk of a number of cancers, including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, esophageal, and ovarian cancers.
Be physically active for at least 30 minutes every day. Physical activity decreases the risk of colon, endometrial, and postmenopausal breast cancer. Three 10-minute sessions work just as well, but the key is to find an activity you enjoy and make it a part of your daily life.
Limit alcoholic drinks. Limit consumption to no more than two drinks a day for men and one a day for women.
Where possible, aim to meet nutritional needs through diet alone, instead of trying to use supplements to protect against cancer.
It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods. Babies who are breastfed are less likely to be overweight as children or adults. Effective Ways To Prevent Cancer Essay
After treatment, cancer survivors should follow the recommendations for cancer prevention. Follow the recommendations for diet, healthy weight, and physical activity from your doctor or trained professional. Effective Ways To Prevent Cancer Essay
