Cancer Prevention Tips
Healthy Lifestyle Choices can significantly lower your cancer risk. Here are tips to help you lower your risks for breast cancer.
Did you know...?
- As many as 70% of known causes of cancers are avoidable and related to people's lifestyles.
- Breast Cancer Herbal Tips - A tart and juicy cranberry comes loaded with breast cancer-fighting compounds, say scientists studying these dark red berries. After injecting mice with one million human breast cancer cells each, they found that cranberry-supplemented mice resisted the cancer up to 57 percent longer and had half as many tumors spread to lungs and lymph nodes. Best advice: Cranberry solids were even more protective than juice in this study, so choose whole-berry relish.
- All types of tobacco put you on a collision course with cancer. Rejecting tobacco, or deciding to stop using it, is one of the most important health decisions you can make. It's also an important part of cancer prevention.
Smoking has been linked to several types of cancer, including:
- Voice box (larynx)
Chewing tobacco has been linked to multiple types of cancer, including:
Inhaled chewing tobacco (snuff) may increase the risk of cancers, including:
Even if you don't smoke, avoid exposure to secondhand smoke. Being around others who are smoking may increase your risk of lung cancer.
4. Though making healthy selections at the grocery store and at mealtime can't guarantee you won't get cancer, it may help reduce your risk.
The American Cancer Society recommends that you:
- Eat an abundance of foods from plant-based sources. Eat five or more servings of fruits and vegetables each day. In addition, eat other foods from plant sources, such as whole grains and beans, several times a day. Replacing high-calorie foods in your diet with fruits and vegetables may help you lose weight or maintain your weight. A diet high in fruits and vegetables has been linked to a reduced risk of cancers of the colon, esophagus, lung and stomach.
- Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and may increase the risk of overweight or obesity, which can, in turn, increase cancer risk.
- Drink alcohol in moderation, if at all. Your risk of cancers, including mouth, throat, esophagus, kidney, liver and breast cancers, increases with the amount of alcohol you drink and the length of time you've been drinking regularly. Even a moderate amount of drinking — two drinks a day if you're a man or one drink a day if you're a woman, and one drink a day regardless of your sex if you're over 65 — may increase your risk.
5. Filter Your Tap Water – You will reduce your exposure to known or suspected carcinogens and hormone-disrupting chemicals. A new report from the President’s Cancer Panel on How to reduce expose to carcinogens suggests home filtered Tap Water is safer than bottled water, whose quality is not higher and in some cases worse! Some of the top rated filtered to get rated by the consumers reports were Brita OPFF100, Pur Vertical and Culigan. Store water in stainless steel or glass to avoid chemical contaminants such as BPA that can leach from plastic bottles.
6. So say the EPA and the President’s Cancer Panel: Pumping one last squirt of gas into your car after the nozzle clicks off can spill fuel and foil the pump’s vapor recovery system, designed to keep toxic chemicals such as cancer-causing benzene out of the air, where they can come in contact with your skin or get into your lungs.
7. Processed, charred, and well-done meats can contain cancer-causing heterocyclic amines, which form when meat is seared at high temperatures, and polycyclic aromatic hydrocarbons, which get into food when it’s charcoal broiled. “The recommendation to cut down on grilled meat has really solid scientific evidence behind it,” says Cheryl Lyn Walker, PhD, a professor of carcinogenesis at the University of Texas M.D. Anderson Cancer Center. If you do grill, add rosemary and thyme to your favorite marinade and soak meat for at least an hour before cooking. The antioxidant-rich spices can cut HCAs by as much as 87%, according to research at Kansas State University.
8. Marinate meat before grilling - Processed, charred, and well-done meats can contain cancer-causing heterocyclic amines, which form when meat is seared at high temperatures, and polycyclic aromatic hydrocarbons, which get into food when it’s charcoal broiled. “The recommendation to cut down on grilled meat has really solid scientific evidence behind it,” says Cheryl Lyn Walker, PhD, a professor of carcinogenesis at the University of Texas M.D. Anderson Cancer Center. If you do grill, add rosemary and thyme to your favorite marinade and soak meat for at least an hour before cooking . The antioxidant-rich spices can cut HCAs by as much as 87%, according to research at Kansas State University.
9. Caffeinate every day - Java lovers who drank 5 or more cups of caffeinated coffee a day had a 40% decreased risk of brain cancer, compared with people who drank the least, in a 2010 British study. A 5-cup-a-day coffee habit reduces risks of oral and throat cancer almost as much. Researchers credit the caffeine: Decaf had no comparable effect. But coffee was a more potent protector against these cancers than tea, which the British researchers said also offered protection against brain cancer
10. Water down your cancer risk - Drinking plenty of water and other liquids may reduce the risk of bladder cancer by diluting the concentration of cancer-causing agents in urine and helping to flush them through the bladder faster. Drink at least 8 cups of liquid a day, suggests the American Cancer
11. Load up on the greens - Next time you are choosing salad fixings, reach for the darkest varieties. The chlorophyll that gives them their color is loaded with magnesium, which some large studies have found lowers the risk of colon cancer in women. “Magnesium affects signaling in cells, and without the right amount, cells may do things like divide and replicate when they shouldn’t,” says Walker. Just 1/2 cup of cooked spinach provides 75 mg of magnesium, 20% of the daily value.
12. Snack on Brazil nuts - They are a stellar source of selenium, an antioxidant that lowers the risk of bladder cancer in women, according to research from Dartmouth Medical School. Other studies have found that people with high blood levels of selenium have lower rates of dying of lung cancer and colorectal cancer. Researchers think selenium not only protects cells from free radical damage but also may enhance immune function and suppress formation of blood vessels that nourish tumors.
13. Burn off your breast cancer risk - Moderate exercise such as brisk walking 2 hours a week cuts risk of breast cancer 18%. Regular workouts may lower your risks by helping you burn fat, which otherwise produces its own estrogen, a known contributor to breast cancer.
Check back in tomorrow for more cancer prevention tips.