WHO estimates that 84 million people died of cancer between 2005 and 2015 without medication. Cancer is caused by damage to our DNA. Things such as UV rays, cancer-causing chemicals in tobacco, can damage our DNA and this builds up over time. If a cell is too damaged, it can start multiplying out of control. And, this is how cancer starts. But there are ways to prevent cancer. In fact, 70 percent of cancers are avoidable with a little change to your lifestyle. Here is how you can prevent yourself from developing it.
A routine exercise improves one’s immune system to fight off diseases. It keeps your body weight in check to avoid any potential threat of developing cancer. An active routine keeps your hormone level in check. Activities like running, jogging, swimming, and cycling can be included in your exercise routine.
2. Quit smoking/ Drinking
If you are a regular drinker or smoker you should bring down your intake of both. Alcohol consumption is directly related to liver/ breast cancer. The thumb rule is men should not exceed their intake from 2 drinks and women one a day. It is advisable if you can quit it altogether.
Preventive vaccines are intended to prevent cancer from developing in healthy people. Two types of cancer preventive vaccines (human papillomavirus (HPV) vaccines and hepatitis B virus vaccines) are available. In women, Human Papillomavirus is known to cause 82.5% of cervical cancers.
4. Whole grain meal
You should eat five daily portions of fruit and vegetables in a day. Especially include chickpea, alfalfa, peanut in your food. It contributes to the intake of isoflavones, that is associated with the lower rates of post-menopausal cancer and hot flashes.
5. Water Intake
Drink water and other liquid like juices every day to reduce the chances of bladder cancer. The thumb rule is you should drink at least 2 litres of water a day. These fluids flush out the harmful toxins out of your body in a form of sweat and urine.
6. Pay attention to pain
If you are the one to ignore pain and medicating it yourself then stop right then and there if you are experiencing pelvic pain. It can be a sign of ovarian cancer. Consult your doctor right away. If diagnosed early, it can be prevented.
7. Safe sun
Don’t ever forget your sunscreen before stepping out in the sun. UV rays can cause skin cancer, Melanoma, usually occur in those with a lower level of skin pigment. Apply sunscreen 20 minutes before going out in the sun.
8. Limit red meat consumption
Limit your red meat consumption if you savour it to T. The WHO has classified processed meats like sausages and hot dogs – as a class1 carcinogen which means that there is strong evidence that processed meats cause cancer. Red meat, such as beef, lamb and pork has been classified as a ‘probable’ cause of cancer.
9. UV exposure
Here we talking about occupational cancer which is caused by the exposure to a cancer-causing agent at the workplace. Those who work in Lab are exposed to UV rays associated with skin cancer. Asbestos fibre causes ovary, lung and stomach cancer. Diesel engine exhaust causes lung and bladder cancer while coal tar causes nonmelanoma skin cancer. People working in such areas should work with caution and take precautionary measures.
10. Genetic History
Some people inherit damaged DNA from their parents. It keeps them at higher risk of certain cancers like breast, ovarian, prostate and some other. If your family has a history of this cancer then you should ask your doctor for BRCA gene test. The proportion of cancers caused by inherited faulty genes is small.
Tips to remember :
- Cancer is curable if diagnosed early.
- Cancer is not developed overnight.
- Don’t ignore your pain in some specific areas.
- Live healthy to keep it at bay.
- Regular check-ups can help you prevent cancer.