I AM AN ONCOLOGIST, AND EVEN after three decades as a radiation oncologist, I still am shaken every time I encounter someone with the disease.
Fortunately, most cancers in the United States and elsewhere are preventable. Today we explore healthy lifestyle options that may reduce your risk of suffering from cancer.
#1. DON’T SMOKE
You already know this, but it bears repeating: Don’t smoke. If you do, quit. I want to lower your risk of lung cancer, given it is the leading cause of death from cancer in the United States. Indeed, lung cancer is responsible for approximately 30 percent of all deaths from cancer. Fortunately, the vast majority (but not all) are preventable.
Moreover, tobacco use is associated with numerous cancers besides lung cancer. The list is long but includes head and neck cancer, bladder, esophagus, kidney, pancreatic, leukemia, and other cancers.
Here are the stats: One in eight cases of cancer is caused by cancer, as are one in five deaths from the disease. Each cigarette delivers 7,000 chemicals into the lungs and to other body parts. There are 69 different chemicals in a cigarette that are known to cause cancer (carcinogens).
The good news? The body begins to repair itself six hours following the last cigarette and the risks of smoking will continually diminish thereafter.
#2. MOVE
I hesitate to use the word exercise; instead, let’s focus on physical activity. Aim for walking 30 minutes daily, five times per week of moderate activity (versus three times per week of vigorous physical activity). Do this work, and you will lower your cancer risk, including bladder, breast, colon, kidney, uterus cancer, and more.
#3. AVOID TOO MUCH SUN
Skin cancer is the most common cancer type. In the United States this year, there will be an estimated 106,110 new cases of skin melanoma and 7.180 deaths.
The leading cause of skin cancer is exposure to excessive ultraviolet light. Think of the sun or tanning beds. As an oncologist, I strongly suggest you avoid suntan parlors.
Tanning beds are not safer than the sun. UV light from the sun and tanning beds can cause melanoma and increase the risk of a benign mole progressing to melanoma.
The evidence that indoor tanning dramatically increases your risk of getting skin cancer is so strong that the U.S. Food and Drug Administration (FDA) requires warning labels on all indoor tanning equipment.
I head for the shade between 10 in the morning and 4 in the afternoon (when the sunlight intensity is the strongest). Shirt, hat, sunglasses, and sunscreen, especially when I am in my beloved Hawaii.
#4. DRINK NO MORE THAN MODERATE ALCOHOL
The American Cancer Society links alcohol use with these cancers:
Alcohol probably also increases the risk of stomach cancer and may affect other cancer risks, too.
For each of these cancers, the more alcohol you drink, the higher your cancer risk. But for some types of cancer, most notably breast cancer, consuming even small amounts of alcohol can increase risk.
5. EAT WELL AND MAINTAIN A HEALTHY WEIGHT
Here are some observations about diet and cancer from a group of international experts: Obesity and alcohol increase the risk of several cancer types.
Processed and red meat may increase colon cancer risk (I don’t think we have high-level evidence, but I avoid processed foods and consume small volumes of red meat).
Specific salted fish appear to raise the risk of nasopharyngeal cancer, while foods contaminated with aflatoxin can cause liver cancer.
That’s it for today. Thank you for joining me, and I hope you have a joy-filled day.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
