The seriousness of cancer isn't unknown. The toll it takes mentally, emotionally, physically and financially on patients and people around them isn't new. From poor to the most privileged, anyone can get it and the journey then is equally excruciating for all.
Though there exists no full proof screening or immunization that can save you if the bump is ahead, surely there are preventive measures one can take to stay safest possible.
Here are seven healthy habits that can reduce the your of acquiring cancer substantially.
1. Avoid charred and preserved meat
Meat is an essential part of almost all cuisines around the world. But improperly cooked meat can turn out to be carcinogenic. Meat that is charred or cooked to very high temperatures forms compound called heterocyclic amines in it. These compounds when consumed can alter the DNA structure of cells.
Thus, consumption of a large amount of this fried or barbecued meat increases the risk of prostate, colorectal cance, and pancreatic cancer. A study by a university in Minnesota found that regular consumption of charred meat can increase the risk of pancreatic cancer by 60%. (1)
Hence you should marinate your meat before grilling and rather prefer boiling or baking it.Chemical meat preservatives have been found linked with cancer. According to a research consumption of 50 grams of processed meat increases the risk of colorectal cance cancer by 18 percent..You should choose at least the Nitrate and nitrite free versions if purchasing processed meat.
2. Limit Sugar consumption
High-fructose corn syrup (HFCS) and other refined sugars are known to promote cancer. Cancer cells readily feed on these, which promotes their division and speeds up their growth. Also, obesity that roots from excessive sugar consumption is known to promote breast, prostate, uterine, colorectal and pancreatic cancer. You should try cutting down on foods containing added sugars as much as possible.
3. Just No to Tobacco
Of all cancers, thirty percent are caused by smoking or chewing tobacco. Smoking can lead to cancers of the lung,larynx , throat, mouth, esophagus, pancreas, stomach, bladder, kidney , and cervix. It can also cause mild myeloid leukemia. Even If you don't smoke yourself smoke, regular exposure to secondary smoke can affect you.
4. Limit Your Alcohol Consumption
Long-term misuse of alcohol can cause cancers of the mouth, throat, esophagus, liver, colon, and breast.
Alcohol irritates the cells in mouth and pharynx. When these damaged cells try to repair themselves, faulty changes in their DNA may occur that may lead to cancer.
Bacteria present in colon convert the ingested alcohol to large amounts of acetaldehyde, a known carcinogen.
Alcohol and its byproducts can also damage the liver, leading to inflammation and scarring. Just like the mouth cells, when damaged liver cells repair themselves, they can end up with mistakes in their DNA, which could lead to cancer.
Heavy drinking often reduces absorption of some nutrients. Low levels of one such nutrient called folate may play a role in getting breast and collateral cancer.
The American Cancer Society recommends that people who drink should not take more than 2 drinks per day for men and 1 drink a day for women.
5. Check for Sun Burn and exposure to U.V
90 percent of your body's vitamin D intake is from direct sunlight and not from food or any other supplements. So it is essential to spend some time in the sun every day. But at the same time, excessive exposure to U.V radiations is the primary cause of skin cancers. In the UK almost 9 in 10 cases of melanoma could have been prevented with proper protections when out in sun. (2) You should use proper sunscreens and prefer to stay in shade during peak noon hours.
6. Get Immunized
Hepatitis B can increase the risk of developing liver cancer. Similarly, infection with HPV(Human papillomavirus) can lead to cervical and other genital cancers. It can also cause Squamous cell cancer of the head and neck. Vaccination for both of these are available and should be taken after consultation with your doctor.
7. Get Regular Medical Care
Self-exams and screenings for various types of cancers such skin, colon, cervix, and breast are there. They can increase your chances of discovering cancer early when treatment is most likely to be successful.
