Fewer than 10 percent of all cancers are inherited, according to the American Cancer Society (ACS). As such, you are by no means powerless over whether you will develop a malignancy. Healthy lifestyle choices can significantly reduce your cancer risk. Small changes in diet and exercise can make a big difference.
Eat Lighter & Leaner
Eating less saturated fat and red meat may lower the risk of colon and prostate cancers. The National Cancer Institute recommends a high-fiber diet, which includes fruits, vegetables and whole grains. A cancer-conscious diet also includes eating fish at least 2 times per week. Drinking at least 8 cups of water per day may lower the risk of bladder cancer.
Watch Your Weight
Maintaining a healthy weight can reduce your risk of several types of cancer. People who are obese may be more inclined to develop cancers of the kidney, breast, uterus, ovaries, gallbladder and esophagus.
Exercise Regularly
Taking part in moderate or vigorous exercise for 45 minutes to an hour most days of the week may lower your risk of colon and breast cancer. Physical activities such as brisk walking, running or biking can help protect you from malignancies regardless of whether or not you lose any weight.
Limit Alcohol
The excessive consumption of alcohol increases the risk of cancers of the mouth, voice box (larynx) esophagus, liver, colon and breast. Limit your alcohol consumption to no more than two drinks per day. The ACS says women with a high risk of breast cancer should think about abstaining.
Don't Smoke
Smoking accounts for nearly one third of all cancer deaths. Smoking is linked to lung cancer and at least a dozen other malignancies. If you smoke, try to quit. The American Cancer Society has numerous self-help tips to get you started on the road to a smoke-free life.
Protect Your Skin
Limit the amount of time you spend in the sun. The majority of skin cancers can be prevented by reducing your exposure to ultraviolet (UV) radiation. When you do go outdoors, always wear a sunscreen with an SPF of 15 or higher.
Take Aspirin
Taking a low-dose aspirin may be effective at lowering the risk of certain cancers. Harvard Health Publications says men who take aspirin or other nonsteroidal anti-inflammatory drugs seem to be at less of a risk of colon and prostate cancer.
