A few years ago my grandfather died from prostate cancer. It was a very sad time in my life…it all happened so quickly. Shortly after he passed I began to research ways to reduce the risk of getting cancer.
This article is based on my research as well as the latest scientific studies; it lists 10 ways in which you can reduce your risk of getting cancer.
According to the American Cancer Institute (ACI), approximately 550,000 Americans die from cancer each year. The ACI estimates that one-third of these deaths could be prevented through relatively simple lifestyle changes, such as:
• Losing weight
• Eating healthier, or
• Starting an exercise routine
Below is an expanded list of things you can do to reduce your risk of getting cancer:
1. Enjoy Green Tea on a Regular Basis
A recent study suggested that drinking 3 cups of green tea a day can reduce breast cancer risk by 40 percent.
Green tea contains anti-oxidants which research suggests helps to rid the body of free radicals (which can cause cell mutation).
Green tea may also reduce your risk of rectum, liver, pancreas, stomach and colon cancer.
2. Reduce Alcohol Consumption
Sorry guys and gals, but research continues to suggest that higher alcohol consumption is associated with higher cancer risk.
It is recommended that women consume no more than one drink a day, and men, no more than two drinks per day. A drink is defined as:
• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of 80-proof distilled spirits
Studies suggest that drinking alcohol increases your risk for breast, throat, mouth, liver, larynx, colon, rectum and esophagus cancer. Women who are at a higher risk of obtaining breast cancer may choose to abstain from drinking alcohol altogether.
3. Protect Your Skin from the Sun’s Rays
Not only is skin cancer one of the most prevalent cancers, it’s also among the most preventable, which is good news.
The most common cause of skin cancer is:
• Unprotected exposure to the sun’s rays, which explains why skin cancer is typically seen on exposed portions of the skin (including your face and hands)
More good news:
• Virtually all skin cancer is treatable if detected in the early stages.
However, ideally you want to avoid getting skin cancer in the first place. Here are some tips to help you prevent getting skin cancer:
• Use a daily sunscreen
• Avoid tanning beds
• Avoid the sun’s rays between 10am and 4pm
• Wear light colored loose-fitting clothes that protect your skin
4. Drink Plenty of Water
This is an easy one.
Research suggests that drinking plenty of water may reduce your risk of getting bladder cancer. Why? Water dilutes the cancerous agents in your urine, thereby reducing the time period these agents are in contact with your bladder.
Additionally, drinking lots of water will aid in the elimination of toxins from your body.
Research suggests that consistent dehydration may be linked to urinary tract, colon, and breast cancer.
It is recommended that you drink at least 8 glasses of water a day, more if you’re active.
5. Eat Lots of Fruits and Vegetables
The single most critical step you can take to reduce your risk of getting cancer is to consume a variety of raw fruits and vegetables (on a daily basis). The American Institute for Cancer Research suggests that two-thirds of your meal come in the form of fruits and vegetables.
Fruits and vegetables contain substances such as fiber, vitamins, minerals, carotenes, flavanoids and enzymes which protect your cells.
Fruits and vegetables also contain anti-oxidants (e.g. vitamin C, vitamin E, etc.) which help rid the body of toxic free radicals.
6. Lower Your Sugar Intake
Sweets and candy bars are filled with sugar, (salt and fat) that significantly raise your caloric intake while offering you very little nutritional value.
The “sugar” in these products are swiftly absorbed into your blood, raising your “blood-sugar” levels and consequently your insulin levels. High insulin levels may enhance the growth of some cancerous cells (i.e. prostate, lung, colon and breast).
Sugar also promotes obesity, which increases the risk of cancer.
Try to avoid foods with:
• Sugar (i.e. glucose, sucrose, lactose, fructose, maltose, etc.)
• Fat, and
• Salt
Also try to avoid soft drinks (e.g. Coke).
7. Eat Less Meat
Reducing the amount of processed meats you eat (e.g. hot dogs, bologna, and luncheon meat) and red meats (e.g. beef, pork and lamb) may help reduce the risk of colon and prostate cancers.
Research confirms that the higher your intake of meat and other animal products, the higher your risk of cancer. Meat lacks the antioxidants and nutrients that protect you from cancer, and it contains saturated fat, which damages your cell membranes, and other potentially cancer-causing compounds, like pesticide residues.
To reduce your risk for cancer, limit your intake to 4 ounces or less of red meat daily (which is approximately the size of a deck of cards).
8. Get Active and Maintain a Healthy Weight
Besides kicking the “smoking habit,” the best way to reduce your risk of cancer is to:
• Get Active
• Maintain a Healthy Weight, and
• Choose Healthy Foods
It is recommended that you workout for at least 30 minutes a day, on most days. Your workout may consist of:
• Working in the yard, and/or a
• Brisk walk in your neighborhood
Sustaining a healthy weight and exercising daily will aid in cancer prevention.
Remember, being overweight is likely to increase your risk of:
• Breast
• Kidney
• Stomach
• Colon,
• Esophagus
• Stomach, and
• Uterus cancer
9. Eat More Whole Grains
Try to get at least three servings of whole grain foods daily. A diet rich in whole grains may reduce the risk of colon and rectal cancers.
Here are a few easy ways to incorporate whole grains into your daily diet:
• Eat a bowl of oatmeal everyday
• Only eat whole-wheat breads and pastas
• Only eat brown rice
10. Limit Risky Behavior (Tobacco, Unprotected Sex, Needles [used by others])
Smoking or chewing tobacco significantly increases your cancer risk, so it’s obviously better to quit sooner rather than later.
Additionally, viruses (e.g. HPV, HIV, etc.) transmitted through unprotected sex, or from contaminated needles, increase your risk of getting certain cancers.
Lower your risk by limiting or avoiding these risky behaviors.
Get Screened
In closing, be sure to get screened. Although regular screening and self-examination may not prevent cancer, it can certainly increase your chances of early discovery. Early discovery is often helpful in treating certain cancers.
Your screening should include:
• Colon
• Mouth
• Rectum
• Skin
• Prostate – men
• Testes – men
• Cervix – women
• Breast – women
Thank you for reading and be sure to share this article with those you care about!
Resources: www.mayoclinic.com, www.health.msn.com
About the author: this guest post was written by Mr. Self Development. Please support Mr. Self Development by subscribing to his blog at mrselfdevelopment.com; Mr. Self Development is a motivational author that offers a practical guide to success and wealth.
Don’t Forget To Follow PickTheBrain on Twitter!
Related Articles:
4 Musts to Staying Committed To Your Diet
The Massive Benefits of a Healthy Diet and How To Make Yours Stick
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