10 Everyday Habits That Can Help Prevent Cancer, According to Experts

 

Following the significant interest generated by our previous post on the groundbreaking cancer cure discovery by Russian scientists, we now turn our focus to cancer prevention. Cancer is a leading global health concern, responsible for nearly 10 million deaths in 2020, accounting for one in six deaths worldwide, according to the World Health Organization (WHO). Research from the American Cancer Society (ACS) indicates that 30–50% of all cancer cases are preventable through lifestyle modifications. While genetics play a role, studies show that modifiable risk factors, such as diet, physical activity, and environmental exposures, significantly influence cancer prevention. Imbibing and implementing healthy daily habits can substantially reduce the likelihood of developing cancer and enhance overall well-being. 

Cancer Prevalence by Region and Dietary Influence

Cancer rates vary significantly across different regions, largely influenced by diet and lifestyle factors. Below is an overview of global cancer prevalence and how dietary habits contribute to these rates:

 North America & Europe

These regions have some of the highest rates of colorectal and breast cancer. A study by the American Institute for Cancer Research (AICR) found that diets high in processed meats and low in fiber increase colorectal cancer risk by 30-50%. [JAMA Network] dietary influence connected to high consumption of processed foods, red meat, and dairy, coupled with low fiber intake contributes to increased risks.

 Asia

This region is characterized by a high prevalence of stomach and liver cancer. These cancers are more common in East Asia, particularly in Japan, China, and Korea. The World Cancer Research Fund (WCRF) reports that excessive salt intake is a primary driver of stomach cancer in Japan, with an incidence rate nearly three times higher than in Western countries [World Cancer Research Fund]. High intake of salted, pickled, and smoked foods contributes to stomach cancer, while high alcohol consumption increases liver cancer risks.

 Africa

This region is observed to have a high prevalence of liver and cervical cancer: Liver cancer, is often linked to hepatitis infections, and cervical cancer is the leading cancer type in Africa. Research by the African Cancer Registry Network (ACRN) indicates that aflatoxin exposure increases liver cancer risk by 60-80%. [World Cancer Research Fund]. This is not unconnected with dietary influence; limited access to fresh produce, high aflatoxin contamination in staple foods (e.g., maize and peanuts), and low fiber intake contribute to cancer risks.

 Latin America

Stomach and esophageal cancer are among the most common cancers in the region. Studies published in the Journal of Cancer Epidemiology confirm that excessive red meat consumption increases esophageal cancer risk by up to 35%. [World Cancer Research Fund]This is connected to the high consumption of grilled meats and alcohol, along with a lower intake of vegetables and fiber, which contributes to these cancer risks.

Understanding these regional dietary influences on cancer prevalence underscores the importance of adopting healthier eating habits tailored to individual risk factors. The following are ten expert-recommended habits that can help lower your risk. 

#1. Eat a Balanced, Nutrient-Rich Diet

Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients and antioxidants that protect cells from damage. Limiting processed foods and red meat is also advisable, as high consumption has been linked to an increased risk of colorectal and other cancers.[Mayo Clinic]

#2. Maintain a Healthy Weight

Excess body fat is associated with various cancers, including breast, colon, and pancreatic cancer. Achieving and maintaining a healthy weight through a balanced diet and regular exercise can reduce inflammation and hormone imbalances that contribute to cancer growth.  [UC Davis Health]

#3. Exercise Regularly

Engaging in regular physical activity helps regulate hormones and boosts the immune system, lowering the risk of cancers such as breast, colon, and endometrial cancers.  [Mayo Clinic]   Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity weekly (e.g., brisk walking) or 75 minutes of vigorous activity (e.g., running) weekly, as recommended by the World Health Organization (WHO).

#4. Avoid Smoking and Tobacco Products

Tobacco use is a leading cause of lung cancer and several other cancers. Quitting smoking and avoiding secondhand smoke exposure are among the most effective steps to reduce cancer risk.[Siteman Cancer Center]. This is also corroborated by the Centers for Disease Control and Prevention (CDC) states that smoking is responsible for 90% of lung cancer deaths. Even secondhand smoke exposure increases the risk. If you smoke, quitting immediately is one of the best steps you can take for your health.

#5. Limit Alcohol Consumption

Excessive alcohol intake is linked to cancers such as liver, breast, and colorectal cancer. Limiting alcohol consumption or abstaining altogether can reduce these risks.[Wall Street Journal]

#6. Protect Yourself from the Sun

Skin cancer, including melanoma, is largely preventable with proper sun protection. Applying broad-spectrum sunscreen, wearing protective clothing, and avoiding tanning beds can significantly reduce skin cancer risk. [Siteman Cancer Center]

#7. Get Regular Screenings and Check-ups

Early detection is key to preventing and treating cancer. Follow medical guidelines for screenings:

(a) Mammograms (for breast cancer) starting at age 40-50, as recommended by the American College of Radiology (ACR).

(b) Pap smears and HPV tests (for cervical cancer) every 3-5 years, per the American Cancer Society (ACS).

(c) Colonoscopies (for colon cancer) starting at age 45-50, as per the U.S. Preventive Services Task Force (USPSTF).

(d) Prostate exams (for men over 50 or earlier if at high risk), as advised by the National Comprehensive Cancer Network (NCCN).

#8. Reduce Exposure to Environmental Toxins

Everyday pollutants and chemicals can increase cancer risk. The Environmental Protection Agency (EPA) suggests:

(a) Using natural, non-toxic cleaning products.

(b) Avoiding plastics with BPA, which have been linked to hormonal cancers.

(c) Ventilating rooms to reduce indoor air pollution.

(d) Filtering drinking water if necessary, based on contamination reports.

#9. Manage Stress and Get Enough Sleep

Chronic stress weakens the immune system and increases inflammation, which can contribute to cancer. Research from the National Institutes of Health (NIH) links chronic stress to tumor progression.

(a) Practicing meditation, deep breathing, or yoga, as recommended by the American Psychological Association (APA).

(b) Engaging in activities that bring joy and relaxation.

(c) Getting 7-9 hours of quality sleep each night, as per National Sleep Foundation (NSF) guidelines.

#10. Get Vaccinated Against Cancer-Related Viruses

Certain viruses increase cancer risk, but vaccinations can help prevent infections.

(a) The HPV vaccine, recommended by the Centers for Disease Control and Prevention (CDC), reduces cervical, throat, and other cancers caused by human papillomavirus.

(b) Hepatitis B vaccine lowers the risk of liver cancer caused by chronic hepatitis infections, per the World Health Organization (WHO).

Finally, cancer prevention is a lifelong commitment to healthy choices. By incorporating these habits into your daily routine, you can significantly reduce your risk of developing cancer and promote overall well-being. Small changes today can lead to a healthier future.

Would you like a printable checklist of these habits? Let us know in the comments!

****** Compiled by NextGen Spectrum  Health and Wellness Team