Don’t smoke.
If you smoke, quit. Seriously. According to the American Cancer Society, more than 80% of lung cancers are caused by smoking—and more than half of all cancer deaths in the US are caused by smoking. That’s pretty scary stuff—and if you don’t smoke, don’t start! But it’s not just lung cancer that smokers risk developing: a number of other types can also be related to tobacco use.
Again: if you already smoke, quit or cut back on your habit as soon as possible (and if you’re looking for support in doing so, check out SmokeFreeTXT). And if you’ve never smoked but still might be interested in trying it out…don’t! You’ll be better off spending your money on something else instead—like maybe some broccoli? Or maybe a monthly subscription to Netflix? The choice is yours!
Eat a healthy diet.
The Mediterranean diet has been shown to reduce the risk of cancer. A healthy diet is also important for preventing and treating cancer. The American Cancer Society recommends eating a lot of fruits and vegetables, whole grains, and beans every day. Eating plenty of fiber from these foods can help prevent colon cancer.
Fruits and vegetables contain vitamins, minerals, fiber, and other plant chemicals that may protect against some cancers by helping your body get rid of toxins or slowing the growth rate of any abnormal cells that may be present in your body (for example: broccoli).
If you’re interested in following a vegan diet — one that includes no animal products at all — talk with your doctor before making any major changes to your diet because there are certain nutrients found naturally only in animal-based foods (such as B12) that need to be replaced through supplements or fortified foods if you’re going to follow this type of eating plan.
Maintain a healthy weight and be physically active.
Maintaining a healthy weight and being physically active are two of the best things you can do to prevent cancer.
- Try different types of physical activity to find what works best for you. Some examples include walking, swimming, biking, dancing and doing yoga. You may need to try a few different activities before finding one that you enjoy doing regularly.
- The American Cancer Society recommends that adults get at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) every week or 75 minutes of vigorous-intensity aerobic activity (such as jogging) every week for continued health benefits. For even more benefits, get together with friends or family members and take up an activity such as hiking or skating together on weekends!
- Keep in mind that there are many ways to be active: you don’t have to participate in traditional sports like football or basketball—you can go hiking with friends instead!
Protect yourself from the sun.
- Wear sunscreen
- Wear protective clothing.
- Avoid tanning beds.
- Avoid peak hours, when the sun is strongest (10 a.m. to 2 p.m.).
- Avoid sunburns by staying in the shade, wearing a hat and sunglasses, and covering up with clothing that blocks UV rays (like long sleeves, pants, and wide-brimmed hats). If you do get too much exposure to the sun’s rays, apply aloe vera gel or after-sun lotion as soon as possible—but not right away if it’s hot out because it could make you feel worse!
If you don’t have access to sunscreen or other protective measures like these around town where you live or work then try getting vitamin D from other sources such as food instead so that your body doesn’t need as much protection from solar radiation exposure which can lead down this path towards many types of cancers including skin cancers like melanoma on top of all those other ones we mentioned earlier in this section about preventing cancer before they start growing inside our bodies – even before we know about them yet!
Get immunized.
Immunizations are one of the best ways you can protect yourself from cancer. The Centers for Disease Control and Prevention (CDC) recommends the following immunization schedule:
- Aged 11 or 12 years: Meningococcal conjugate vaccine
- Aged 13 through 18 years: MenACWY (meningococcal conjugate) vaccine, Tdap (tetanus toxoid, reduced diphtheria toxoid and acellular pertussis), HPV vaccine (if not previously given at age 11 or 12), and H1N1 influenza vaccine (if not previously given during flu season).
- At any age after 19 years old: Tdap booster dose every 10 years, Pneumococcal polysaccharide vaccine if at risk for exposure to pneumococci including people who smoke cigarettes and have functional or anatomic asplenia, persons with cochlear implants, people with sickle cell disease; Human papillomavirus vaccination is recommended by the CDC guidelines for both males and females ages 11–26 years old
Avoid risky behaviors.
It’s important to know what risky behaviors are so you can avoid them. Here are some examples:
- Smoking cigarettes and cigars, pipes, or hookah (a water pipe used for smoking that has a bowl filled with flavored tobacco)
- Drinking alcohol in excess
- Not getting enough sleep
You should also be aware of the risks associated with your work environment. If you work in a factory or warehouse where chemicals may be present, make sure all safety precautions are followed. If you’re pregnant or have children at home who could get into these chemicals, be extra cautious about their exposure to them as well. If you know someone who works at such a place and they aren’t taking proper precautions like wearing gloves when handling toxic materials and changing their clothes after working with hazardous chemicals, speak up! Encouraging healthy habits is one way we can help prevent cancer from developing within ourselves and our loved ones.
Get regular medical care.
If you’re concerned about your risk for cancer, or if you have a family history that makes it likely that you will develop cancer, then it’s important to get regular medical care. This includes getting regular checkups and cancer screenings. If the word “cancer” feels scary to you, don’t panic: there are some simple steps that can help reduce your risk of developing this disease.
The first step is to talk with your doctor about what kind of medical care would be best for you. For example, if he or she recommends routine mammograms (to check for breast cancer), make sure that this is something that works within your schedule so that you’re able to get them done quickly when needed. As another example, if they recommend colonoscopies every five years starting at age 50 (which can help detect colon and rectal cancers), make sure those dates aren’t falling too close together so as not to put undue stress on either yourself or the hospital staff! When making these kinds of decisions together with your physician(s), also consider whether there are specific tests/screenings which might require additional preparation such as diet changes/supplements or prescription medications such as aspirin-like drugs–these could affect how well tests work (or don’t).
Limit alcohol consumption.
Another important lifestyle change you can make to reduce your risk of cancer is limiting alcohol consumption. “Alcohol has been linked to cancer of the mouth, throat, and esophagus; liver disease; some breast cancers; and cancers of the colon and rectum,” according to the National Cancer Institute.
The recommended limit is no more than two drinks per day for men, one drink per day for women, according to Harvard Medical School’s The Health Letter (May 2018). If you do drink alcohol at all:
- Avoid drinking if pregnant or trying to become pregnant.
- Do so in moderation (no more than one drink a day).
Learn ways to manage stress and improve your emotional health.
- Learn ways to manage stress and improve your emotional health. If you feel like stress is taking a toll on you, consider these strategies:
- Exercise regularly. When it comes to managing the physical and emotional effects of stress, exercise is one of the best tools available. It can help reduce anxiety, depression and fatigue, as well as improve your overall sense of well-being.
- Practice mindfulness and meditation. Mindfulness techniques—like deep breathing exercises or yoga poses—can be helpful for reducing stress levels as well as calming down when you’re feeling anxious or overwhelmed by emotion. Some research suggests that meditative practices may even have long-term benefits for those who practice them regularly (12).
- Talk about your feelings with friends and family members if possible—or use social media if no one else is around for support at that moment in time! Having conversations about how you’re feeling allows others an opportunity to understand how they can help; however if talking isn’t an option right away due to privacy concerns then just remember that journaling can also be helpful as an outlet while waiting until later when someone else becomes available again!
If you are a woman, know how your breasts normally look and feel, and have any breast changes checked by a healthcare provider right away.
Know how your breasts normally look and feel. Check them monthly (more often if you have a family history of breast cancer). See your healthcare provider if you notice any changes, such as a lump, thickening or nipple discharge.
- Breast self-exam: To examine the breasts for lumps and bumps, start by looking at each breast from the side in a mirror. Then place both hands on the sides of one breast at a time, using both palms to gently squeeze it between them. Do this over all areas—underneath and around the nipple, underarms and armpits — paying special attention to any skin that may be puckered or dimpled.*
- Mammogram: A mammogram is an X-ray exam that uses low levels of radiation to take pictures of the breasts.* It is not a diagnostic test; it only helps detect tumors earlier so they can be treated sooner.
