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These 8 things may help prevent 30% to 40% of all cancer

Posted by Daniel Patrick on

It has been estimated that 30 to 40% of all cancers can be prevented by lifestyle and dietary measures alone. 

1. Don't use tobacco

According to Mayo Clinic, you put yourself on a collision course with cancer when you use tobacco of any type. Even second-hand smoke will increase your risk of cancer. Tobacco is associated with lung, mouth, throat, larynx, pancreas, bladder, cervix, and kidney cancer.


2. Live to be physically active

Physical activity helps control weight which also lowers cancer risk. Physical activity on its own may lower risk of breast cancer and colon cancer. Health benefits are conveyed for any amount of physical activity but the goal is to reach 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous activity.

This list compiled by Harvard gives examples of moderate activities like mowing the lawn and vigorous activities like tennis or shoveling. 


3. Everybody wear sunscreen

Skin cancer is not only the most common form of cancer but also the most preventable. It is generally recommended that people get 10-30 minutes of midday sun several times a week - or a bit longer if an individual has darker skin pigmentation. 

4. Eat your way to a cancer free life

AVOID SUGAR & EMPTY CALORIES

Avoid nutrient sparse and sugar concentrated foods. Reduce processed and red meats. Increase fiber intake.

MORE OMEGA-3, LESS OMEGA-6

Eat more anti-inflammatory Omega-3's to bring into balance an over abundance of Omega-6's. Omega-6's cause inflammation found in vegetable oils, nuts and seeds. Inflammation is an important part of the immune system but gone unchecked wreaks damage over time. Current research shows that bringing your Omega-3's and Omega-6's into a balanced ratio may be as, or more, important as Omega-3 intake alone. Research shows that humans once had a 1 to 1 ratio of Omega-6 to Omega-3 which has climbed to 16 to 1 in the modern Western diet.

FRUITS AND VEGGIES

Modern nutrition says that a diet rich in fruits and vegetables protects you from cancer and numerous other diseases. For most cancers the 25% of the population that eat the least amount of vegetables are twice as likely to develop cancer as those 25% who eat the most fruits and vegetables. Even in the case of lung cancer, increasing fruit intake accounted for 20-33% reduction in lung cancer.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, cabbage, and Brussels sprouts contain cancer fighting nutrients like sulforophane. According to one study the 25% of the population that eats the most cruciferous vegetables of 50% less likely to have breast cancer as those who eat the least amount of cruciferous vegetables. Another study showed a 33% lower risk of non-hodgkins lymphoma. Add to the list prostate cancer and lung cancer.

SELENIUM

We don't need very much of this mineral, but it has important protective roles in the body and can decrease the rate of tumor growth. Selenium is important to reducing prostaglandins that cause inflammation, producing glutathione, producing natural killer cells, responding to infection, detoxification, and enhancing male fertility. Selenium can be found in whole grains, nutritional yeast, brewers yeast, and sunflower seeds.

GO GREEN

Green plants contain chlorophyll that help the body remove remove carcinogens from hydrocarbons, grilled foods, and mold in food.

VITAMINS & NUTRIENTS

Ensure optimal dietary intake of Vitamin B-12, Folic Acid, Vitamin D, α- and β-carotene, lycopene, vitamin C, vitamin E, other antioxidants, probiotics, and digestive enzymes. 

5. Limit Alcohol Consumption

Alcohol in any form is a potent carcinogen linked to six different cancers. Those who choose to drink should limit consumption to 1 drink for women or 2 drinks for men.

6. Avoid Industrial & Environmental Toxins

Harvard suggests avoiding asbestos  fibers, benzene, aromatic amines, and polychlorinated biphenyls.

7. Limit Radiation Exposure

X-rays and gamma rays are to be avoided. Common points of exposure include natural background radiation, medical x-rays and CT scans, and medical treatments using highly concentrated radiation 1000's of times stronger than diagnostic x-rays. Other radiotion sources are foods, work places, and areas around nuclear testing and accidents.

8. Avoid Risky Business

Safe sex and limiting sexual partners can reduce the risk of contracting sexually transmitted diseases like HPV and HIV which increase cancer risk.

Seek help if drugs are interfering with your life and affecting those around you. If you do use drugs, reduce risk by not share needles with IV drug users. Sharing needles increases risk of contracting Hep B, Hep C, and HIV consequently increasing cancer risk.

 

REFERENCES:

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/cancer-prevention/art-20044816

https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/

https://www.health.harvard.edu/newsletter_article/The-10-commandments-of-cancer-prevention

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC526387/

https://www.sciencedirect.com/science/article/abs/pii/S0753332206002435

https://www.cancer.org/cancer/cancer-causes/radiation-exposure/x-rays-gamma-rays.html

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