how to prevent cancer

Last month was Breast Cancer Awareness month (read my post about what you can do to prevent breast cancer). Screening for cancer is undoubtedly important, and early detection may make the difference between a good prognosis and a terminal one. However, I believe that messaging that only says “go get screened” leaves patients in the backseat of their own lives. Most cancers are preventable, and we should take ownership of our habits and lifestyle choices. The better you live, the more protected you’ll be. The following are a few powerful cancer prevention tips that will help you thrive, and arm you against future disease.

1. Eat a whole-food, plant-based diet. The American Institute for Cancer Research recommends a plant-based diet. Adopt one! This means centering your diet around fruits, veggies, whole grains, legumes, nuts, and seeds, and drastically limiting (or eliminating) meats, processed foods, and added sugars. Don’t know where to start? Read my post about how to start eating a whole-food, plant-based diet.

2. Exercise regularly. Any form of physical activity reduces cancer risk. In fact, the American Cancer Society and National Cancer Institute found that exercise is linked with a lower risk of 13 types of cancers! Aim to complete 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week. Walking for just 30 minutes, five days a week gets you to this goal. Avoid sedentary behaviors like remaining seated all day. If you have trouble establishing a new routine, check out my handy post on how to change your habits.

3. Maintain a normal weight. Body fat releases hormones like insulin and estrogen, which can encourage the growth of cancer. Calculate your Body Mass Index here and aim to be at the lower end of the healthy range. Though BMI calculations can be misleading for certain people (such as athletes with a great deal of muscle mass), it is a useful tool for estimating what your weight should be. A plant-based diet and regular exercise will assist you in achieving and maintaining a normal weight.

4. Don’t drink alcohol. According to the National Cancer Institute, there “is a strong scientific consensus that alcohol drinking can cause several types of cancer.” The American Institute for Cancer Research calls alcohol a “potent carcinogen.” If you want to avoid cancer, don’t drink.

5. Don’t smoke. It’s common knowledge that smoking causes lung cancer, which kills more men and women than any other type of cancer. In fact, 9 out of 10 lung cancers are caused by smoking, and evidence has demonstrated that smoking causes liver and colorectal cancer. Your action item is straightforward: don’t smoke, and avoid secondhand smoke.

As a medical assistant, I have seen firsthand how devastating cancer is. This past year, we lost one of our patients to breast cancer. She was a vibrant woman, full of life, and was determined to fight her disease, but tragically succumbed to it just months later. When I think of her, I resolve to do my part to fight this vicious disease. We must do what we can. Implement the five steps above to protect yourself: your life depends on it.

Any comments or questions? Leave them below.