Cancer is a group of diseases that can affect different parts of the body. It occurs when abnormal cells grow out of control and damage healthy tissues. Some types of cancer can be prevented by making healthy choices in your everyday life. Here are some tips to help you lower your cancer risk and improve your overall well-being.
1. Avoid tobacco. Tobacco use is the most preventable cause of cancer. Smoking can cause cancer of the lung, mouth, throat, voice box, pancreas, bladder, cervix and kidney. Chewing tobacco can cause cancer of the mouth, throat and pancreas. Even being around secondhand smoke can increase your risk of lung cancer. If you use tobacco, quit as soon as possible. If you don't use tobacco, don't start.
2. Eat a healthy diet. Eating a variety of fruits, vegetables, whole grains, beans and nuts can provide your body with essential nutrients and antioxidants that may protect against cancer. Limit your intake of processed meats, refined sugars and fats from animal sources. Drink alcohol only in moderation, if at all. Alcohol can increase your risk of various types of cancer, such as breast, colon, lung, kidney and liver.
3. Maintain a healthy weight and be physically active. Being overweight or obese can increase your risk of some types of cancer, such as breast, prostate, lung, colon and kidney. Physical activity can help you control your weight and lower your risk of breast and colon cancer. Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week. Include strength training exercises at least twice a week.
4. Protect your skin. Exposure to ultraviolet (UV) rays from the sun or tanning beds can cause skin cancer, the most common type of cancer in Canada. To protect your skin, avoid sunburns, seek shade between 10 a.m. and 4 p.m., wear protective clothing and sunglasses, and use sunscreen with SPF 30 or higher.
5. Get tested for hepatitis C. Hepatitis C is a virus that can infect the liver and cause liver cancer. It can be spread through contact with blood or body fluids from an infected person. Many people with hepatitis C do not have any symptoms and may not know they have it. If you were born between 1945 and 1975, or have other risk factors for hepatitis C, talk to your doctor about getting tested.
6. Get screened for cancer. Screening tests can help detect some types of cancer early, when they are easier to treat. Depending on your age, sex and family history, you may benefit from screening tests for breast, cervical, colorectal or prostate cancer. Talk to your doctor about which tests are right for you and how often you should get them.
By following these tips, you can reduce your cancer risk and enjoy a healthier lifestyle. Remember that prevention is better than cure!
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