Health experts highlight that many cancer cases could be prevented through healthier lifestyle choices, emphasizing the significant impact of everyday habits on long-term cancer risk. Smoking remains the leading preventable cause of cancer globally, linked to not only lung cancer but also cancers of the mouth, throat, bladder, kidney, pancreas, and oesophagus. Even non-smokers are at risk of lung cancer due to passive smoking. The good news, experts say, is that quitting smoking can rapidly reduce cancer risk, with noticeable benefits appearing within a few years.
Obesity is identified as another major risk factor, associated with several types of cancer such as breast, colon, kidney, endometrial, and oesophageal cancers. The presence of excess body fat may lead to increased inflammation and hormonal changes that foster conditions conducive to tumor growth. To mitigate these risks, health professionals recommend engaging in regular physical activity, suggesting at least 150 minutes of moderate exercise weekly, like brisk walking or cycling. Such activities can help reduce inflammation, improve hormone balance, and enhance overall metabolic health.
Prolonged sitting is another concern, with doctors warning that spending extended periods seated each day might heighten the risk of colorectal and endometrial cancers, even for those who exercise regularly. Additionally, diet plays a crucial role in cancer prevention. Experts advise limiting the intake of processed meats, including sausages, bacon, and deli meats, which have been linked to a higher risk of colorectal cancer. Similarly, high consumption of red meat may elevate the risk of bowel cancer, while alcohol consumption, even in moderation, is associated with increased risks of breast, liver, and colorectal cancers.
Conversely, diets rich in fiber, vegetables, fruits, healthy fats, and whole foods are encouraged, as they may help lower cancer risk. Cruciferous vegetables like broccoli, kale, and cabbage contain compounds that might bolster the body’s natural defense mechanisms. Health professionals also point out lesser-known risk factors, such as excessive sun exposure, the use of tanning beds, poor sleep and disrupted sleep cycles, long-term night-shift work, and exposure to harmful environmental substances like radon gas.
Cancer prevention, according to health experts, does not necessitate drastic overnight changes. Instead, they advocate for small but consistent lifestyle improvements, such as quitting smoking, reducing processed foods and alcohol intake, maintaining physical activity, protecting the skin from too much sun exposure, and ensuring adequate sleep. These measures can significantly lower long-term cancer risk. Alongside lifestyle changes, regular health screenings and medical check-ups are deemed crucial for early detection and prevention.