It's generally best to avoid any and all tobacco products. Cigarettes, chewing tobacco, and snuff are all known to cause cancer in one form or another.
According to the National Cancer Institute, there are 28 different cancer-causing chemicals in smokeless tobacco. These chemicals are known to cause oral, esophageal, and pancreatic cancer. Set that tobacco on fire, and you're inhaling even more carcinogens. If you're a smoker and are ready to quit, there are dozens of organizations across the country that are ready to help.
#2 Protect Yourself from the Sun
If you're going outside, wear some sunscreen. Throw on a hat and some clothes while you're at it!
The melanoma research foundation says that 65% of skin cancers are caused by exposure to ultraviolet radiation. These UV rays aren't just out there when the sun is blazing and the temperature is high; overcast skies often diffuse sunlight, including UV rays, and can cause them to hit you from more angles at once. It's also good to check your skin for abnormalities often, as it's usually the patient who finds melanoma before the doctor does.
#3 Marinate Your Meat
When cooking your grilling or frying meat, it's a good idea to marinate it first. That's because un-marinated meats that are cooked at high temperatures tend to form compounds called heterocyclic amines (HCLs), which are thought to be carcinogenic.
Scientists at the Food Science Institute and Kansas State University conducted an experiment where they marinated several steaks with different marinades, and cooked some without marinating. Those steaks that had been marinated before cooking showed up to 88% less HCLs than those that hadn't.
#4 Take Vitamin D and Calcium Supplements
A 2003 study at Dartmouth Medical School showed that combining vitamin D and calcium supplements reduced the chances of colon and rectal cancers.
The combination works by preventing the development of polyps, which can grow into colon and rectal cancers. In another study, patients who took 1450 mg of calcium and 1100 IU of vitamin D had a 77% lower overall cancer rate than those taking placebo. So it seems that this combination may be good for more than just colon cancer.
#5 Drink Your Coffee
Here's an easy rule for many of us to follow: a recent study by the American Cancer Society shows a link between coffee consumption and a lowered risk of death from mouth and throat cancers.
The study revealed a 49% lower risk of cancer death from oral and pharyngeal cancer for those who drank four or more cups of coffee each day. This result wasn't found in those who drank tea or decaffeinated coffee. Still, most at risk for these types of cancer are those who regularly consume alcohol and tobacco.
#6 Drink Plenty of Water
Drinking around 8 or more cups of clean water per day will not only keep you hydrated; it dilutes the toxins in your urine and flushes them out, helping to prevent bladder cancer.
It's important to filter your water if you're going to be drinking out of the tap. Tap water often contains traces of toxins such as arsenic and chlorine, which are carcinogenic according to the National Center for Biotechnology Information. Bottled water usually isn't much better: many bottled water brands are simply tap water that's shipped across the country in plastic containers, which can leach even more chemicals into the water.
#7 Avoid Herbicides
Some herbicides are linked to a variety of cancers, so it's a pretty good idea to avoid them. If you have some unwanted weeds in your garden, you may just want to put on those gloves and do the dirty work.
If you do need to use herbicides in your garden, it's recommended that you use a respirator. They should also never be sprayed on or near an area where food is being grown.
#8 Avoid Alcohol
The US Department of Health and Human Services categorizes the consumption of alcohol as a carcinogen. The more alcohol you consume, the higher your risk of developing colon, rectal, oral, stomach, esophagus, voice box, throat, breast and liver cancers. In 2009, roughly 3.5% of cancer deaths were linked to alcohol.
When your body metabolizes alcohol, it turns it into a toxic chemical called acetaldehyde (which is also partially responsible for hangovers). If you're going to drink, it's best to limit your consumption to 1 drink per day for women and 2 drinks per day for men. This discrepancy is due to the fact that men tend to metabolize alcohol more quickly than women.
#9 Avoid Air Pollution
While not exactly an option for everyone, living in an area that's less polluted can have profound positive effects on one's health. Two new studies out of the UK show that high levels of traffic exhaust and industrial pollution are linked to higher probability of lung cancer as well as heart failure.
The Danish Cancer Society Research Center states that even low levels of air pollution can cause lung cancer in people who've been exposed over a long period of time. For those living in large cities, there appear to be few options other than staying indoors with the windows closed.
#10 Eat More Nuts
A study in Spain has shown that low-fat diets that are higher in the consumption of nuts were connected to a 40% decrease in the chances of developing terminal cancer. Walnuts, in fact, are believed to decrease cancer risk by as much as 45%.
Scientists still aren't sure as to how nuts are able to protect against cancer, nor do they understand why walnuts appear to be more protective than other nuts. Other studies show that selenium, which is found in high concentrations in Brazil nuts, helps to destroy cancer cells and repair DNA. Organic chemistry aside, it still looks like eating more of these tasty snacks can pretty good for your health.
#11 Keep a Regular Sleep Schedule
Women who have trouble sleeping have long been known to be at higher risk of developing breast cancer. And, more recently, studies have shown that irregular sleep patterns are linked with increased chances of prostate cancer in men.
A study conducted at the University of Iceland in Reykjavik showed that over five years' time, men who had trouble sleeping were around twice as likely to be stricken with prostate cancer. Men who showed signs of "very severe" sleep problems were more than three times as likely to be stricken with advanced prostate cancer.
#12 Exercise Regularly
The National Cancer Institute claims that regular physical activity can greatly reduce the risk of several forms of cancer. In addition, studies show that survivors of breast and colon cancer are less likely to experience a recurrence of the disease if they continue to exercise during and after treatment.
The Centers for Disease Control recommends adults engage in at least 30 minutes of moderate exercise, five days a week. People can also participate in 20 minutes of high-intensity activity 3 days a week for similar health benefits. Going beyond those goals, of course, can't hurt either.
#13 Eat Organic
According to a 2010 report from the President's Cancer Panel, eating foods that have been grown without pesticides, fertilizers, or hormones can reduce the risk of cancer.They also caution against drinking water from bottles that contain BPA, and heating plastic food containers.
Studies show that about half of all synthetic pesticides are carcinogenic, and these chemicals leave a residue on food that can then be ingested. Foods that have been grown organically, however, may still harbor some residue, so it's important to wash all of your fruits and vegetables before preparing them.
According to a 2010 report from the President's Cancer Panel, eating foods that have been grown without pesticides, fertilizers, or hormones can reduce the risk of cancer.They also caution against drinking water from bottles that contain BPA, and heating plastic food containers.
Studies show that about half of all synthetic pesticides are carcinogenic, and these chemicals leave a residue on food that can then be ingested. Foods that have been grown organically, however, may still harbor some residue, so it's important to wash all of your fruits and vegetables before preparing them.
#14 Eat More Fruits and Veggies
Studies have consistently shown that eating fruits and vegetables on a regular basis can help protect against many types of cancer. As it turns out, different fruits and vegetables can have protective effects on different sorts of cancer.
Tomatoes, for example, have been shown to reduce the risk of prostate cancer in men, according to Harvard School of Public Health. They also state that fruits can protect against mouth, throat, stomach and esophageal cancers, and possibly even against lung cancer.
#15 Reducing the Risk of Cancer
There's no surefire way to prevent cancer; and if you're concerned about your own cancer risks, it's important to talk to your doctor. Still, there are plenty of steps you can take to lower your risks of having a battle with Big C. Here are a few of them...
There's no surefire way to prevent cancer; and if you're concerned about your own cancer risks, it's important to talk to your doctor. Still, there are plenty of steps you can take to lower your risks of having a battle with Big C. Here are a few of them...
