Cancer is a complex disease that can affect anyone, but there are steps you can take to lower your risk of getting it. Research shows that up to 50% of all cancers can be prevented by making healthy lifestyle choices. Here are some tips and strategies to help you reduce your risk of developing cancer:
Maintain a Healthy Diet
Eating a healthy diet can reduce your risk of developing many types of cancer. Focus on eating a variety of fruits, vegetables, whole grains, and lean proteins. Limit your intake of processed and red meats, sugary drinks, and alcohol. Be sure to drink plenty of water and choose healthy fats, like those found in nuts, seeds, and olive oil.
Stay Active
Physical activity is important for cancer prevention. Aim for at least 30 minutes of moderate exercise most days of the week. Incorporate strength training exercises to build muscle and improve your overall fitness. Sedentary behavior, like sitting for long periods of time, increases your risk of developing cancer, so try to break up sitting time and move more throughout the day.
Don't Smoke
Smoking is a leading cause of cancer and other chronic diseases. If you smoke, it's never too late to quit. Your risk of developing cancer decreases over time after quitting, and you'll also reduce your risk of heart disease, stroke, and other health problems. If you don't smoke, don't start, and avoid exposure to secondhand smoke whenever possible.
Protect Yourself from the Sun
Skin cancer is the most common type of cancer in the United States. Protect yourself from the sun by seeking shade, wearing protective clothing, and applying sunscreen with an SPF of at least 30. Be sure to apply sunscreen generously and reapply every two hours or after swimming or sweating.
Get Screened Regularly
Screening can help detect some types of cancer early, when they're most treatable. Talk to your doctor about when and how often you should be screened for different types of cancer, based on your age, gender, and other risk factors. Common cancer screenings include mammograms, colonoscopies, and skin exams.
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