Embracing a Healthier Lifestyle to Reduce Cancer Risk
The choices we make every day can significantly influence our health—especially when it comes to lowering our risk of cancer. Adopting a resilient lifestyle defined by nutritious eating, regular exercise, and preventive care can make all the difference. Dr. Mohammed Salhab, a leading hematologist and oncologist at AdventHealth, offers essential insights that empower us to take proactive steps for our health.
The Power of Diet and Hydration
While it’s crucial to understand that no single food can prevent cancer, a well-rounded diet plays an instrumental role in reducing the risk. Fill your plate with colors! A varying array of fruits, vegetables, whole grains, and legumes can reduce your cancer risk significantly.
Stay Hydrated
Staying properly hydrated also supports your overall health. Though there’s no absolute guideline, recommendations suggest that men should consume about 13 cups (2.6 liters) of fluids and women 9 cups (1.8 liters) daily. The American Cancer Society even proposes a minimum of 8 cups a day for optimal hydration.
Embrace Probiotics
A fascinating area of recent research indicates that regular yogurt consumption and calcium-rich foods may be linked to a lower risk of colorectal cancer. Maintaining a healthy gut microbiome filled with beneficial bacteria could aid in cancer prevention, though more studies are needed to understand these relationships fully.
Common Cancer Risk Factors
Understanding the known risk factors is the first step in prevention:
- Tobacco Use: Smoking is the leading cause of lung cancer and also heightens the risk for cancers of the mouth, throat, and more.
- Obesity: Being overweight or obese correlates with an increased likelihood of various cancers, including those affecting the esophagus and liver.
- Alcohol Consumption: Excessive drinking raises the risk for cancers of the mouth, throat, liver, and breast.
- Sun Exposure: UV radiation can lead to skin cancers, including melanoma, especially when skin isn’t adequately protected.
- Physical Inactivity: A sedentary lifestyle is linked to an elevated risk of colorectal cancer.
- Dietary Choices: A diet high in processed meats and low in fruits can increase cancer risk.
- Infections: Certain infections like HPV and Hepatitis B are tied to higher cancer susceptibility.
- Family History: Some cancers have a hereditary component, making family history an essential factor to discuss with your healthcare provider.
Less Common Risk Factors You Should Know
While some risk factors are well-known, others may surprise you:
- Occupational Exposures: Chemicals and asbestos in the workplace can increase lung cancer risk.
- Air Pollution: Air quality is crucial; studies suggest a link between increased exposure and lung cancer.
- Medications: Certain drugs may heighten cancer risk, while others can have protective benefits.
- Chronic Stress: Although research on stress and cancer is still evolving, chronic stress may influence cancer development.
- Age: The risk of developing cancer naturally increases with age.
The Importance of Regular Checkups with Your PCP
Regular visits to your Primary Care Physician (PCP) are vital for early detection and prevention of potential health issues. The United States Preventive Services Task Force (USPSTF) recommends screenings every three years for adults under 50 and annual checkups for those over 50.
Why Seeing Your PCP Matters
- Regular visits enable earlier identification of health concerns, which can improve cancer treatment outcomes.
- Your PCP can assess individual risk factors and propose targeted screening and preventive strategies.
- They provide guidance on maintaining a healthy lifestyle, including smoking cessation and dietary recommendations.
- Coordinated care is essential—PCPs play a key role in ensuring continuity and support throughout your health journey.
Rising Cancer Rates in Younger Adults
Alarmingly, certain cancers—especially digestive cancers like colorectal and gastric cancer—are reportedly increasing among younger adults. Proactivity is crucial; early reporting of unusual symptoms and timely engagement with screening programs can save lives.
General Advice for Lowering Cancer Risk in Your 20s and 30s
Here are actionable tips you can implement today:
- Maintain a healthy weight through balanced nutrition and regular exercise.
- Nourish your body with a diet rich in fruits, vegetables, whole grains, and lean proteins.
- Stay active, aiming for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week.
- Quit smoking or avoid tobacco products completely.
- If you drink, do so in moderation to reduce cancer risks associated with alcohol.
- Protect your skin by using sunscreen and seeking shade during peak sun hours.
- Stay informed about cancer screenings and consult your doctor regarding appropriate timing and tests.
- Understand your family history of cancer and communicate this with your doctor.
- Manage stress effectively—consider mindfulness techniques or physical activities.
- Be aware of environmental risks, including harmful chemicals and pollutants.
Remember, your journey toward health begins with awareness and action.
If you or a loved one needs expert cancer care, Dr. Salhab is accepting new patients. Take the first step toward a healthier future by scheduling an appointment today: Mohammed Salhab, MD | Hematology and Oncology | Denver, CO | AdventHealth.
