Although the word “cancer” strikes fear in the hearts of many people, there is good news. Many cancers can be detected and treated early with appropriate screenings. Better yet, they can be prevented with healthier lifestyle choices.
- All cancers due to cigarettes or heavy use of alcohol could be completely prevented.
- About one third of all cancer deaths are related to overweight or obesity, lack of physical activity, and poor nutrition – and thus, could be prevented.
- Certain cancers are related to infectious agents such as hepatitis B virus (HBV), human papillomavirus (HPV), or human immunodeficiency virus (HIV), and could be prevented by behavioral changes, immunizations, and/or antibiotics.
Skin cancer could be prevented by protection from the sun’s rays and not using tanning beds.
Take charge of your health and reduce your risk of cancer with these positive lifestyle changes:
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Stop Smoking (or Never Start)
Quitting smoking is one of the most important ways you can reduce your risk of cancer. Smoking damages nearly every organ in the human body, is linked to at least 15 different cancers, and accounts for 30% of all cancer deaths and 87% of lung cancer deaths, with second-hand smoke causing 3,000 lung cancer deaths and 35,000 heart–disease-related deaths for non-smoking Americans.
Smoking cessation resource: www.quitnet.com
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Be Sun-Smart
Ultraviolet (UV) radiation from the sun, as well as tanning beds and sun lamps, increases your risk of skin cancer. Avoid the sun from 10 a.m. until 4 p.m. and seek full shade as much as possible. Wear sun-protective clothing, including sunglasses and a hat covering the face, neck, and ears. Use a water-resistant sunscreen with an SPF of 15 or higher and reapply often. Don’t use tanning beds or sun lamps. Check your skin regularly for any unusual changes. See a professional as needed.
Skin-care resource: www.skincancer.org
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Eat for Health
A healthy diet, combined with regular physical activity and optimal body weight, can reduce cancer risk by up to 25 percent. Aim for a variety of fruits, vegetables, legumes, and whole grains. Limit processed meats, red meats, and unhealthy fats. Choose low-salt foods and low-fat dairy items. Going meatless once a week (Meatless Monday) may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity, and also reduce your carbon footprint.
Nutrition and Meatless Monday Resources: www.mypyramid.gov, www.meatlessmonday.com
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Move Your Body
Being active is one of the best things you can do for yourself, so strive for at least 30 minutes of physical activity on most—preferably all—days of the week. If 30 continuous minutes is challenging, complete 10 minutes of activity 3 times a day.
Activity resources: www.cabrini.edu/DixonCenter, www.cdc.gov
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Avoid or Limit Alcohol
Drinking even small amounts of alcohol in any form (beer, wine, or liquor) raises your risk, so limit intake if you choose to drink. For those who drink alcohol and use tobacco, the combined effects greatly increase the risk of cancer.
Alcohol resources: www.cancer.org, e-CHUG
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Control Environmental Carcinogens
Environmental factors can include smoking and diet, but also include air pollution, radiation, chemicals, consumer products, medical treatments, and infectious agents. Limiting exposure with behavioral changes, immunizations, and other methods can help to reduce your risk.
Resources: www.cancer.gov, www.cancer.org
“This Week In Wellness” is sponsored by the Offices of Health Services, Counseling and Psychological Services, the Fitness Center, and Health and Wellness Education.