Cancer today is the disease that is seen as the scourge of our modern society, and with good reason. Most of us have friends or family members who have suffered one of the many forms of cancer. However, although the scenario has been a bleak one for many years, progress has been made in various treatments, and we are seeing some encouraging results. For example, an increasing number of women are surviving breast cancer – the most common cancer in the UK. Cancer Research UK states that, ‘Breast cancer survival rates have been improving for 40 years. More women are surviving breast cancer than ever before.’
14 factors
Cancer Research UK lists 14 lifestyle and environmental factors that are considered significant causes of what are classed as ‘preventable cancers’.
The 14 cancer-causing lifestyle and environmental factors, in order of importance are: tobacco, being over-weight, low fruit and veg diet, alcohol, occupation, sunlight and sunbeds, infections, red meat, radiation, low fibre diet, inactivity, not breast feeding, salt, HRT.
Breast cancer, lung cancer and bowel cancer are just a few types of cancer that can be caused by the above. These top three cancers in the UK are particularly prevalent in people who are over-weight, smoke and/or have a low fruit-and-veg diet.
These facts, given by Cancer Research UK, demonstrate the benefits of adapting to a healthy lifestyle for the avoidance of preventable cancers, therefore increasing considerably our chances of living to old age.
If you know you are at risk from one or more of the factors listed above, you are in a good position to make some positive lifestyle changes that can reduce your risk.
Reducing risk through lifestyle choices
Be smoke free
Smoking is the single biggest cause of cancer in the world. It causes nearly one in five cancers and more than eight in 10 lung cancers in the UK. It also increases the risk of at least 13 other types of cancer.
Watch your weight
More than half of all adults in the UK are overweight or obese. Being overweight causes heart disease, diabetes and many different types of cancer. Weight gain is caused when more energy is taken in through food and drink than is used. Eating healthily and being active will help you keep a healthy weight. Taking control of your weight is not always easy, but it has many health benefits. When it comes to losing weight and keeping it off, long-term changes to your lifestyle are more likely to work than quick-fix solutions.
Eat healthily
Diet greatly affects the risk of developing cancer. Experts believe that nearly one in 10 UK cancers may be linked to an unhealthy diet. Eat your five-a-day – they are an excellent source of fibre, vitamins and minerals. Supplements cannot replace a healthy, balanced diet, and in some cases may do more harm than good. While it is unlikely that any single food or nutrient on its own will have a major impact on cancer risk, eating healthily can make a big difference. Eating lots of red and processed meat increases the risk of bowel cancer. Having smaller portions and eating these meats less often could help limit the risk. By eating more fibre you can reduce the risk of bowel cancer, so choose wholegrain varieties of bread, cereals, rice and pasta. Try cutting down on salt and salty foods to lower the risk of stomach cancer.
Read more about how a healthy diet could reduce your risk of getting cancer
Drink less alcohol
Drinking too much alcohol increases the risk of seven different types of cancer. All types of alcohol can increase the risk of cancer, including beer, spirits and wine. If you drink alcohol and smoke, the risk of developing cancer is even greater. There is limited risk if you drink within the guidelines, such as one standard drink a day for women (two to three units) or two standard drinks a day for men (three to four units). However, the risk increases the more you drink.
Be active
Keeping active could help prevent thousands of cancers in the UK every year. By being physically active, you can reduce the risk of bowel, breast and womb cancer. Being active doesn’t have to be expensive, and you don’t need to be an athlete. Activity can include everyday things like housework, gardening or walking, as well as sports or going to the gym. Aim for at least 30 minutes of moderate activity per day on five or more days a week. You can even split this up into shorter bursts of 10 minutes at a time.
Be Sun Smart
Too much ultraviolet (UV) radiation from the sun or sunbeds is the main cause of skin cancer, and it also ages your skin. Don’t let sunburn catch you out. Whether at home or abroad, protect your skin from sunburn. The summer sun is strongest around the middle of the day. Between 11am and 3pm: spend time in the shade cover up with a hat, t-shirt and sunglasses and use at least factor 15 sunscreen on exposed skin.
Some people are more likely than others to develop skin cancer and need to take extra care in strong sun. These people tend to have one or more of the following: fair skin that burns easily lots of moles or freckles, red or fair hair, light-coloured eyes, a personal or family history of skin cancer, a history of sunburn.
Sunbeds are not safer than tanning in the sun, and they still increase the risk of skin cancer. Some rays from sunbeds can be 10–15 times stronger than the midday sun.
Practise safe sex
Some sexually transmitted infections can increase the risk of cancer. Nearly all cases of cervical cancer are caused by a sexually transmitted infection called human papillomavirus (HPV). HPV infection is very common, but most women who have it do not develop cervical cancer. The hepatitis B virus is a common cause of cancer that starts in the liver. The virus can be spread through unprotected sex. Using a condom can reduce your chance of getting or spreading these viruses, so it is best to practise safe sex.
Source: Cancer Research UK
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