Even with advances in treatment, cancer remains a serious health problem and a dreaded diagnosis. National Institutes of Health (NIH) statistics show that about one million Americans and more than 10 million people worldwide are diagnosed with cancer annually.
However, there’s good news about this disease. According to the Centers for Disease Control (CDC) and National Institutes of Health (NIH), the vast majority of cancers are preventable.
That doesn’t mean if someone gets cancer it is their “fault.” In fact, five to ten percent of malignancies are attributed to inherited gene mutations. In other cases, no one knows the cause. But overall, the NIH says 90 to 95 percent of cancers have their roots in the environment and lifestyle – things most of us have some control over.
“The majority of cancer risk reduction can be achieved through changes in diet, exercise and weight and by avoiding tobacco exposure,” says Omer Kucuk, MD, professor in hematology and medical oncology at Winship Cancer Institute of Emory University. Overall, he adds, an astounding two/thirds of cancers are likely preventable.
February is Cancer Prevention month, the perfect time to learn how lifestyle changes can lower your cancer risk and maybe save your life.
Breast cancerKeep weight under control. Being overweight is linked with a higher risk of breast cancer after menopause.
Don’t be a couch potato. Research has repeatedly shown that moderate to vigorous physical lowers breast cancer risk.
Eat for health. Several studies have linked a diet rich in vegetables, fruit, poultry, fish, and low-fat dairy products to a lower risk of breast cancer.
Think before you drink. Alcohol increases the risk of breast cancer. This may be particularly important if you have other risk factors, such as a family history of the disease, you can’t control.
Consider your options. Other well-known risk factors include the use of menopausal hormone therapy and exposure of the breasts to radiation. Talk about the risks versus benefits with your doctor before using hormones and undergoing tests involving radiation.
Colorectal cancer Get rid of the spare tire. Being overweight or obese increases the risk of colorectal cancer in both men and women and having more fat stored around the middle has been specifically linked to colorectal cancer.
Skip processed and red meats. Eating processed and red meats ups the risk of developing colorectal cancer. Diets high in vegetables, fruits, and whole grains appear to lower the risk.
Up your fiber intake. Several large studies have found that daily fiber intake, especially from whole grains, lowers colorectal cancer risk.
Work up a sweat. Regular exercise lowers the rate of colorectal cancer – and vigorous activity appears to offer the most benefit.
Consider vitamin D. Several studies suggest vitamin D may protect against colorectal cancer.
Avoid excess alcohol. Drinking to excess especially ups the risk for colorectal cancers in men.
Endometrial (uterine) cancer Get in shape. Being overweight or obese greatly raises the odds developing endometrial cancer, probably because estrogen levels rise when a woman is overweight. Some studies have shown regular exercise lowers endometrial cancer risk. A diet rich in fruits and veggies and low in processed and red meats may lower risk, too.
Kidney cancer Don’t smoke and keep weight under control. Although the causes of kidney cancer aren’t clear, two well-known risk factors for the disease that can be changed are obesity and tobacco smoking. Studies suggest exercise may lower the incidence of the disease, too.
Lung cancer Don’t smoke. More than 85% of lung cancers result from tobacco smoking. Even if you’ve smoked for years, stopping now will begin to lower your risk dramatically.
Eat fruits and veggies daily. The risk of lung cancer is lower among both smokers and non-smokers who eat at least five servings of vegetables and fruits a day.
Avoid radon exposure. According to the US Environmental Protection Agency (EPA), exposure to radon in the home is responsible for an estimated 20,000 lung cancer deaths each year. Radon is an odorless, tasteless and invisible gas produced by the decay of naturally occurring uranium in soil and water and is found in homes and buildings of all kinds. Visit the EPA web site to learn about having your house tested and how radon can be eliminated: http://www.epa.gov/radon/
Mouth, throat, and esophagus cancers Say no to all forms of tobacco. Cigarettes, cigars chewing tobacco, and snuff -- especially in combination with alcohol -- increase the risk for cancers of the mouth, larynx, throat and esophagus.
Control your weight. Obesity raises the risk for cancer in the lower esophagus, most likely because it causes an increase in acid reflux.
Ovarian cancerThe causes of ovarian cancer remain elusive. Family history does play a role, but only about 10% of ovarian cancers are inherited. However, the American Cancer Society (ACS) says obesity and a diet high in saturated fats may increase the risk for ovarian cancer. Some preliminary studies have linked drinking green tea to a lowered risk of the disease.
 Pancreatic cancer Keep your blood sugar under control. Type 2 diabetes, and impaired glucose tolerance (sometimes called "pre-diabetes”) increase the risk for pancreatic cancer. Fortunately, these conditions can often be prevented or controlled with exercise and weight loss.
Avoid cigarette smoke. Pancreatic cancer is another malignancy linked to tobacco.
Go for nutrition. Several studies suggest a diet loaded with vegetables and fruits lowers pancreatic cancer risk.
Prostate cancerProstate cancer is related to age, family history, and male sex hormones. Exactly how diet and activity factors might affect risk is not clear, according to the ACS. However, there is evidence suggesting prostate cancer risk can be lessened by:
- Eating a diet rich in certain vegetables. Tomatoes, cruciferous vegetables such as cabbage and broccoli, beans, and other legumes) have been linked with a lower risk of prostate cancer.
- Being physically active.
- Staying at a healthy weight.
Stomach cancer While stomach cancer is fairly rare in the US, the rate of cancers in the first part of the stomach (the cardia) has increased in recent years. This may be due at least in part to increases in gastric reflux, which has been linked to obesity – so, once again, keeping weight under control is important.
Researchers have found that a high intake of fresh fruits and vegetables lowers the risk of stomach cancer. A high intake of salt and processed meat has been linked to a higher risk.
Skin cancer Skin cancer is the most common form of cancer in the U.S., but it’s also one of the most preventable forms of the disease if you limit exposure to ultraviolet (UV) radiation, which comes from the sun as well as sunlamps and tanning beds. The ACS’s “Slip! Slop! Slap! And Wrap” campaign promotes these skin cancer prevention strategies from excess sun exposure:
- Slip on a shirt.
- Slop on sunscreen.
- Slap on a hat.
- Wrap on sunglasses to protect your eyes and sensitive skin around them.
More ways to prevent cancerPap tests, mammograms, colonoscopies and other routine screenings find cancers early when they are most likely to be curable. But screenings can also prevent certain cancers from developing in the first place. For example, colonoscopies enable doctors to find and remove pre-cancerous polyps before they turn into malignancies. And a Pap test looks for pre-cancerous cell changes on the cervix that might become cervical cancer if they are not treated appropriately.
Infections caused by viruses are recognized as risk factors for several types of cancers. Human papillomavirus (HPV), a sexually transmitted disease, is the most common cause of cervical cancer and a vaccine is now available for young women for HPV prevention. Hepatitis B, a contagious liver disease, also raises the risk of liver cancer. The CDC recommends the hepatitis B vaccine to prevent the disease.
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