Preventive measures that may help reduce cancer risk

Each year, more than one million Americans are diagnosed with cancer. While some risk factors, such as inherited genetic mutations, seem beyond our control, a series of relatively simple preventative measures and lifestyle changes can help reduce the risk. Here are some examples:

Get healthy amounts of Vitamin D

Vitamin D is essential for well-being, but it is difficult to get adequate amounts from diet alone, such as from mushrooms or white fish such as mackerel or cod. An effective and natural way to supplement your vitamin D intake is through exposure to sunlight. If you don’t live in an area with a lot of sun, consider vitamin D supplements, as excess levels of this nutrient can cause kidney stones, so regardless of your strategy, it’s important to talk to your doctor about your vitamin D levels. . Check them out as a regular part of your annual examination.

I exercise regularly

There is strong evidence to suggest that sedentary behavior increases the risks of heart disease, stroke, and cancer. Customize your exercise goals based on your physical needs and abilities, but know that general guidelines recommend moderate exercise at least three times a week. Even walking regularly can be good for your health, but be sure to talk to your doctor before making major changes to your exercise regimen.

Eat an anti-inflammatory, low-fat diet.

A diet that includes plenty of vegetables, fruits, and seasoned cumin can help reduce chronic inflammation. Cruciferous vegetables, such as broccoli and cauliflower, are full of natural ingredients that can help fight cancer. Also eat lean meats like chicken and fish for healthy protein sources rich in amino acids.

Get a lot of rest

Sleep disruption is often caused by stress, anxiety, or an inflammatory diet. Changing your diet can improve sleep. The natural circadian rhythms are healthy for the body, while inconsistent sleep patterns can cause other health problems, such as fatigue or difficulty concentrating.

Quit smoking

Quitting smoking is one of the most powerful ways to reduce cancer risks and negative health outcomes for active smokers. However, it is important to realize that smoking can, for many, be a method of self-treatment, to help focus, stay alert, or deal with stress or anxiety. Finding the root causes of stress and anxiety or healthy solutions to other concerns can help smokers more successfully complete their quit efforts and quit smoking for good.

stress reduction

Chronic stress has been linked to many health problems, including cancer, and worse treatment outcomes. Psychiatric medications are not the only solution to reducing stress. Evidence-based supportive therapies, such as breathing and relaxation techniques, can help lower your heart rate and promote feelings of calm, and mindfulness meditation can help you achieve emotional and physical relief.

Create an inspiring life

It is important to recognize the motivation behind recent lifestyle changes. Did you do it out of a fear of cancer, financial insecurity or social acceptance, or because you wanted to take care of your health? Knowing the answer can help you live an inspiring life. Seeing life’s activities as a meaningful blessing helps empower yourself to take important steps to not only reduce your risk of developing cancer, but to get more out of life.

Learn about your family history

If any of your relatives have been diagnosed with cancer, speak with their doctor and consider a genetic counseling to see if they are a candidate for further testing.

Get regular exams

Routine colonoscopy should begin at age 50, mammograms at age 40, and Pap tests to screen for cervical cancer after age 21 for women. Prevention efforts, such as screening tests, save lives.