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This article has been written and reviewed for legal accuracy and clarity by Tort Defenders’ writers and staff and is as accurate as possible. This content should not be taken as legal advice from an attorney.
The world is facing a significant rise in cancer cases. According to the International Agency for Research on Cancer (IARC), an agency within the World Health Organization (WHO), cancer rates are expected to jump by 77% by 2050.
The dramatic prediction is due to a combination of factors. One major issue is a growing and aging population. Cancer risk increases naturally as people age, and the world population growth will lead to more cases even if the percentage of new cases per capita does not increase. However, exposure to environmental factors, like pollution and chemicals, also plays a role.
While you can’t completely eliminate environmental factors or your family genetics, which might predispose you to certain cancers, you can limit environmental risks.
Avoid Alcohol
Alcohol use increases the risk of some cancers. Alcohol in beer, wine, and hard liquors is linked to cancer in all parts of the digestive system, including the mouth, throat, colon, rectum, and stomach. Studies also suggest that heavy alcohol use increases the risk of stomach, pancreatic, and prostate cancer.
As you drink alcohol, your body produces acetaldehyde to break down the substance. High levels of acetaldehyde can damage your body on a cellular level, allowing cancer cells to grow.
While avoiding alcohol can reduce your cancer risk, your risk increases depending on the amount you drink. Light or moderate drinkers may have a higher cancer risk than someone who doesn’t drink, but a lower risk than heavy drinkers.
Avoid Smoking
Three of every 10 cancer deaths are due to cigarette smoking; lung cancer is the most serious problem most long-term smokers face.
However, the hazards of smoking go well beyond lung cancer, and smokers have a much higher chance of developing cancers in the mouth, throat, esophagus, bladder, and kidneys.
Cigarette smoke has hundreds of toxins. When breathed, these substances harm the DNA in cells all over the body. Damaged DNA can cause uncontrolled growth of the cells which leads to cancer.
There is no safe amount of smoking in terms of cancer risk. Even infrequent or “light” smoking increases your risk of acquiring cancer. The good news is that your risk of cancer begins to decrease after you stop smoking. Your risk for common smoking-related cancers decreases by half in five years and becomes negligible if you abstain for 20 years.
Eat a Healthy Diet
Diet can help lower cancer risk. You can increase your intake of fruits and vegetables that fight cancer and decrease products with known or suspected carcinogens.
Most nutrition experts suggest focusing on leafy greens, berries, root vegetables, and other plant-based foods that contain vitamins and antioxidants. Consider incorporating whole grains, beans, and nuts into your meals. High-fiber fiber foods can help regulate digestion and eliminate carcinogenic toxins from the body.
Also, limiting certain foods can be just as important. Processed meats like sausages and hot dogs, along with fried foods and sugary drinks, have all been linked to an increased risk of various cancers. Processed meats, in particular, often contain nitrates, which can transform into harmful compounds in the body.
You can enjoy these foods occasionally, but build your diet around cancer-fighting foods to reduce your risk of developing the illness.
Exercise Regularly
Regular exercise can be part of a cancer risk-reducing lifestyle. Exercise helps you manage your weight, which helps fight cancer in several ways. First, exercise can help your body balance its hormone production. If you become overweight, estrogen and insulin levels rise, creating conditions favored by cancer cells.
Exercise is also important for digestion. Regular activity helps food pass through the digestive tract faster, limiting intestinal, colon, and stomach exposure to hazardous chemicals.
Regular exercise, which the CDC defines as at least 150 minutes of moderate-intensity movement per week, also helps with general well-being. Overall physical health can boost your immune system, allowing it to fight off cancer-causing cells.
Watch Your Cholesterol Levels
Unhealthy cholesterol and cancer risk are a complex topic. High low-density lipoprotein (LDL) cholesterol might be linked to some cancers but the reasons aren’t fully understood. However, there is less controversy over the opinion that maintaining healthy cholesterol through diet and exercise is important for overall health (which can play a role in cancer prevention).
You can reduce cholesterol with a diet rich in fruits and vegetables and low in high-cholesterol foods and saturated fats. Maintaining a healthy weight can also help you control cholesterol levels.
If you are at risk for high cholesterol due to genetics or lifestyle choices, you can schedule regular cholesterol screenings with your doctor. Early detection can help you decide how to adjust your diet and use medication to control LDL cholesterol.
Get Vaccinated
Chronic infections with viruses like hepatitis B and human papillomavirus (HPV) can elevate your cancer risk. Hepatitis damages the liver, increasing the chance of liver cancer over time. HPV is linked to various cancers, most notably cervical cancer in women. Fortunately, safe and effective vaccines offer protection against both of these illnesses.
The hepatitis B vaccine is given to infants, children, and adults who haven’t been vaccinated. The HPV vaccine is for preteens and young adults, and it is most effective when given before potential exposure to the virus.
Protect Yourself From the Sun
The link between sunlight and cancer is complex but well-established. UV radiation from the sun damages skin cells’ DNA and causes cancer cell development, especially melanoma.
However, there are several variables to consider. Sun exposure intensity, duration, and skin type (lighter skin burns more quickly) enhance risk. At the same time, moderate sun exposure with proper protection can boost vitamin D, which is crucial for bone health and proper hormone production.
You can shield yourself from UV rays and minimize your cancer risk by seeking shade during peak sun hours, typically between 10 a.m. and 4 p.m. When shade isn’t available, cover up with protective clothing like long sleeves, pants, and wide-brimmed hats, or use sunscreen with an SPF rating of 30 or higher (reapplied every two hours).
By incorporating these practices, you can enjoy the outdoors while reducing your cancer risk.
Learn Your Individual Risk Factors
These general steps are useful for anyone who wants to limit their risk of cancer. However, you can take more personalized steps by assessing your biggest risk factors and focusing on screening or avoiding the types of cancers that these factors cause.
Here is a look at four areas to consider.
Family History
Family history is one of the most important factors that can influence your risk of developing cancer. If you have a close relative (parent, sibling, or child) who has been diagnosed with cancer, you should talk to doctors about your risk.
The type of cancer they had and the age at which they were diagnosed are also meaningful. If you have a strong family history of cancer, your doctor may recommend that you start cancer screening tests earlier than usual.
Age
The risk of developing cancer has a well-documented link to age. Cells accumulate more and more divisions throughout life, and with each division, there’s a chance for errors to occur in the copying of DNA. These mutations could lead to irregular cell growth, which could set the stage for cancer.
Most cancers are diagnosed in people 50 and above, but age alone isn’t the deciding factor in cancer risk. Other variables like lifestyle choices and genetic predispositions also play a role.
However, most doctors will suggest cancer screening for those 50 and over, especially if other factors increase risk.
Occupational Factors
Many cancers form due to repeated exposure to certain chemicals or environmental factors. Exposure to substances like asbestos or other cancer-causing substances often happens at work.
Even if you weren’t directly exposed to these carcinogens in mines or manufacturing facilities, you might have come into contact with them as a result of your work. For instance, water contamination at Camp Lejeune, linked to fuel tanks and chemical leaks, was linked to a variety of cancers.
These exposures are especially challenging because cancers often get detected years after exposure. Additionally, problems like poor air quality, even in office or retail settings, can lead to cancer.
Employees should be aware of their environment and raise concerns about air quality or chemicals with their employer.
Environmental Factors
Environmental factors like pollution, chemical exposure, and lifestyle choices significantly impact cancer development. By identifying and minimizing exposure to environmental hazards — which can include household chemicals like hair straightening products and even talcum powder — you can proactively protect yourself and reduce cancer risk.
Also, look at household products like dyes, cleaning products, and hair straighteners, all of which could bring an increased risk of cancer.
Also, you can advocate for eco-friendly regulations and embrace eco-friendly practices to contribute to broader efforts in reducing cancer-causing environmental conditions.
If you can manage risk factors and make good lifestyle choices, you can lower your chances of developing certain cancers. These steps can also improve your overall health and improve quality of life.