Cancer is a powerful enemy we are facing in this era.

Did you know that the way we live our lives can impact our risk of getting cancer? It's true! While genetics play a big role, our daily choices can also make a difference.

While all cancers are not preventable, certain changes in our lifestyle can help in defending our body against these enemies.

Karepedia is here to discuss a few aspects that increase our chances of getting cancer and how to prevent those.

Lifestyle Choices and Cancer Development

Cancer is a multifactorial disease. Which means there are many factors leading to cancer. The list ranges from genetics to lifestyle choices.

Genetics play a determining part in a person’s chances of developing cancer. These factors are not entirely preventable. But there are some factors which are likely to reduce the risks and complicate through prevention.

Yes! The lifestyle changes. What lifestyle can really keep you away from cancer?

Avoiding particular diets, a healthy, physically active body, saying no to “tobacco and alcohol”, avoiding direct exposure and vaccination against possible carcinogenic pathogens all play their role.

In this blog we are discussing the importance of lifestyle habits, choices and preventive measures in reducing the risk of cancer.

What are Carcinogens?

Carcinogens are substances that may increase your chances of getting cancer. Experts identified more than 100 known carcinogens.

They may be either physical such as UV rays from sun, chemicals like asbestos, or biological-like infections caused by certain viruses.

When a carcinogen triggers your DNA, it alters the genetic structure of the DNA. The affected DNA causes mutations in certain genes.

Depending on the mutations the genes may multiply uncontrollably. These cause tumors or cancers.

Key Factors Affecting Cancer Risk

The lifestyle choices can make you lead a healthier life or can lead to serious complications.

1. Diet

Eating habits have a significant impact on a person's overall health.

• What do we eat?
• How much do we eat?
• When do we eat?

We should be mindful of these questions when discussing a healthy diet. Follow a healthy diet over all ages.

How diet affects cancer is not fully understood. However most of the carcinogens are ingested from food additives or cooking.

2. Physical Activity

Physical activity is important in one’s life. There is conclusive evidence that the increased physical activity helps in preventing certain cancers.

• The frequency and intensity of the physical activities can be varied. Jogging or going to the gym or other high intensity exercise are not - mandatory. Regular brisk walking or climbing stairs is necessary as long as there is a constant movement or physical activity.
• Yoga and meditation helps modulate the production and metabolism rates. Hence they are also recommended.
• Limiting sedentary behaviour is very important. Sitting or lying down for a longer period either for work or for entertainment is not recommended. Limiting screen based entertainment helps in reducing cancer risks.

3. Tobacco Use

Tobacco and alcohol are some of the common known carcinogens. Tobacco products include smokeless tobacco and secondhand products.

Tobacco is considered a human carcinogen containing at least 50 cancer causing substances. Tobacco smoking causes cancer in the lung, urinary bladder, renal pelvis, oral cavity, pharynx, larynx, oesophagus, lip, and pancreas in humans. It is found to be capable of increasing the risk of developing at least 14 types of cancer.

Research suggests that as compared with nonsmokers, male smokers are 23 times and female smokers 17 times more likely to develop lung cancer.

4. Alcohol Consumption

Alcohol is linked to cancer and more than 200 other diseases. The consumption of alcohol increases the chances of developing cancers.

The ethanol in alcoholic drinks breaks down to acetaldehyde, a known carcinogen. This compound damages DNA and stops our cells from repairing the damage.

5. Sun Exposure

As we know sun rays contain ultraviolet rays (UV rays) which are harmful to skin leading to cancer. Wearing fully covered protective clothing and using sunscreen can reduce the effects of UV rays on the skin.

6. Environmental Exposures

Environmental contamination is out of control. The air we breathe, the water we drink, and the food we eat are all centres of various chemicals and pollutants.

The burning of the fossils, dumping of wastes to water bodies, and adding preservatives and processing food leaves us with many complications including cancer.

Occupational exposure also falls under this category. If you are working in a lab, factories or other places having constant contact with chemicals increases your risk of developing cancer.

Environmental exposure also includes exposure to

• Radon
• Asbestos
• Formaldehyde

7. Weight Management

Generally being overweight or obese is largely the result of taking in too many calories. Carbonated drinks and fast food have high calories and are prevalent reasons for obesity and obesity.

Actionable Advice for Cancer-Resistant Living

Fighting cancer is a societal responsibility as well as an individual responsibility. It needs effort from both an individual level and at a societal level to decrease the risk of cancer.

Some ways to fight against cancers and carcinogens are:

1. Adopt a plant-based diet

• Include more vegetables, fruits, and whole grains in your diet. Antioxidants in the diet help protect cells from damage and prevent cancer.
• Include more vegetables that contain phytochemicals. Eg: Berries, tomatoes, walnuts etc.
• Make sure to purchase organic food, set up a kitchen garden or buy from the local farmers. The chemicals and pesticides are a major source of carcinogenic intakes in our body.
• Avoid off season fruits and vegetables. Food ripeners are chemicals that are harmful for your health.

2. Stay Active

• Staying physically active helps in keeping hormone levels normal.
• Exercise helps in increasing the blood flow in the body.
• Exercise help boost the immunity and helps in clearing toxins out of the body
• Moderate-intensity physical activity for at least 30 minutes, five or more days per week is recommended by CDC for effective prevention of cancer and a healthy body,

3. Quit Tobacco

• Quitting tobacco lowers the risk of cancer
• Try nicotine replacement therapy
• Avoid secondhand smoking

4. Limit Alcohol

• The risk of cancer increases with number of drinks
• Get help of a healthcare professional to quit drinking

5. Protect your Skin

• Cover up with long sleeves, long pants, hat and sunglasses
• Sunscreen with SPF 15 or higher helps in preventing UV rays from harming the skin.
• Sunlight from 10 a.m. to 4 p.m has the most impact on skin. Try to avoid being in the sun during those hours.
• Avoid indoor tanning. Using a tanning bed, booth, sunbed, or sun lamp to darken the skin with high UV rays can increase risk of cancer.

6. Reduce Exposure to Toxins

• Be aware of the environment and try to minimise the exposure to toxins.
• Try to avoid going near burning plastics
• Avoid exposure to contaminated needles and health care settings

7. Avoid Drinking Carbonated and Sugary Beverages

The preservatives and chemicals in these drinks when ingested become carcinogens Sugary drinks cause obesity. Obesity increase risk of 13 types of cancer

8. Get Vaccinated Against Viruses That Are Considered Carcinogens

Lifestyle choices play a significant role in determining cancer risk. Making small changes in life can help us make a greater impact about risks associated with cancer.

Diet, physical activity, alcohol and tobacco consumption, and exposure are all lifestyle choices regarding cancer consequences.

Let us plan for our better and healthier future. Consult a healthcare professional for personalised advice, especially if you have a familiar history of cancer