Cancer is a devastating disease that affects millions of people worldwide. While some risk factors are out of our control, there are many lifestyle choices we can make to significantly lower our chances of developing cancer. In Kenya, several cases of cancer have been on the increase, which has led to the loss of many lives in the country. Therefore, there is a need to provide tips on how to avoid this deadly disease that has caused distress in the lives of many Kenyans. This will help people gain more knowledge on the best ways to avoid the disease.
- Don’t Use Tobacco
Tobacco use is the leading preventable cause of cancer, responsible for 30% of all cancer-related deaths. Smoking cigarettes, using e-cigarettes, and chewing tobacco all dramatically increase your risk of developing lung, mouth, esophageal, pancreatic, bladder, kidney, and cervical cancers. The best thing you can do is to quit tobacco products entirely. If you smoke, talk to your doctor about effective cessation methods.
- Maintain a Healthy Weight and Exercise Regularly
Excess body weight and physical inactivity are major risk factors for several types of cancer, including breast, prostate, lung, colon, and kidney cancer. Aim to maintain a healthy body mass index (BMI) through a balanced diet and regular exercise. The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for cancer prevention.
- Be Mindful of Your Diet
What you eat can have a significant impact on your cancer risk. Limit your consumption of red and processed meats, which have been linked to an increased risk of colorectal cancer. Instead, focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. These foods are packed with antioxidants and other nutrients that can help protect against cancer. Additionally, limit your alcohol intake, as alcohol consumption is associated with several types of cancer.
- Protect Yourself from the Sun
Skin cancer is the most common type of cancer in the United States, and exposure to ultraviolet (UV) radiation from the sun is the primary cause. Wear protective clothing, seek shade during peak sun hours (10 AM to 4 PM), and apply a broad-spectrum sunscreen with an SPF of 30 or higher whenever you’re outdoors. Avoid tanning beds, as they also emit harmful UV rays.
- Get Vaccinated
Certain viral infections, such as human papillomavirus (HPV) and hepatitis B, can increase your risk of developing specific types of cancer. Fortunately, vaccines are available to protect against these infections. The HPV vaccine is recommended for all individuals aged 26 and younger, as it can prevent up to 90% of HPV-related cancers. The hepatitis B vaccine is also available for all age groups to prevent liver cancer caused by the hepatitis B virus.
- Get Screened Regularly
Early detection is key to successful cancer treatment. Routine screenings, such as mammograms, colonoscopies, and Pap smears, can help identify cancer in its early stages when it is most treatable. Talk to your healthcare provider about the appropriate screening schedule based on your age, family history, and risk factors.
- Know Your Family History
Certain genetic factors can increase your risk of developing certain types of cancer. If you have a close relative (parent, sibling, or child) who has been diagnosed with cancer, it’s important to share this information with your healthcare provider. They can help you determine if you may benefit from more frequent screenings or genetic testing to assess your cancer risk.
By incorporating these seven tips into your daily life, you can significantly reduce your risk of developing cancer and maintain a healthy, cancer-free lifestyle. Remember, while some risk factors are out of our control, making informed choices about our health can go a long way in preventing this devastating disease.
