By Dr. Deepti Seshadri — Colorectal Surgeon Signature Healthcare
Each year, millions of Americans are diagnosed with cancer, and although research and medical advancements continue to improve outcomes, the most powerful tool against cancer remains prevention. Last month was National Cancer Prevention Month. In honor of that, I want to focus on some things we all can do to reduce our risk of developing cancer.
Make Healthy Choices
Maintaining a healthy lifestyle, such as eating well and exercising can significantly lower your risk of cancer. A healthy diet will be diet rich in fruits, vegetables, whole grains, and lean proteins and low in processed foods and red meat consumption. For exercise, the National Cancer Institute (NCI) recommends at least 150 minutes of moderate exercise per week. Exercise helps keep your weight down, reduces inflammation, and improves immune function—all of which help prevent cancer.
Avoiding Tobacco and Limiting Alcohol
Smoking remains the leading cause of preventable cancer and is responsible for nearly 90% of lung cancer. If you smoke, quitting is the single best step you can take for your health. Even secondhand smoke increases cancer risk, so avoid it whenever possible.
Studies have linked alcohol to an increased risk of various cancers, including breast, liver, and esophageal cancers. Limiting alcohol—or eliminating it altogether—can significantly lower your risk.
Protect Your Skin from the Sun
Skin cancer, including melanoma, is one of the most common cancers in the U.S. Caused by exposure to the sun's harmful UV rays, skin cancer is largely preventable. Protecting your skin by wearing sunscreen, a wide-brimmed hat, and seeking shade. And please, avoiding tanning beds. Even on cloudy days, be sure to protect your skin because the UV rays cut right through clouds.
Keep Up with Your Screenings and Vaccinations
Screening tests, such as mammograms, colonoscopies, and Pap smears can detect pre-cancerous lesions and cancer while it's still small and early stage. Early detection makes cancer easier to treat successfully. Talk to your doctor about the screenings appropriate for your age, risk factors, and family history.
Vaccinations also play a role in cancer prevention. The HPV vaccine protects against human papillomavirus, a leading cause of cervical cancer. It also causes cancers of the throat and genitals. The latest HPV vaccine protects people against nine HPV strains, including the two that cause the most cancers. Similarly, the hepatitis B vaccine can reduce the risk of liver cancer.
Taking Action
Preventing cancer is all about your mindset and making small, everyday choices to be healthier. Whether it's swapping sugary snacks for fresh fruit, taking the stairs instead of the elevator, or scheduling a long-overdue screening, each step contributes to a healthier future.
