Cancer is one of the leading causes of death globally, and its prevalence continues to grow. While genetics and various environmental factors play a role in the development of cancer, research has shown that certain lifestyle choices can significantly influence an individual’s risk of developing the disease. By making informed decisions and adopting healthy habits, individuals can empower themselves to actively combat cancer. Let’s have a look at seven science-backed lifestyle choices that can help in the battle against cancer.
What is Cancer and What Causes it?
Cancer is a complex disease characterized by the uncontrolled growth and spread of abnormal cells. These cells can form tumors or invade other parts of the body. The causes of cancer are multifaceted and can include genetic mutations, environmental factors such as exposure to carcinogens, lifestyle choices, and immune system dysfunction.
Lifestyle can greatly increase or decrease your risk
There are some risk factors that we can’t control. For example, family history (aka genetics), or details such as where we live, aren’t easily modifiable, if at all. Research has demonstrated, however, that lifestyle factors can significantly increase or decrease an individual’s risk of developing cancer. Unhealthy habits such as smoking, excessive alcohol consumption, poor dietary choices, and lack of physical activity have been linked to an increased risk of various types of cancer. Conversely, adopting a healthy lifestyle, including a balanced diet, regular exercise, and effective stress management, can help reduce the risk of cancer.
The 7 Life Hacks for Protecting Against Cancer
Let’s be clear here: These aren’t really hacks. They are not magic-bullets to a cancer-free life, nor are they anything new – you’ve probably heard all of them before. Most importantly, none of these will necessarily be easy to implement into your current routines. If you’re already doing all of them, good for you! Keep going! If you are not, making these lifestyle changes will take time, discipline, support, and a concerted effort on your part. It will likely not be comfortable, at least not at first, and will require you to set boundaries for yourself and the people in your life. This will require 100% resolve on your part. That being said, it will be worth it for so many other reasons beyond only cancer prevention. These are the 7 lifestyle choices that will best protect you against this horrible disease, and improve your health and life in the meantime.
Read More: Daily Activity May Reduce Cancer Risk by 72%
1. Eat the Rainbow
Consuming a variety of fruits and vegetables in a wide array of colors can provide the body with essential vitamins, minerals, and antioxidants that help combat cancer. Phytochemicals, which give fruits and vegetables their vibrant colors, have been shown to have anti-cancer properties. There are many different phytochemicals, each associated with a different color found in fruits and vegetables, making it crucial to “eat the rainbow” to ensure a diverse intake of these beneficial compounds.
You don’t necessarily need to have the full rainbow on your plate every time you eat. Instead, try to have at least two colors on each plate, and one or two when snacking. Aim to eat the whole rainbow throughout the week, with a variety of colors each day. This could look like berries in the morning (blue, red, purple), a salad a lunch (green, potentially others), carrots and hummus as a snack (orange), pasta with tomato sauce for dinner (red). Right there, in the span of one day, you’ve eaten the entire rainbow.
2. Move More
Regular physical activity has been linked to a reduced risk of developing certain types of cancer. Exercise can help maintain a healthy weight, improve immune function, and reduce inflammation, all of which contribute to lower cancer risk. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
For anyone who hasn’t really exercised for most of their life, adding it in can seem daunting. Thankfully, there are so many ways to add physical activity into your day to day. Yes, of course you can join a gym. However, you can also do many other things. Join a walking group (hello, socializing and accountability!), try learning a new sport or joining a rec league, take the stairs instead of elevator to your office, park at the back of the parking lot, dedicate half of your lunch break to walking, or even get off the bus or the metro a few stops early and walk the last bit home. It doesn’t have to be big, crazy intense, or expensive. Chances are, once you start moving a little bit, it will make you want to do it more, so take it one step at a time and stick to activities you enjoy and can stay committed to.
3. Get Proper Sleep
Quality sleep is essential for overall health, including cancer prevention. Inadequate sleep has been associated with an increased risk of certain cancers. So much happens in our brains and bodies when we sleep that scientists still don’t fully understand. What we do know is that sleep is one of the most critically important things for human health, particularly when trying to prevent cancer. You should be aiming for 7-9 hours of restful sleep per night, but how?
This is often one of the hardest lifestyle changes for people to make. Our lives are busy, maybe we’re shift workers, new parents, going through a stressful period… or maybe we’re just addicted to doom scrolling and stay up late watching Netflix every night. While some sleep disturbances are out of our control (hi, new parents), many of them are, if we are disciplined enough to turn off the TV, put down the phone, and go to bed. If you have trouble falling asleep, there are many things you can do. First of all, create a relaxing bedtime routine and ensure your sleep environment is conducive to quality rest. No blue lights, quiet, dark, etc. There are many tools available to help you improve your sleep, so experiment and find what works for you.
4. Be Careful with Meat Consumption
Consuming excessive amounts of red and processed meats has been linked to an increased risk of colorectal cancer. It’s not to say that meat can’t have a place in a healthy diet, however, we tend overstate it’s importance in the meal. We’re eating too much, too often, and with too poor of a quality. When consuming meat, focus on quality over quantity, opting for lean cuts and minimizing processed options. Additionally, consider incorporating more plant-based proteins into your diet, such as legumes and nuts.
5. Stay Hydrated
Proper hydration is essential for optimal bodily functions, including the elimination of toxins and waste products. When you are chronically dehydrated, your risk for so many cancers increases. Aim to drink at least 8-10 glasses of water per day, and consider consuming hydrating foods such as watermelon, cucumbers, and oranges to boost your fluid intake. Make sure you are drinking well-filtered water, and stay away from sugary drinks or those with artificial colors, flavors, and sweeteners.
6. Get Some Sunshine (But Not Too Much)
Sunlight is a primary source of vitamin D, which plays a crucial role in immune function and cancer prevention. We need it – but too much can damage our skin cells, leading to skin cancer. Aim for 10-30 minutes of sun exposure a few times per week, being mindful of sunscreen use to prevent skin damage. That is to stay, 10-30 minutes per day with your arms and legs exposed, sunscreen-free, to the sun will be adequate. Ten minutes for light skinned people, with the length of time required increasing for darker skin tones. If adequate sunlight exposure is challenging, consider incorporating vitamin D-rich foods or supplements into your routine.
7. Find Ways to Manage Stress and Live Happily
Chronic stress and negative emotions can weaken the immune system and contribute to inflammation, potentially increasing cancer risk. Research suggests that practices like meditation, mindfulness, and engaging in hobbies or activities that bring joy can help reduce stress and promote emotional well-being, positively impacting overall health and cancer prevention. The thing is, no matter who we are or what we do, life can be stressful, often. It can really knock you down. The healthiest and happiest people are those who learn how to manage and respond to life’s stress, without letting it overwhelm them and take over their minds. Therapy will help, exercise will help, and making changes to your life if you are unhappy will help. It all depends on you and your mindset.
The Bottom Line
Making informed lifestyle choices is crucial in the fight against cancer. By adopting healthy habits such as consuming a varied and colorful diet, engaging in regular physical activity, prioritizing quality sleep, being mindful of meat consumption, staying hydrated, balancing sunlight exposure, and effectively managing stress, individuals can take proactive steps to protect themselves against the development of cancer. Every small change in lifestyle can make a significant impact, and these science-backed lifestyle choices serve as valuable tools in the prevention of cancer. Again, making lifestyle changes is not easy, and especially not if it’s an entire lifestyle overhaul. It will be worth it in the end, however, so stick to it and don’t give up. You are worth it and deserve a healthy, happy, long life.
Read More: 6 Food Hacks That Can Help Cut Your Cancer Risk