KOMPAS.com – Changing your lifestyle can have a big impact on your health, and reduce your risk of certain diseases –such as cancer.
Based on a study published in the journal The Lancet, smoking habits, drinking alcoholic beverages, and being overweight were found to be the leading causes of preventable cancer deaths.
“Worldwide, nearly 4.5 million cancer deaths (about 45 percent) are due to behavioral risk factors such as smoking, drinking and a sedentary lifestyle,” says oncologist Suneel Kamath, MD.
“That percentage is much higher than we previously imagined.”
Also read: Prevent the Risk of Cancer at a Young Age, Early Detect and Avoid the Factors
Tips to reduce the risk of cancer
“Nearly two-thirds of all cancer-related deaths are caused by preventable factors,” continues Kamath.
Furthermore, he reveals lifestyle changes that will help lower the risk of cancer.
1. Quit smoking
By quitting smoking, we can prevent cancer and lower our risk of many diseases and other conditions.
Both cigarettes and cigarette smoke contain chemicals that are toxic to the body.
“The chemicals in cigarettes damage DNA, the genetic template of the body’s cells, and cause healthy cells to turn into cancer cells,” explains Kamath.
“Once cancer cells have grown, the chemicals in cigarettes also interfere with the body’s ability to repair DNA damage and kill cancer cells.”
According to him, the habit of smoking is still common, especially among men, and in developing countries.
“From a public health perspective, quitting smoking is the right choice,” he continued.
Also read: 6 intakes that must be avoided because they can increase the risk of cancer
2. Reduce or stop drinking alcohol
We may often enjoy alcoholic beverages, especially at social events.
But keep in mind, the less alcohol intake, the risk of cancer and other diseases is also lower.
Conversely, the more alcohol consumption, the higher the risk of cancer and other diseases.
Cancer risks associated with alcohol consumption include:
- Breast cancer
- Colon and rectal cancer
- Esophageal cancer
- Cancer of the larynx (respiratory tract)
- Heart cancer
- Oral cancer
- Throat cancer
“All types of alcohol are associated with an increased risk of cancer,” said Kamath.
“That includes beer, red and white wine, cocktails, everything.”
In addition to cancer risk, alcohol consumption is also associated with premature death.
Studies show that alcohol is the leading cause of death in people aged 15-49 years.
Also read: Avoid, 6 Types of Food that Increase the Risk of Cancer
An August 2022 study found that a high body mass index (BMI) — alongside smoking and drinking alcohol — were the top three causes of preventable cancer-related death.
“Obesity increases the risk of almost all types of cancer,” says Kamath.
“The individual risk may be small, but if you look at the population, obesity causes hundreds of thousands of cancer cases.”
Based on the study, it is known that there is a 20 percent increase in obesity and overweight between 2010-2019.
“Mostly due to metabolic factors, especially obesity,” added Kamath.
Basically obesity and overweight are conditions of metabolic health, and body mass index is not always accurate in determining healthy weight.
However, some of the contributing factors to obesity and overweight can be regulated and changed by the individual.
Lack of physical activity and poor diet can lead to weight gain and also the risk of heart disease, even if you have a relatively healthy body mass index.
So, focus on a healthy and good lifestyle for the body such as:
- Eat a balanced and nutritious diet
- Diligently exercise regularly
- Get enough and quality sleep
- Manage stress levels
“Don’t make drastic changes in a short time,” said Kamath.
“Start by making small changes that can last for months or even years.”
Also read: Here are 7 Healthy Foods that Lower Cancer Risk
Other factors that affect cancer risk
Several other lifestyles and behaviors that also contribute to cancer risk include:
1. Unsafe sex
According to an August 2022 study, unsafe sex is a major risk factor for cancer (especially cervical cancer) in women worldwide.
To avoid sexually transmitted infections associated with an increased risk of cancer, make sure to have safe sex.
2. Ultra-processed foods
Researchers suspect antibiotics and processed foods contribute to cancer risk. It is recommended to eat whole foods as much as possible.
3. Sun exposure
The August 2022 study did not specifically address sun exposure, but UV light is a preventable cause of cancer.
Try to limit sun exposure and always use sunscreen when outside.
Can cancer be completely prevented?
“Not until half of cancer-related deaths are preventable, but the reality is more than half are,” says Kamath.
“Unfortunately, people who lead very healthy lifestyles still develop cancer, but at the same time we still need to take every opportunity to maximize prevention.”
Studies have found that lifestyle changes — limiting alcohol intake, maintaining an ideal body weight, being active and not smoking — can have major benefits for overall health.
“Although difficult, making lifestyle changes can reduce cancer risk by 40-50 percent.”
Also read: Men Must Know, These are 7 Lifestyles to Prevent the Risk of Prostate Cancer
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