There are many ways to prevent cancer; the most important one being avoiding coming in contact with carcinogens. Today we will find out some simple things you can incorporate in your day to day lives to prevent cancer. Also read our article on ways to detox easily for a healthier body and throw out carcinogens.
Table of Contents
- 1. Maintain a healthy weight
- 2. If you smoke, quit
- 3. Eat more antioxidants
- 4. Avoid red meat
- 5. Substitute refined grains with whole grains
- 6. Avoid sugar
- 7. Mothers-breastfeed your babies
- 8. Exercise every day
- 9. Choose water over alcohol
- 10. Know your risks of the disease
- 11. Avoid carcinogens
- 12. Get regular physical exams and tests
- 13. Limit your sun exposure and tanning
- 14. Avoid HPV
1. Maintain a healthy weight
Obesity is your number one cancer risk. If you are in the normal BMI range, you must still continue using methods to maintain it. If you are overweight, you will need to take control of your life and make a commitment to eating healthy and exercising daily. I have mentioned some easy ways to lose weight here.
2. If you smoke, quit
Smoking is proven to cause cancer. Use the steps given in my article here to quit smoking.
3. Eat more antioxidants
This is the best way to beat cancer with food. Antioxidants found in fresh organic fruits and vegetables can fight inflammation and free radicals. Free radicals are the molecules which are responsible for rogue cancer activity. Eat plenty of berries and fill up your plate with different colored fruits and vegetables every day. Here are some other ways to eat more antioxidants:
- Eat a salad every day-add kale, broccoli and spinach to your salads
- Incorporate fruits in your breakfast
- Try meatless recipes
- Eat more vegetables and less meat.
- Drink Green tea instead of coffee as it has tons of antioxidants.
- Replace your dessert with fruits.
4. Avoid red meat
People who eat red meat (beef, pork and lamb) as well as processed meats like bacon and salami stand a higher chance of getting cancer. To get your protein, you can eat beans, lean meat and eggs. Here are some other easy ways to get more protein in your diet.
5. Substitute refined grains with whole grains
Avoid all kinds of refined grains and eat more whole grains. This will help you get more fiber and even a 10 gram increase in fiber can lower your risk of colorectal cancer by nearly 10%. Here are some easy ways to get more fiber in your diet.
6. Avoid sugar
Evidence is now showing that excess sugar is known to cause certain kinds of cancer. Substitute sugar with Agave nectar, molasses or honey. Watch out for hidden sources of sugar such as sodas, carbonated drinks, sports drinks, alcohol and packaged snacks.
7. Mothers-breastfeed your babies
Breastfed babies have better immunity to many diseases including cancer since breast-milk carries hundreds of antibodies. So, mommies, develop stronger babies by breastfeeding your child for up to a year-even longer. Here are some easy ways to make breastfeeding easier.
8. Exercise every day
Exercise releases the good endorphins and helps you prevent obesity. Daily exercise also plays a role in your immunity and balances hormones. So grab a friend and walk every day. Here are some easy ways to better exercise:
- Take the stairs in place of elevator.
- Do 5-7 minutes of stretching at work.
- Walk during your lunch break.
- March or jog in place during commercials.
- Do 5-7 pushups.
- Plank for one minute, three to four times a day.
9. Choose water over alcohol
Men must limit their alcohol intake to 2 drinks per day and women to just one drink per day. Also carry a water bottle and drink plenty of water daily to flush out toxic waste.
10. Know your risks of the disease
If you have a family history of cancer, it is essential you know your risk of developing the disease. Talk to your doctor about steps, vaccinations, tests or preventive surgeries you can use to avoid cancer. Early diagnosis is the best way to increase your chance of beating the disease.
11. Avoid carcinogens
Cell phones, asbestos, and toxins in everyday cleaners, pesticides and outdoor pollutants can all increase our risk of the disease even though many experts refute these claims. In order to avoid cancer from cell phones, reduce your usage. Avoid placing cell phones and other electronic devices in the bedroom while sleeping. Minimize radiation by choosing a device with the lowest SAR or Specific Absorption Rate. Likewise, avoid other carcinogens by going green. Use holistic or herbal cleaners and cosmetics.
12. Get regular physical exams and tests
Regular physical exams and blood tests help catch the disease in the early stages which can help you increase your chances of beating the disease. These tests can also correct deficiencies and other potential risks like cholesterol, heart disease, triglycerides, blood sugar and blood pressure etc.
13. Limit your sun exposure and tanning
Sun’s rays contain UVA and UVB rays, prolonged exposure to which significantly increases the risk of skin cancer. Similarly, tanning beds and sun lamps also increase the risk. Avoid these as far as possible. Protect your skin with clothing, hats and scarves and also use a SPF based skin lotion indoors and outdoors.
14. Avoid HPV
Human Papilloma virus which is caused by sexual contact can increase one’s risk of cervical, anal and vaginal cancers. This can be avoided by practicing safe sex through condoms and using certain vaccines or preventive medicines. Talk to your doctor about these diseases if you believe you may be at a risk.
These are 14 easy ways to prevent cancer.