Cancer is still one of the world’s leading causes of death, but more recent studies only serve to affirm one very important fact: living a healthy lifestyle can lower your chances of developing many forms of cancer significantly. Two of the lifestyle choices that can be managed, diet and exercise, are the secret to good health and can strengthen your body’s defense mechanism against cancer.
In this lesson, we demonstrate how daily exercise and healthy living can avoid cancer, the physics of it, and some useful tips on how to integrate healthier lifestyles into your daily life.
The Relationship Between Lifestyle and Cancer
While the environment and genetics are established causes of cancer, lifestyle also plays a large role in the development of cancer. According to the World Cancer Research Fund (WCRF), 40% of the causes of cancer development are due to diet, physical inactivity, alcohol consumption, and being overweight.
Healthy lifestyle practices not only reduce your chance of developing cancer but also promote better health, optimize immune function, and enhance long-term health status.
How Diet Affects Cancer Risk
Your diet can cause or prevent cancer. Certain dietary patterns and foods are associated with chronic inflammation, oxidative stress, and hormonal imbalance—all of which have been shown to raise cancer risk.
Dietary Advice to Reduce Cancer Risk
1. Increase Vegetable and Fruit Consumption
Fruits and vegetables contain vitamins, minerals, antioxidants, and fiber. All of these molecules are anti-free radical and anti-inflammatory. Cruciferous vegetables such as broccoli, cauliflower, and kale, berries; carrots; and spinach are especially useful.
2. Opt for Whole Grains Instead of Refined Grains
These entire foods are brown rice, oats, quinoa, and whole wheat and are rich in fiber. Fiber is necessary as it helps digestion and is a preventive of colorectal cancer. Fiber also regulates insulin, and as too high a level of insulin has been discovered to be a cause of cancer, it is of great importance.
3. Stay Away from Red and Processed Meats
Research has associated excessive intake of processed meats (bacon, sausages, and deli meats) and red meat with increased risk of prostate, pancreatic, and colorectal cancers. Try to replace them with lean protein like fish, beans, lentils, and tofu.
4. Reduce Sugar and Highly Processed Foods
Overconsumption of processed sugars, sweetened drinks, and highly processed foods can lead to obesity, insulin resistance, inflammatory diseases, and cancer risk factors for raising the incidence of certain cancers, such as breast cancer and endometrial cancer.
5. Add Healthy Fats
Anti-inflammatory omega-3 fatty acids found in fatty fish (salmon), flaxseeds, and walnuts reduce cancer risk. Reduce saturated fats and eliminate trans fats in fried foods and processed snacks.
6. Drink Plenty of Water
Maximum hydration maintains all cellular functions, including detoxification functions, which rid the body of potential carcinogens, in peak working order. At least 8 glasses of water per day should be had, and no artificially flavored or sweetened drinks.
The Role of Exercise in Cancer Prevention
Physical fitness not only helps in weight management but also helps in reducing the risk of cancer formation. At least 150 minutes of moderate or 75 minutes of strenuous exercise should be performed per week by adults, as advised by the American Cancer Society.
How Exercise Reduces the Risk of Getting Cancer
Controls Hormones:
Physical fitness controls insulin and estrogen hormones, and both are engaged in cancer development if either one of the two hormones is excessive.
Enhanced Immune Function:
Exercise allows the natural killer cells and other immune cells to function properly so that the body can identify and destroy defective cells.
Decreases Inflammation:
Exercise has suppressed systemic body inflammation.
Encourages Healthy Digestion:
Normal living is supported by normal bowel function, thus preventing colorectal cancer.
Exercise Clues at All Fitness Levels
You may follow these clues if you are a new exerciser or are already fit. These clues can be followed by you to improve your exercise routine step by step:
Beginners:
These signs are noticed by you if you are a new exerciser or are already fit.
- Start slowly: Start with 10–15 minutes daily of brisk walking and build up gradually.
- Get activity into your day: Take the stairs instead of the lift, stretch at break times, or get up from your desk numerous times if you have one.
- Include strength training: Two or more days a week to help keep bones and muscle mass.
- Try activities: Swimming, cycling, yoga, or dance class can make the experience novel and enhance compliance.
Combined Effect: Diet + Exercise
Diet and exercise combined complement each other’s anti-cancer effect. Together, they can:
- Weight within the normal range reduces the risk of at least 13 cancers, such as breast, colon, and liver cancer.
- Enhance insulin sensitivity and endocrine balance.
- Decrease inflammation and oxidative stress.
- Improve immune scanning to detect cancer earlier and kill cancer cells.
Healthy Weight Is Important
Being overweight or obese increases your risk of developing many types of cancer, including
- Breast (postmenopausal)
- Colorectal
- Endometrial
- Esophageal
- Kidney
- Pancreatic
You can stay healthy and lower your cancer risk by staying active and eating a healthy diet.
Other Lifestyle Choices to Help Prevent Cancer
Don’t use Tobacco
Tobacco is the most preventable cancer cause. Quit tobacco in any form and lower your risk of cancer development substantially.
Cut Back on Alcohol
Alcohol consumption is also related to breast, liver, mouth, and colon cancer. If you drink, reduce to one drink per day if female or two drinks per day if male.
Get Regular Screenings
Early detection prevents death. Have regular cancer tests done as instructed by your physician, particularly if you have a family history of cancer.
Practice Sun Safety
Too much sun is a recipe for skin cancer. Use protective clothing, apply sunscreen, and avoid tanning beds.
Final Thoughts: Take Charge of Your Health
Cancer prevention isn’t so much about diet and exercise by some sort of magical recipe—it’s about creating good, consistent habits that work for your body. Naturally, no diet or exercise regimen can ever possibly promise cancer prevention, but adding healthier alternatives can reduce your risk significantly while enhancing your life.
If you require expert guidance on the prevention, diagnosis, or treatment of cancer, the staff at Comprehensive Hematology Oncology is available at your service. Our professionals deliver patient care, personalized care plans, and care assistance based on your needs.
If you require regular checkups or if you are interested in learning about possible symptoms, we invite you to take that first step today. Contact us to schedule an appointment with our expert Oncology doctor in Brandon, FL, and take the first steps towards improved health. Call Comprehensive Hematology Oncology today and schedule an appointment, or visit our website to find an overview of services and preventive care programs. Your health is important to us.