How to Prevent Cancer – 10 Ways

10 Ways to Help Prevent Cancer

1. Do not smoke. Full stop. Tobacco use is a leading cause of preventable cancer deaths – especially lung cancer. Quitting smoking can significantly lower your risk.
2. Examine yourself. Women should examine their breasts (for lumps, or changes in the nipple) and men their testicles (for lumps, or changes) – at least once a month.
3. Respond to cancer red flag symptoms. Here are some examples.
   • Breast lump (breast cancer)
   • Blood in poo (bowel cancer)
   • Blood in urine (kidney or bladder cancer)
   • Coughing up blood (lung cancer)
   • Change in mole (melanoma)
   • Unexplained bleeding or bruising (blood or lymphatic cancer)
   • Unexplained weight loss (many cancers).
4. Have cancer screening: have cancer screening tests when offered – e.g. tests for blood in faeces (poo), lung CT; and cervical smears and mammography in women. Regular screening can help detect cancer early, when it’s more treatable. Follow recommended guidelines for breast, colon, and cervical cancer screenings.
5. Maintain a healthy weight: Excess weight increases the risk of various cancers, including breast, colon, and kidney cancer. A balanced diet and regular exercise can help.
6. Exercise regularly: Physical activity has been shown to reduce the risk of certain cancers, such as breast and colon cancer. Aim for at least 180 minutes of moderate exercise per week (3x 60 mins)
7. Limit sun exposure: UV radiation from the sun and tanning beds increases skin cancer risk. Use protective clothing, seek shade, and apply sunscreen with at least SPF 30.
8. Get vaccinated: Certain vaccines, like HPV (Human Papillomavirus) and Hepatitis B, can help prevent cancers caused by these viruses.
9. Limit alcohol consumption: Excessive drinking increases the risk of various cancers, including breast, liver, and colon cancer. Limit drinks to 14 units per week.
10. Stay away from risky behaviours. Some behaviours carry a high risk of infections that can raise the risk of getting cancer (especially cancers related to Hepatitis B, Hepatitis C and HIV). To help prevent cancer:

• Practice safe sex. Limit how many sexual partners you have. Use a condom. The more sexual partners you have, the greater the chances of getting a sexually transmitted infection, such as HIV or HPV.
• People who have HIV or AIDS have a higher risk of cancer of the anus, liver, lung, and cervix (im women). But it also might raise the risk of cancer of the penis, throat, vulva and vagina.
• Don’t share needles. Using drugs with shared needles can lead to HIV; and Hepatitis B and Hepatitis C, which can lead to liver cancer.

Bonus Ways to Help Prevent Cancer

• Reduce exposure to environmental carcinogens: Limit exposure to pollutants like pesticides, heavy metals, and certain chemicals, which may increase cancer risk.
• Avoid radiation exposure: Limit unnecessary CT scans and X-rays, and follow safety guidelines when working with radiation.
• Eat a balanced diet: Focus on whole foods, fruits, vegetables, and whole grains. Limit processed and red meat, sugary drinks, and refined carbohydrates.