Cancer cases are expected to surge by 70 percent over the next 20 years, according to the World Health Organization (WHO). That’s a frightening statistic. However, much of this increase is linked to four lifestyle factors that you can adjust in your own life to reduce your cancer risk.
Currently, about 14 million people worldwide are diagnosed with cancer each year. By 2034, this number is predicted to reach 25 million. The WHO warns that we cannot rely solely on treating these new cancer cases. Instead, the only hope of stemming this epidemic is to prevent it from occurring. Otherwise, the cost in human suffering and death, as well as the economic burden, will be catastrophic.
Let’s dive into these four lifestyle factors causing the massive spike in cancer cases and discuss how you can make the necessary adjustments to protect yourself and your loved ones.
Too much tobacco use
Tobacco use is one of the major culprits behind the increase in cancer cases. Cigarette and tobacco companies constantly market their products to new consumers, which leads to more people becoming addicted to nicotine. To reduce your cancer risk, it’s essential to quit smoking or avoid starting in the first place. If you’re a smoker, there’s no better time than now to quit. There are many resources and support groups available to help you quit smoking.
If you don’t smoke but are exposed to second-hand smoke, it’s crucial to limit your exposure as it can also increase your risk of developing cancer. Encourage smokers in your home to smoke outdoors, and avoid public places that allow smoking.
Excessive alcohol consumption
Drinking too much alcohol is another significant cancer risk factor. Consuming more than a drink or two a day increases your chances of developing cancer. To reduce your risk, it’s crucial to moderate your alcohol consumption. You don’t have to quit drinking entirely, but it’s important to limit your intake to a moderate level. For men, this means limiting alcohol consumption to two drinks per day, while women should aim for no more than one drink per day.
Also, keep in mind that alcoholic beverages can contribute to weight gain, which is another risk factor for cancer. Opt for less calorie-dense drinks and avoid sugary mixers.
Eating too much processed food
Our modern diets are filled with processed foods that lack the nutrients found in fruits and vegetables. Consuming too much refined sugar and unhealthy fats can increase your cancer risk. To combat this risk factor, focus on incorporating more whole foods into your diet. Prioritize fruits, vegetables, whole grains, and lean proteins. These nutrient-dense foods not only help protect against cancer but also promote overall health and wellness.
Cooking at home is a great way to control what goes into your meals and ensure that you’re eating a balanced, nutrient-rich diet. Remember, it’s not about completely eliminating processed foods from your diet; it’s about making healthier choices most of the time.
Lack of exercise
Regular exercise has been proven time and time again to lower the risk of developing cancer. However, many people still don’t get enough physical activity in their daily lives. To reduce your cancer risk, be sure to incorporate moderate exercise into your routine. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
Find activities you enjoy, so you’re more likely to stick with them. This could be anything from walking, jogging, swimming, or playing your favorite sports. Remember, it doesn’t have to be a grueling workout to be beneficial. Any form of physical activity is better than nothing!
In addition to reducing your cancer risk, regular exercise offers numerous health benefits, including weight management, improved mental health, and decreased risk of chronic diseases.
In conclusion
The predicted increase in cancer cases is a real challenge for health systems worldwide. However, there is a message of hope. According to researcher Peter Boyle, “Although cancer is a devastating disease, it is largely preventable.”
By making adjustments in your lifestyle to combat the four significant risk factors for cancer – tobacco use, excessive alcohol consumption, processed food consumption, and lack of exercise – you can greatly reduce your risk of developing this life-altering disease. Protect yourself and your loved ones by taking these preventative measures and adopting a healthier lifestyle overall.
