Living in a prosperous country like the United States certainly has its advantages, but the downside is an increased risk of certain cancers such as lung, breast, colon, and prostate cancer. Interestingly, as a country becomes wealthier, the occurrence of these cancers also increases. The reasons behind this alarming trend include sedentary lifestyles, unhealthy diets heavy in processed snacks, and exposure to environmental toxins.
Countries that are currently undergoing rapid economic growth, particularly in the developing world, will most likely see a similar increase in these cancer rates. A study published in The Lancet Oncology shows that as countries like China and India experience economic expansion, they too will face an increase in the incidence of these cancers.
Currently, the diseases burdening citizens of developing countries are primarily due to infections associated with other types of cancer, such as esophageal, cervical, liver, and stomach cancer. However, by 2030, as these countries continue to prosper and their populations embrace a more sedentary, Westernized lifestyle, their overall cancer rates are expected to rise. In 2008 there were approximately 12.7 million cancer cases worldwide; by 2030, the figure is projected to reach 22.2 million. Countries like China, where the middle class is expanding rapidly, are predicted to experience the most significant increase.
Despite these seemingly bleak predictions, there is some good news: belonging to a wealthier society does not have to equate to an elevated risk of cancer. There are risk factors that can be controlled or eliminated altogether through simple lifestyle changes.
1. Be more physically active
Adding regular exercise to your daily routine is an effective way to reduce the risk of cancer. According to numerous studies, engaging in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week can have a significant impact on preventing the development of cancer. Exercise helps maintain a healthy weight, strengthens the immune system, and lowers inflammation – all factors that contribute to a lower cancer risk.
2. Eat a balanced diet
Eating a well-rounded diet consisting primarily of whole foods rather than processed snacks is crucial to maintaining good health and reducing the risk of cancer. Aim for a nutrient-dense diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats, and avoid processed foods that are high in added sugars and unhealthy fats.
3. Stop smoking
Tobacco usage and secondhand smoke exposure are leading causes of preventable death worldwide, and quitting smoking is one of the most effective actions you can take to immediately reduce your cancer risk. Even if you have smoked for years, quitting now can still have a significant impact on your overall health and longevity.
4. Protect yourself from environmental toxins
While it can be difficult to avoid all toxins in our fast-paced, industrialized world, taking simple steps to reduce exposure to harmful substances can have a meaningful effect on cancer risk. Choose safer household cleaners and personal care products, avoid using pesticides on your lawn, and take measures to improve indoor air quality in your home.
5. Manage stress
Chronic stress can have detrimental effects on the body, including weakening the immune system and increasing inflammation, which can contribute to the development of cancer. Finding healthy ways to manage stress, such as through regular exercise, meditation, deep breathing exercises, and seeking support from friends and loved ones, is vital to maintaining overall wellness.
In conclusion, while the global trend in cancer rates indicates a significant increase in coming years, individuals in both developed and developing nations can take action to mitigate their risk. By incorporating healthy habits, staying active, eating a balanced diet, avoiding environmental toxins, and effectively managing stress, the fight against cancer may be won one person at a time.
