Cancer and dementia are health threats many fear today. While we can’t change our genetics or age, research shows that our lifestyle choices play a huge role in our overall health. From your 20s to your 80s, living well can lower your cancer risk and help protect your brain.
Dr. Mohammed Salhab, a health expert in oncology, emphasizes the importance of taking charge of your health. “Making healthy lifestyle choices can significantly reduce your risk of cancer,” he says. Although it’s impossible to prevent every case, habits like diet and exercise matter a lot.
Key Lifestyle Choices to Lower Cancer Risk
- Avoid Tobacco: Smoking causes many cancers and is the leading cause of cancer deaths worldwide.
- Maintain a Healthy Weight: Obesity increases the risks of at least 13 types of cancer.
- Stay Active: Aim for 150 minutes of moderate exercise each week.
- Eat Whole Foods: Focus on plant-based foods like fruits, vegetables, and whole grains. Cut back on red meat and processed foods.
- Limit Alcohol: Too much alcohol can raise the risk for several cancers. Moderation is key.
- Protect Your Skin: Use sunscreen and avoid tanning beds to reduce skin cancer risk.
- Stay Hydrated: Drinking enough water helps your body function well.
- Know Your Family History: Share your family’s health history with your doctor.
- Get Regular Checkups: Early detection can save lives. Screenings are vital after age 50 or earlier if needed.
Less Obvious Risk Factors
- Chronic Stress: While it doesn’t directly cause cancer, stress can weaken your immune system.
- Infections: Some viruses can lead to cancer.
- Environmental Factors: Exposure to harmful substances can raise your cancer risk over time.
Cancers Rising Among Young Adults
Recent studies show that digestive system cancers, like colorectal cancer, are on the rise among those under 50. “It’s critical for young people to be proactive,” notes Dr. Salhab. Early healthy habits set the stage for future well-being.
Tips for Young Adults
- Skip Tobacco: It’s best avoided altogether.
- Choose Healthy Foods: Focus on fiber-rich options.
- Stay Active: Find ways to move daily, whether it’s walking or dancing.
- Regular Screenings: Stay on top of necessary health checkups, including for cervical and colorectal cancer.
- Safe Practices: Protect yourself from infections that may lead to cancer.
- Manage Stress: Keep an eye on your mental health.
Lifestyle and Brain Health
A recent study, the US POINTER, found that lifestyle changes can slow cognitive decline, even in those at risk for Alzheimer’s.
The MIND diet, which emphasizes foods like leafy greens and nuts, may help protect against cognitive decline and aligns with cancer-preventive eating.
The Time to Start is Now
The earlier you adopt healthy habits, the better your chances are at preventing diseases. There isn’t a single fix, but a combination of good nutrition, exercise, mental wellness, and early checkups creates a strong defense. As Dr. Salhab says, “Prevention is always better than cure.”
So, take small steps towards a healthier life today. Every bit helps.
For more insights on cancer prevention and health tips, visit the American Cancer Society.
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