12 ways to protect yourself from cancer through a healthy lifestyle

The World Health Organization (WHO) projects that there will be 27 million new cancer cases and 17 million cancer-related deaths worldwide by 2030. Furthermore, the number of patients living with cancer is expected to rise to 75 million by 2030. Moreover, it is noted that cancer, which was typically seen in those aged 60 and over, has begun to be seen more commonly starting from the 40s in recent years, especially in developed countries.

Acıbadem University Atakent Hospital Medical Oncology Specialist Prof. Dr. Ali Arıcan points out that although it ranks first among causes of death, establishing healthy lifestyle habits and undergoing regular health check-ups can significantly reduce the risk of cancer, even if they do not eliminate it entirely, stating: “Not smoking and limiting alcohol consumption, prioritizing regular exercise, eating healthily, and getting screening tests are the most important precautions we must take.”

Here are 12 rules you should pay attention to in order to protect yourself from cancer:

QUIT SMOKING

Smoking is a major factor that can cause the development of at least 16 different types of cancer, primarily lung cancer. For example, scientific studies reveal that 90 percent of lung cancer cases develop due to smoking and tobacco products. Although there has been some improvement in lung cancer rates in our country in recent years thanks to regulations on smoking, the harms caused by smoking continue to be a major problem. The reason for this is that harmful chemicals in cigarettes damage the body's cells and lead to changes in DNA, paving the way for cancer development. Therefore, staying completely away from tobacco products constitutes the most effective protection method you can take against cancer.

CONSUME AT LEAST 5 SERVINGS OF FRUIT AND VEGETABLES A DAY

Adopting a diet that includes at least 5 servings of vegetables and fruits a day, as well as whole grains and healthy fats, can reduce the risk of cancer. Limiting the consumption of processed meats and excessive red meat is also important. For example, limit red meat to a maximum of 500 grams per week and prefer white meats such as fish and chicken instead. Foods rich in antioxidants and fiber can also help reduce the risk of cancer.

EXERCISE AT LEAST 150 MINUTES A WEEK

Doing at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, can reduce the risk of cancer. Regular physical activity prevents obesity, controls hormone levels, and strengthens the immune system in the process.

MAINTAIN YOUR IDEAL WEIGHT

Obesity, a significant problem of our age, constitutes an important risk factor for some types of cancer such as breast, colon, and uterine cancer. Obesity can increase the risk of cancer by causing an increase in the levels of certain hormones in the body, such as insulin and estrogen, and by causing inflammation. Therefore, staying at a healthy weight can reduce the risk of cancer.

LIMIT ALCOHOL CONSUMPTION

Alcohol is a factor that can increase the risk of developing certain cancers, such as esophageal and pancreatic cancer. The reason for this is that it can cause genetic damage to cells and weaken the body's immune system. Therefore, limiting alcohol consumption can help reduce the risk.

GET SCREENING TESTS

One of the most important rules you should pay attention to in order to protect yourself from cancer is to have regular check-ups and screening tests. For the early diagnosis of cancer and the detection of lesions that cause cancer development, it is of great importance to have regular health check-ups and to undergo screenings such as mammography for breast cancer, and colon and cervical cancer screenings.

AVOID ENVIRONMENTAL TOXINS

Environmental toxins are harmful substances that can contribute to the development of cancer. These toxins can come from both natural sources and man-made products and are often found in the air, water, food, or on various surfaces around us. Exposure to environmental toxins can lead to DNA damage and inflammation, increasing the risk of cancer. It is very important to avoid environmental toxins such as asbestos, lead, mercury, arsenic, pesticides, and air pollution, and to improve working conditions.

GET YOUR VACCINATIONS

Some cancers develop as a result of infections caused by viruses. Therefore, preventing infections is of vital importance for the prevention of such cancers. Vaccines can reduce the risk of cancer by preventing infections caused by these viruses. For example, it is possible to protect against cervical cancer and oral cancers with the HPV (Human Papilloma Virus) vaccine, and against liver cancer with the Hepatitis B vaccine.

PROTECT YOURSELF FROM SUN RAYS

Excessive exposure to the sun's harmful rays increases the risk of skin cancer. The sun's ultraviolet rays can damage skin cells and cause cancer development. Using sunscreen before going out in the sun, wearing a hat, and taking care not to stay under the sun for too long are of great importance in protecting against skin cancer.

DO NOT CONSUME PROCESSED, SALTY, AND OVERCOOKED FOODS

It is very important to avoid processed meats, salty and overcooked foods, and hot drinks to protect yourself from cancer. This is because processed meats release nitrates and nitrites, high-salt foods and overcooked foods—especially charred meat—release cancer-causing substances such as acrylamide and polyaromatic hydrocarbons, and hot drinks cause inflammation, which can increase the risk of stomach and esophageal cancer in particular.

QUESTION GENETIC FACTORS AND YOUR FAMILY HISTORY

If you have a history of cancer in your family, it is important to get information from your doctor about how often you should have genetic tests and screening tests.

AVOID EXCESSIVE STRESS

Although it is a controversial topic, chronic stress can weaken the immune system, lead to lifestyle changes such as smoking and alcohol use, and consequently increase the risk of cancer development. Stress management techniques, meditation, and relaxation methods can be beneficial in reducing the risk of cancer.