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10 habits that can protect you from cancer

10 habits that can protect you from cancer

Cancer is one of the biggest health challenges of our time. While there are genetic factors that can influence risk, lifestyle plays a crucial role in prevention. This article introduces 10 habits, easy to incorporate into your daily routine, that can help reduce your cancer risk and improve your quality of life.

Eat a diet rich in fruit and vegetables

Diet plays a key role in cancer prevention. Fruit and vegetables are rich in antioxidants, vitamins and minerals that fight the harmful effects of free radicals, unstable molecules that can damage cells and contribute to cancer.

  • Practical tips:
    • Eat at least 5 servings of fruit and vegetables a day.
    • Choose a variety of colors to benefit from a wide range of nutrients.
    • Include cruciferous vegetables (broccoli, cabbage, cauliflower) and berries, known for their anti-cancer properties.

Limit processed and red meat

Studies have shown a link between excessive consumption of processed meat (sausages, bacon, ham) and red meat and an increased risk of colorectal cancer.

  • Practical tips:
    • Keep processed meat to a minimum.
    • Opt for lean meat (chicken, fish) or legumes as sources of protein.
    • Limit red meat to 1-2 servings a week.

Maintain a healthy weight and exercise regularly

Overweight and sedentary lifestyles increase the risk of several types of cancer, including breast, colon and endometrial cancer. Regular physical activity helps maintain a healthy weight, strengthens the immune system and reduces inflammation.

  • Practical tips:
    • Aim to get at least 150 minutes of moderate or 75 minutes of intense physical activity a week.
    • Includes cardio, strength training and flexibility exercises.
    • Find a physical activity you enjoy and do it regularly.

Quit smoking and avoid exposure to cigarette smoke

Smoking is the main risk factor for lung cancer, but it also increases the risk of other cancers such as throat, bladder and pancreatic cancer. Exposure to cigarette smoke, even passive, is harmful.

  • Practical tips:
    • If you smoke, get medical help to quit.
    • Avoid smoking.
    • Protect your children from exposure to second-hand smoke.

Limit alcohol consumption

Drinking too much alcohol increases the risk of several types of cancer, including mouth, throat, liver and breast cancer.

  • Practical tips:
    • Limit alcohol to one drink a day for women and two drinks a day for men.
    • Avoid drinking too much alcohol.

Protect your skin from excessive sun exposure

Ultraviolet (UV) radiation from the sun is a major risk factor for skin cancer.

  • Practical tips:
    • Avoid sun exposure during peak hours (10:00 - 16:00).
    • Use sunscreen with an SPF of at least 30.
    • Wear protective clothing and a hat.
    • Do not use the solarium.

Vaccines, a reliable ally

Some vaccines protect against viruses that can cause cancer. The human papilloma virus (HPV) vaccine prevents cervical cancer and the hepatitis B vaccine protects against liver cancer.

  • Practical tips:
    • Find out about the vaccines recommended for your age and discuss them with your doctor.
    • Make sure you and your children are immunized according to the vaccination schedule.

Get regular cancer screenings

Screening for cancer helps detect the disease in its early stages, when treatment is most effective. Talk to your doctor about recommended screening tests for your age and gender.

  • Practical tips:
    • Women should have regular mammograms and Pap tests.
    • Men should talk to their doctor about prostate cancer screening.
    • People over 50 should be screened for colorectal cancer.

Manage stress

Chronic stress can weaken the immune system and increase the risk of cancer.

  • Practical tips:
    • Find relaxation techniques that work for you (yoga, meditation, deep breathing).
    • Get a good night's sleep.
    • Spend time with loved ones and do activities that bring you joy.

Pay attention to family history

If you have a family history of cancer, talk to your doctor about your risks and the preventive measures you can take.

  • Practical tips:
    • Find out about the types of cancer that run in your family.
    • Talk to your doctor about genetic testing and recommended screening.

Adopting a healthy lifestyle can significantly reduce your risk of cancer. By following these 10 simple steps, you can make a major difference in protecting your health. Don't hesitate to see a doctor for any worrying symptoms or to discuss personal risks and screening options. Your health is important!

Latest medical review:

03.06.2025, Dr. Roxana - Mădălina Rusu Oncology Specialist

References:

  • "7 lifestyle tips to reduce your cancer risk". Cultivating Health, 2024.
  • "The 10 commandments of cancer prevention". Harvard Health Publishing, 2010.