13 ways to reduce cancer risk

Cancer has been one of the fastest and commonest killing disease in the world and up till date we’ve been in the dark on finding a cure, but there are ways to reduce cancer risk:

1) Pay attention to pain

If you’re experiencing a bloated belly, pelvic pain, and an urgent need to urinate, see your doctor. These symptoms may signal ovarian cancer, particularly if they’re severe and frequent. Women and physicians often ignore these symptoms, and that’s the very reason that this disease can be deadly. When caught early, before cancer has spread outside the ovary, the relative 5-year survival rate for ovarian cancer is a jaw-dropping 90 to 95%.0. Drop 10 pounds
Being overweight or obese accounts for 20% of all cancer deaths among women and 14% among men, notes the American Cancer Society. (You’re overweight if your body mass index is between 25 and 29.9; you’re obese if it’s 30 or mores, losing excess pounds reduces the body’s production of female hormones, which may protect against breast cancer, endometrial cancer, and ovarian cancer. Even if you’re not technically overweight, gaining just 10 pounds after the age of 30 increases your risk of developing breast, pancreatic, and cervical, among other cancers

2) Caffeine every day

Java lovers who drank 5 or more cups of caffeinated coffee a day had a 40% decreased risk of brain cancer, compared with people who drank the least, in a 2010 British study. A 5-cup-a-day coffee habit reduces risks of oral and throat cancer almost as much. Researchers credit the caffeine: Decaf had no comparable effect. But coffee was a more potent protector against these cancers than tea, which the British researchers said also offered protection against brain cancer.

3) Water down your risk

Drinking plenty of water and other liquids may reduce the risk of bladder cancer by diluting the concentration of cancer-causing agents in urine and helping to flush them through the bladder faster. Drink at least 8 cups of liquid a day, suggests the American Cancer Society.

4) Load up on green greens

Next time you’re choosing salad fixings, reach for the darkest varieties. The chlorophyll that gives them their color is loaded with magnesium, which some large studies have found lowers the risk of colon cancer in women. “Magnesium affects signaling in cells, and without the right amount, cells may do things like divide and replicate when they shouldn’t,” says Walker. Just 1/2 cup of cooked spinach provides 75 mg of magnesium, 20% of the daily value.

5) Snack on Brazil nuts

They’re a stellar source of selenium, an antioxidant that lowers the risk of bladder cancer in women, according to research from Dartmouth Medical School. Other studies have found that people with high blood levels of selenium have lower rates of dying of lung cancer and colorectal cancer. Researchers think selenium not only tects cells from free radical damage but also may enhance immune function and suppress formation of blood vessels that nourish tumors.

6) Burn off your risk

Moderate exercise such as brisk walking 2 hours a week cuts risk of breast cancer 18%. Regular workouts may lower your risks by helping you burn fat, which otherwise produces its own estrogen, a known contributor to breast cancer.

7) Skip the dry cleaner

A solvent known as perc (short for perchloroethylene) that’s used in traditional dry cleaning may cause liver and kidney cancers and leukemia, according to an EPA finding backed in early 2010 by the National Academies of Science. The main dangers are to workers who handle chemicals or treated clothes using older machines, although experts have not concluded that consumers are also at increased cancer risk. Less toxic alternatives: Hand-wash clothes with mild soap and air-dry them, spot cleaning if necessary with white vinegar.

8) Ask about breast density

Women whose mammograms have revealed breast density readings of 75% or more have a breast cancer risk 4 to 5 times higher than that of women with low density scores, according to recent research. One theory is that denser breasts result from higher levels of estrogen—making exercise particularly important (see #6). “Shrinking your body fat also changes growth factors, signaling proteins such as adipokines and hormones like insulin in ways that tend to turn off cancer-promoting processes in cells,” Walker says.

9) Head off cell phone risks

Use your cell phone only for short calls or texts, or use a hands-free device that keeps the phone—and the radio frequency energy it emits—away from your head. The point is more to preempt any risk than to protect against a proven danger: Evidence that cell phones increase brain cancer risk is “neither consistent nor conclusive,” says the President’s Cancer Panel report. But a number of review studies suggest there’s a link.

10) Block cancer with color

Choosing your outdoor outfit wisely may help protect against skin cancer, say Spanish scientists. In their research, blue and red fabrics offered significantly better protection against the sun’s UV rays than white and yellow ones did. Don’t forget to put on a hat: Though melanoma can appear anywhere on the body, it’s more common in areas the sun hits, and researchers at the University of North Carolina at Chapel Hill have found that people with melanomas on the scalp or neck die at almost twice the rate of people with the cancer on other areas of the body.

11) Pick a doc with a past

Experience—lots of it—is critical when it comes to accurately reading mammograms. A study from the University of California, San Francisco, found that doctors with at least 25 years’ experience were more accurate at interpreting images and less likely to give false positives. Ask about your radiologist’s track record. If she is freshly minted or doesn’t check a high volume of mammograms, get a second read from someone with more mileage.

12) Eat clean foods

The President’s Cancer Panel recommends buying meat free of antibiotics and added hormones, which are suspected of causing endocrine problems, including cancer. The report also advises that you purchase produce grown without pesticides and wash conventionally grown food thoroughly to remove residues. (The foods with the most pesticides: celery, peaches, strawberries, apples, and blueberries. “At least 40 known carcinogens are found in pesticides and we should absolutely try to reduce exposure,” Sellers says.

13) Do a folic acid check

The B vitamin, essential for women who may become or are pregnant to prevent birth defects, is a double-edged sword when it comes to cancer risk. Consuming too much of the synthetic form (not folate, found in leafy green veggies, orange juice, and other foods) has been linked to increased colon cancer risk, as well as higher lung cancer and prostate cancer risks. Rethink your multivitamin, especially if you eat a lot of cereal and fortified foods. A CDC study discovered that half of supplement users who took supplements with more than 400 mcg of folic acid exceeded 1,000 mcg per day of folic acid. Most supplements pack 400 mcg. Individual supplements (of vitamin D and calcium, for instance) may be a smarter choice for most women who aren’t thinking of having kids.

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