Across all demographics, individuals worldwide are experiencing a concerning uptick in cancer diagnoses each year. This insidious illness can manifest anywhere in the body, characterized by the unchecked proliferation of cells leading to the formation of malignant tumors. According to the World Health Organization (WHO), approximately 20 million cases of cancer were identified globally in 2022, marking a significant increase from 18 million in 2020. Alarmingly, projections suggest that this figure could surge by a staggering 77% to reach 35 million cases by the year 2050.
The coronavirus pandemic could be one of the numerous causes of the rise in cancer cases. Healthcare services were disrupted and screenings and diagnoses were delayed as a result of lockdown. This rise in cancer cases that go undiagnosed or untreated may also have been caused by lifestyle changes like eating changes and decreased physical activity.
According to the World Health Organization (WHO), the escalating rates of cancer worldwide are primarily attributed to factors such as the aging population, tobacco and alcohol consumption, obesity, and pollution. As World Health Day approaches on Sunday, April 7, 2024, it’s imperative to focus on lifestyle choices that can serve as protective measures against this lethal disease. Adopting healthy eating habits, managing weight effectively, and engaging in regular physical activity are essential steps in lowering the risk of cancer.
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LIFESTYLE CHANGES TO PREVENT CANCER
- Steer clear of tobacco: Tobacco consumption is a primary contributor to both cancer development and fatalities. Refrain from smoking and minimize exposure to secondhand smoke to decrease the likelihood of developing lung, throat, mouth, and pancreatic cancers.
- Opt for nutritious eating: Prioritize a diet abundant in fruits, vegetables, whole grains, lean proteins, and fiber-rich foods like millets. Restrict consumption of red and processed meats as well as sugary, fried, and high-fat foods to lower the risk of breast and gastrointestinal cancers. Plant-based diets offer ample nutrients and antioxidants that mitigate inflammation and safeguard healthy cells.
- Sustain a healthy weight and stay physically active: Maintaining an optimal weight is crucial in preventing cancers such as breast, colon, endometrium, and kidney cancers. Strive for a minimum of 150 minutes of moderate-intensity exercise per week, incorporating strength training exercises to promote overall physical well-being
- Refrain from alcohol consumption: Consuming alcohol has been associated with an elevated risk of liver, breast, and colorectal cancers. Limiting or abstaining from alcohol intake can effectively lower your susceptibility to these types of cancer.
- Shield your skin from sun exposure: The ultraviolet (UV) radiation emitted by the sun can predispose individuals to skin cancer. Employing protective measures such as applying sunscreen with an SPF of 30 or higher, donning protective clothing, and avoiding sun exposure during peak hours can mitigate the risk of developing skin cancer.
- Receive vaccinations: Immunizations like the Human Papillomavirus (HPV) and Hepatitis B vaccines offer protection against viruses known to cause cervical and liver cancers, respectively.
- Avoid risky behaviors: Engaging in safe sexual practices and refraining from sharing needles are vital precautions against infections that heighten the risk of cancer, including HPV and hepatitis C.
- Prioritize regular medical examinations: Timely detection facilitated by routine screenings for cancers such as breast, cervical, and colorectal cancers can be lifesaving. Additionally, conducting self-examinations for cancers like breast and testicular cancer aids in early detection and intervention.
- Enhance sleep quality and stress management: Prioritize obtaining a consistent eight hours of sleep each night, and incorporate practices such as meditation and yoga into your routine to enhance overall well-being and bolster immune function.
- Minimize contact with environmental and occupational dangers: Recognized carcinogens such as asbestos, radon, and benzene pose significant health risks. Mitigating exposure to these substances can effectively lower the likelihood of developing lung and other types of cancers.