3 Practices to Reduce the Risk of Cancer

SadaNews - Cancer is one of the leading causes of death worldwide, and although most cancer cases result from factors beyond our control, at least 42% of new cases can be avoided, according to the health and nutrition site "Health".

There are several strategies that improve public health and reduce the risk of cancer, which are:

Eating fresh foods

Research links ultra-processed foods (such as fast food, packaged snacks, soft drinks, and sweets) to an increased risk of cancer, as well as other health problems. Following a diet rich in fresh fruits and vegetables can help reduce the risk of cancer.

For this reason, Dr. Ernest Hawk, head of cancer prevention at the MD Anderson Cancer Center of the University of Texas, tells "Health" that he tries to consume less processed foods and incorporate more fruits and vegetables into every meal.

Hawk adds that he also tries to increase the number of steps he takes, often doing two or three laps around the floor where he works during breaks to stay more active, considering it an effective strategy to reduce the risk of cancer.

Practicing mindfulness meditation

Dr. Anton Belchik, a surgical oncologist at the "Saint John" Institute in California, places great importance on exercising regularly and avoiding processed foods. He also works hard to reduce his stress levels.

He tells "Health": "It is well known that stress and disrupted sleep patterns greatly affect the immune system and the microbiome (microorganisms such as bacteria, fungi, and viruses) in the body, increasing the risk of cancer and cardiovascular diseases. But I am a surgical oncologist, and my sleep patterns are terrible. I wake up at midnight for surgeries, and I perform very large operations, which is extremely stressful."

He clarified that he realizes that some aspects of stress are out of his control, but he does his best to mitigate stress. He adds: "I have begun to pay significant attention to mindfulness. I never imagined I would listen to meditation apps or try to meditate between difficult surgeries, but I do that now." He also makes sure to "relax" well outside of work hours.

Exercising regularly

According to the U.S. Centers for Disease Control and Prevention, physically active adults have a "much lower risk" of developing many types of cancer. The reduced cancer risk is one of the reasons why maintaining physical activity is important to Dr. Christine Theil, a professor at the George Washington University School of Medicine.

She tells "Health": "I try to exercise at least four days a week, preferably five days." On other days, she runs approximately 2.5 miles (about 4 kilometers) or walks for an hour. Theil confirms that she also tries to ensure she walks a lot daily, aiming to complete as close to 10,000 steps as possible each day.

Eating healthy foods and exercising can help you maintain a healthy weight, which is essential for reducing cancer risk, given the close link between obesity and the development of certain types of cancer.