Cancer Prevention

Abel Saj and Dr Lopamudra Das Roy

Published 2020

Almost ten million people die from cancer every year. Many people believe that cancer is out of their control, but many preventable measures exist to provide safer control for cancer.

Knowing different preventable measures is extremely important as it is the most cost-effective and long-term strategy to control cancer.

MAINTAINING A HEALTHY DIET TO REDUCE RISK

An easy way of avoiding the risk of getting cancer is by maintaining a healthy diet. Recent data have found that long term inflammation is a critical component of tumor progression. Many cancers arise from sites of infection, chronic irritation, and inflammation. [1]

A healthy diet should include foods that are rich in antioxidants and anti-inflammatory nutrients. It’s essential to eat foods such as fruits and vegetables, such as garlic, cabbages, broccoli, brussels sprout, etc.[2]

Another essential ingredient to implement in your diet is Turmeric. It contains a chemical called curcumin, which decreases inflammation. Some laboratory studies on cancer cells have shown that curcumin has anti-cancer effects and can kill cancer cells and prevent more from growing.[3]

It’s also important to know which foods to avoid eating that increase inflammation. You should try to limit processed foods as they typically contain unhealthy fats, refined sugars, and artificial ingredients that result in increased inflammation. Try skipping processed items such as fast foods and instant foods. Avoid sodas and sports drinks and stay away from processed meats such as bacon, sausage, and pepperoni. [4]

Eating the right dietary fats is important for reducing inflammation and knowing which fats are good and bad is extremely important. Omega-3 fatty acids can help protect your body from chronic inflammation. On the other hand, Omega-6 fatty acids increase inflammation. It’s important to balance these fatty acids and take in more Omega-3 and less Omega-6.

It’s recommended to eat foods such as salmon, tuna, chia seeds, pecans, and avocado as they contain Omega-3. Using oils such as olive oil and canola oil is also recommended. However, oils such as corn, sunflower, peanut, and soybean oils are to be avoided as they contain Omega-6 fat. [5]

CHANGES IN LIFESTYLE TO REDUCE RISK

By making just minor changes to your lifestyle can make a tremendous impact. Staying physically active and avoiding the intake of alcohol and tobacco are good preventable measures to reduce risk.

Physical Activity

More than 60 percent of U.S. adults do not engage in the recommended amount of physical activity and approximately 25 percent of U.S. adults are not active at all. [6]

With such a huge population of the US lacking physical activity, cancer risk increases.

Exercise is important because it lowers cancer risk by helping control weight, reduces sex hormones or insulin, and strengthens the immune system. Walking at about 3 mph (or 20 minutes per mile) is considered moderate-intensity and it’s recommended that adults get at least 150 minutes of moderate-intensity workout each week. [7]

Drinking Alcohol

Drinking alcohol raises the risk of cancers in the mouth, throat, larynx (voice box), esophagus, colon and rectum, liver, and breast. The less alcohol you drink, the lower the risk of cancer.

When you drink alcohol, your body breaks it down into a chemical called acetaldehyde. Acetaldehyde damages your DNA and prevents your body from repairing the damage. When DNA is damaged, a cell can begin growing out of control and create a cancer tumor. [8]

Doctors recommend avoiding all types of alcoholic drinks, including wines, beers, cocktails, and liquor as they all are linked with cancer.

Tobacco Use

Tobacco use is the most preventable cause of cancer. Life expectancy decreases by 13 years on average for heavy smokers compared to people who have never smoked.[9]

Tobacco smoking is most nearly associated with lung cancer, but it can cause cancer in the bladder, Cervix, Esophagus, Liver, Stomach, Pancreas, etc.

Tobacco smoke has at least 70 carcinogens and every time you breathe in that smoke, these chemicals get into the bloodstream and damage the DNA.

Secondhand smoke can also increase the risk of getting cancer. Secondhand Smoke is the smoke that an individual breathes from another person’s use of tobacco products. Smokeless tobacco products, such as dipping and chewing tobacco, can also cause cancer. [10]

Doctors recommend completely avoiding tobacco at any cost to prevent the risk of cancer.

In conclusion, it’s extremely important to be aware of all the preventable measures to reduce the risk of getting cancer. Individuals who are undergoing cancer diagnosis should also take into consideration all the preventable measures to reduce the chance of getting cancer a second time.

@BrestCancerHub, by Rishyendra Medamanuri

HOW TO COMBAT STRESS DURING CANCER DIAGNOSIS

Cancer patients often experience increased stress levels and depression during their cancer diagnosis. Patients also experience difficulty in sleeping, fatigue, and an increase in negative thoughts.

Stress may not directly cause cancer, but it can promote cancer growth and progression through neuroendocrine pathways that increase inflammation, promote angiogenesis, reduce anoikis, and decrease the efficacy of chemotherapy. [11]

Yoga is a proven technique that helps deal with stress because of its two main components: deep breathing and meditation. These components work on the sympathetic nervous system (SNS), the part of the brain which is aroused during times of stress, and the parasympathetic nervous system (PNS), the part of the brain that calms the body. Yoga reduces the SNS and increases the PNS, which results in decreasing stress levels. [12]

A CancerCare client who participated in a biweekly young adult yoga program agreed. “I enjoy coming to the mat because I can focus solely on myself and my body,” the client said. “I tune out work, doctor appointments, and cancer.” [13]

Patients should also engage in personal activities that help them reduce tension and stress such as spending time with family and friends, watching a relaxing movie, or engaging in hobbies and passions.

These can help patients clear their minds and give them a sense of self-regulation. It helps them cope with stressful and traumatic situations and can help patients regain spiritual experience and inner peace

References