The risk of developing cancer can be greatly reduced by adopting a healthy lifestyle. We asked Dr. Mark Fesen, MD, FACP with Central Care Cancer Center in Great Bend, to comment on cancer-prevention tips that were published in a doctor-reviewed article on Web MD.
“Most of these things I do myself,” he said, looking over the list. Fesen exercises regularly, doesn’t smoke or use tobacco, and avoids processed foods, red meat, and alcohol.
Fesen’s eye was drawn to an item on Web MD’s list that suggested:
Know Your Family History
“You inherited more than your mother’s eyes or your father’s grin,” Web MD noted. “They may also have shared their chances for having diseases like cancer. Some genes that parents pass down to their kids have flaws. They don’t repair damaged DNA the way they should, which lets cells turn into cancer. Learn about your family’s medical history and ask your doctor if a genetic test is a good idea for you.”
“Another way to say that,” Fesen joked, “is to “pick different parents!”
In all seriousness, genetics can play a role in the risk of cancer. But when it comes to prevention, the most important thing is to make healthy modifications where you can.
The Number One prevention tip
One tip for cancer prevention tops Dr. Fesen’s list – and most other experts’ lists, including Web MD. This tip is simple: Don’t smoke. If you do smoke, stop.
The one form of cancer that kills more men and women than any other is lung cancer, Fesen said. It may also be the most preventable, by not smoking. The number one thing people can do to prevent cancer is to give up tobacco – no cigarettes, pipes or cigars – and all kinds of vaping, Fesen said.
Marijuana has not been studied as much but can pose the same risks as tobacco, he added.
Every puff of tobacco is packed with 250 harmful chemicals and nearly 70 of them cause cancer, according to Web MD. And it’s more than just lung cancer. Fesen said cigarettes are linked to head and neck cancer, esophagus cancer, breast cancer, kidney cancer, bladder cancer and leukemia.
“And if you’re smoking during your cancer treatment, the smoking makes my treatment less effective, and more complicated, because then you have heart attacks and strokes,” he said.
Fesen also recommends that all smokers over 45 years old get a CAT (computed axial tomography) scan annually. Anyone who has smoked for a long time should continue to get annual CAT scans for the next 15 years if they do quit.
This mirrors the U.S. Preventive Services Task Force recommendation:
The USPSTF recommends annual screening for lung cancer with low-dose computed tomography (LDCT) in adults aged 50 to 80 years who have a 20 pack/year smoking history and currently smoke or have quit within the past 15 years. Screening should be discontinued once a person has not smoked for 15 years or develops a health problem that substantially limits life expectancy or the ability or willingness to have curative lung surgery.
(In case you’re wondering, CT and CAT scans as essentially the same imaging procedure. The terms are often used interchangeably.)
Food and exercise
Diet can help prevent cancer in more ways than one, Fesen said.
First, it’s important to eat broccoli and other cruciferous vegetables – like Brussels sprouts, cabbage, kale and watercress. Fesen said he eats cruciferous vegetables twice a day. “They decrease the risk of GI cancers.”
Web MD adds that fruits and veggies pack an anti-cancer punch because they’re high in nutrients and fiber, and low in fat. They protect against DNA damage that can turn cells cancerous. Studies also show colorful berries have cancer-fighting chemicals that ward off damage to cells.
Next, avoid processed meats.
“Hot dogs and processed meats are horrible for you,” Fesen said.
Web MD adds: Think twice before you throw something on the grill. Studies show that processed meats, like hot dogs, bacon, and sausage, have chemicals called nitrites and nitrates that may be linked to cancer. And research suggests too much red meat like steak and burgers could be a long-term risk for colorectal cancer. Choose safer alternatives for your backyard cookout, like chicken breast or fish.
Fesen also agreed with Web MD’s assertion that extra weight around your middle could add up to a greater chance of having cancer, especially of the breast, colon, uterus, pancreas, esophagus, and gallbladder. Researchers say one reason may be that fat cells release substances that encourage cancer cells to grow.
“Undoubtably, if you keep your weight – all things being normal, 20 to 25 BMI, that decreases the risk of many cancers,” he said.
Exercise fights obesity and lowers levels of hormones like estrogen and insulin, which have been linked to cancer. Aim for 30 minutes of aerobic exercise – the kind that gets your heart pumping – on most days of the week.
Go Easy on Alcohol
Web MD notes that alcohol is linked to cancers of the mouth, breast, liver, esophagus, and others. The more you drink, the higher your risk. If you drink, do it in moderation. Women should stick to one drink a day, men up to two.
Fesen agrees. “There’s no body need for alcohol. You don’t need alcohol,” he said, adding he drinks zero alcohol. “My whole life, I haven’t had five mixed drinks. The safe level of alcohol is zero.”
Put on Sunscreen
Baking in the sun might give you a healthy-looking glow, but under the surface, UV rays cause skin damage that could lead to cancer. Because you can burn in just 15 minutes, rub on sunscreen before you go outside. Pick a broad-spectrum product with an SPF of 30 or higher. Reapply whenever you sweat or swim. And when you’re out in the sun, wear a wide-brimmed hat and wraparound sunglasses.
“I always put the sunscreen on, but sunscreen is not as important as avoiding the sun,” he said. “In Northern Australia, near the equator, their children’s programs for exercise are before 10 a.m. and after 6 p.m.; they don’t have kids in the pool at midday; they don’t have sports events for kids between 10 a.m. and 4 or 5 p.m.”
Practice Safer Sex
Sexually transmitted diseases (STDs) aren’t your only worry during unprotected sex. Some of these infections also increase your odds of having cancer. About 70% of cervical cancers start with human papillomavirus (HPV) types 16 and 18. Some types of hepatitis can cause liver cancer. To stay safe, use a latex condom every time you have sex.
Avoid Toxic Chemicals
Chemicals called carcinogens damage DNA in your cells and raise your chance of having cancer if you touch, eat, or breathe them in. Asbestos, radon, and benzene are a few that some people come into contact with at work or home. Chemicals in weedkillers, plastics, and some home products may also be risky. You can’t avoid every chemical, but know which ones are in products you use and switch to safer options if you can.
Additional information in this story is based on Web MD’s article, “What You Can Do to Prevent Cancer and Why It Works” https://www.webmd.com/cancer/ss/slideshow-ways-to-prevent-cancer
