Cancer Risk Factors: Your Guide to Prevention
Did You Know?
The World Health Organization states that between 30% and 50% of cancers can be prevented by eliminating risk factors and adopting preventive strategies. Understanding these risk factors is necessary, as it empowers individuals to make informed lifestyle changes for effective cancer prevention.
Though we cannot do anything about cancer risk factors such as age, we can make changes in diet, smoking, and other lifestyle-related factors to decrease our cancer risk. This knowledge also helps healthcare providers determine whether early screening tests or more frequent screenings are necessary and beneficial for us.
What are the major risk factors for cancer?
1. Age:
- Cancer can occur at any age, but most cancers are commonly seen in older people.
- The median age of cancer diagnosis is 66, according to recent statistical data from the National Cancer Institute.
- This may be due to extended exposure to carcinogenic substances and the weakening of the immune system.
- Certain slow-growing cancers may start showing symptoms as individuals age.
2. Alcohol:
- Alcohol consumption can raise the risk of developing cancers of the throat, voice box, food pipe, colon, rectum, breast, and liver.
- The more you consume alcohol, the higher your risk of developing cancer.
- When alcohol is metabolised, it converts into a chemical called acetaldehyde, which is a known carcinogen.
- Contaminants that may be present during the production process can also pose cancer risks.
- To lower your cancer risk, it’s advisable to reduce or eliminate alcohol consumption.
- The Centers for Disease Control and Prevention (CDC) recommends that women limit their intake to one drink per day & men limit their intake to two drinks per day.
- Those who find it challenging to quit alcohol entirely should try to stay within these safe limits.
3. Diet:
- Diet is one of the modifiable risk factors for cancer.
- Research has identified certain foods that increase the risk of cancer, including processed meats, red meat, charred meat, deep-fried foods, sugar-sweetened beverages, fast foods, salted fish, very hot beverages, and canned foods.
- Numerous studies and renowned health organisations state that a diet rich in vegetables, fruits, and whole grains can reduce the risk of cancer.
- It’s important to know and educate yourself about cancer-reducing foods and cancer-causing foods.
4. Exposure To Radiation, Sun, & Specific Chemicals:
- Medical radiation: Exposure to medical radiation can damage genetic material and potentially lead to cancer. High-energy radiation like gamma rays, beta particles, and X-rays can be released during nuclear power plant accidents and atomic weapon tests.
While medical procedures like CT scans and chest X-rays can emit radiation that may lead to cell damage, the risk of cancer from these procedures is very small. To minimise unnecessary exposure, discuss with your healthcare provider whether a CT scan or X-ray is necessary for your diagnosis, and always inquire about alternative imaging methods that may use less radiation.
- Environmental radiation: Radioactive gas released from rocks and soil, such as radon, can increase the risk of lung cancer. It’s important to check your home for this gas and take steps to reduce its levels. Use a radon test kit to check for levels in your home, and if high levels are detected, consult a professional for mitigation options.
Additionally, being exposed to chemicals like asbestos, arsenic, and benzene in the workplace or environment can heighten cancer risk. To reduce exposure, follow safety guidelines, wear protective gear when working with hazardous materials, and ensure proper ventilation in areas where these chemicals are present.
- Sun exposure: Ultraviolet rays A and B from the sun can cause various types of skin cancer, particularly in fair-skinned individuals. To help prevent skin cancer, use broad-spectrum sunscreen with at least SPF 30, re-applying every two hours when outdoors. Wearing protective clothing, wide-brimmed hats, and sunglasses when exposed to sunlight is also advisable. Also, try to avoid exposure during peak sun hours, typically between 10 a.m. and 4 p.m.
5. Family History:
- Between 5 to 10 per cent of cancers are hereditary, meaning you have a genetic mutation that has been inherited from one or both parents, raising your chances of developing cancer.
- Having a genetic condition does not guarantee that you will get a particular cancer, but it does increase your risk.
- It is important to discuss with your physician if anyone in your family has a history of cancer or if you have any genetic conditions that may elevate your cancer risk.
- Consider seeking genetic counselling, which can help you understand your risk, discuss testing options, and make informed decisions about your health.
6. Infectious Agents:
- Bacterial, viral, and other infections can increase the risk of cancer by causing chronic inflammation, weakening the immune system, or damaging DNA.
- For example, the human papillomavirus (HPV) is a common virus that can increase the risk of cervical, oral, anal, vaginal, and vulvar cancers.
- To lower the risk of infections, it’s important to get recommended vaccinations, such as the HPV vaccine, which can help prevent HPV-related cancers.
- Additionally, avoid sharing drug-injecting equipment or needles, and practice safe sex to reduce the risk of exposure to infectious agents.
7. Obesity:
- Maintaining a healthy weight is essential for reducing cancer risk, as being overweight or obese can increase the risk of approximately thirteen types of cancer, including cancers of the kidneys, ovaries, pancreas, thyroid, upper stomach, breast, food pipe, colon, rectum, uterus, and multiple myeloma.
- Obesity also heightens the risk of chronic conditions such as kidney disorders, high blood pressure, and diabetes, while chronic inflammation and hormonal imbalances commonly associated with obesity may further contribute to cancer risk.
- To decrease the risk of these health conditions and improve overall well-being, aim to maintain a healthy weight through balanced diets and regular exercise.
- A Body Mass Index (BMI) in the range of 18.5 to 24.9 is considered healthy, and while BMI is calculated using weight and height (BMI = kg/m²), focusing on a holistic approach to health will provide the best long-term benefits for cancer prevention.
8. Tobacco:
Smoking and any form of tobacco use are the foremost risk factors for cancer and cancer-associated deaths. While most people associate smoking primarily with lung cancer, it can actually cause cancer in various parts of the body, including the bladder, cervix, oesophagus, mouth, throat, stomach, and colorectal regions. Given the extensive risk, it is important for smokers to quit immediately rather than limit their intake.
- Each time you smoke, you inhale at least seventy chemicals known to cause cancer, and those who are frequently around smokers are also at high risk.
- Quitting smoking can significantly improve health, even for those who have smoked for many years. Health benefits include improved lung function, reduced risk of cancer, and a decreased likelihood of heart disease.
- To help with quitting, consider utilising resources such as the Indian government’s Tobacco Quitline at 1800 11 2356, which offers support and guidance.
- Additionally, support from healthcare professionals, counselling, and cessation programs can provide essential assistance on the journey to becoming smoke-free.
- People with suppressed immune systems, inflammatory disorders such as ulcerative colitis, lack of physical activity, or high levels of sex hormones like estrogen also face an increased risk of developing cancers.
Steps To Be Taken
If you're aiming to lower your cancer risk and improve your general health, it's all about taking small, consistent steps. Every little change you make can add up to big improvements in the long run. Here are some key areas to focus on:
- Opt for a good diet: Try to include more fruits, veggies, and whole grains in your meals.
- Get moving: Aim for at least 150 minutes of light activity each week to keep your body active.
- Stay on top of screenings: Regular check-ups and health screenings help catch potential problems early.
- Look for help when you need it: Don't be embarrassed to seek professional assistance if you're having trouble controlling your weight or smoking.
Frequently Asked Questions (FAQ’s)
1. What is the first step in cancer prevention?
The first step in cancer prevention is adopting a healthy lifestyle, which includes eating a balanced diet and staying active. Routine screenings and check-ups also play an important role in early detection.
2. How to detect cancer early?
To detect cancer early, it is important to stay on top of routine screenings, like mammograms, colonoscopies, and skin checks, based on your age and risk factors. Pay attention to any unusual signs and consult a doctor if anything is wrong.
3. What is the biggest indicator of cancer?
The biggest indicator of cancer is often the presence of unusual or long-term signs, such as sudden weight loss, fatigue, or lumps. Early detection through screenings is also important for identifying cancer before symptoms appear.
4. How to stop worrying about cancer?
To stop worrying about cancer, focus on maintaining a healthy lifestyle with routine exercise and a balanced diet, and make sure you test yourself regularly. Avoid unnecessary stress by staying informed but not overwhelmed by health information. If you’re feeling anxious, talking to a doctor can provide reassurance.
Wrapping up
Taking small, proactive steps to improve your health can make a big difference in reducing cancer risk. A healthy diet, regular exercise, and keeping up with screenings are simple but effective ways to protect yourself. Understanding your personal risk factors helps you make smarter choices for your well-being. Every positive change you make brings you closer to a healthier, cancer-free future.
References
