Cancer is a complex group of diseases characterized by the uncontrolled growth and spread of abnormal cells in the body. It can manifest in many different ways depending on the organ or tissue affected. For example, lung cancer affects the lungs and breathing, breast cancer may present as lumps or changes in breast tissue, while colorectal cancer impacts the digestive tract.
In the Philippines, some of the most common types include breast cancer, lung cancer, cervical cancer, liver cancer, prostate cancer, and colon cancer. In 2020, cancer-related deaths made up a sixth of mortality rates.
These cancer cases continue to rise, making cancer prevention more important than ever.
What Puts You at Higher Risk of Cancer?
While some factors, such as family history and genetics, cannot be changed, many aspects of a person’s risk are influenced by daily lifestyle choices.
According to the American Cancer Society, habits like tobacco use, exposure to secondhand smoke, not using sun protection, uncontrolled weight gain, and not having enough physical activity may increase cancer risk.
The good news is that adopting simple habits that lower cancer risk can significantly put you at lower risk of developing certain cancers.
7 Habits for Cancer Prevention
By focusing on healthy behaviors, individuals can protect themselves and even protect children from future health issues.
1. Maintain a Healthy Body Weight
One of the most effective ways to reduce cancer risk is to maintain a healthy weight. If you have excess body weight, the first step towards your weight loss journey should be identifying the reason for your weight gain.
Is it an unhealthy lifestyle? Do you have hormonal issues or underlying health problems that may be causing excess body weight? It’s crucial to ask these questions so you can develop the best strategies.
Excess body weight and weight gain are linked to a higher risk of developing several types of cancer, including breast cancer, colorectal cancer, and prostate cancer. Keeping a healthy body weight helps regulate hormones and reduce inflammation, both of which play a role in developing cancer.
To control weight and shave off excess body weight, focus on portion sizes and avoid high-calorie foods such as fast food, sugary drinks, and highly processed foods.
Regular weight loss strategies combined with long-term lifestyle changes can help maintain a healthy body weight and lower risk for both cancer and heart disease.
2. Eat a Healthy Diet, Rich in Whole Foods
A healthy diet plays a critical role in cancer prevention.
Consuming healthy foods like fruits and vegetables, whole grains, and plant foods provides essential nutrients and antioxidants that help fight cell damage. A healthy diet should incorporate whole foods such as brown rice, wild rice, and whole wheat bread, which support overall health and reduce the risk of cancer.
Limit intake of processed foods and fast food, processed meats like hot dogs, and red meat, which have been linked to colon cancer and colorectal cancer.
Avoid foods high in saturated fat and trans fats, as well as sugary drinks that contribute to excess weight. Instead, include healthy fats from sources like fatty fish, nuts, whole grains, and seeds.
If you have nutrient deficiencies that must be addressed, your healthcare provider may advice you to take dietary supplements.
While some people turn to dietary supplements, it’s better to obtain nutrients from whole foods whenever possible. A balanced diet that includes vitamin D, fiber, and essential nutrients is more effective than relying solely on supplements.
3. Stay Physically Active
Regular physical activity is another cornerstone of cancer prevention, as any healthcare professional would tell you.
Being physically active helps maintain a healthy weight, improves immune function, and reduces inflammation.
Exercise regularly, incorporating both moderate and vigorous intensity activity into your routine.
Even small actions, like taking a walk during your lunch break or choosing the stairs, can make a difference. These conscious choices to get more physical activity, no matter how small, do add up.
Staying active not only lowers cancer risk but also reduces the likelihood of heart disease and other chronic illnesses.
4. Avoid Tobacco and Secondhand Smoke
Smoking is one of the leading causes of lung cancer and is responsible for many cancer cases worldwide.
Tobacco use, including chewing tobacco, significantly increases the risk of developing multiple types of cancer. To prevent cancer, it is crucial to quit smoking and avoid exposure to secondhand smoke.
Young adults and individuals at a younger age should be especially mindful, as early exposure increases a person’s risk over time. Quitting smoking at any stage can still reduce your risk and improve overall health.
5. Limit Alcohol Consumption
Alcohol consumption is another factor linked to cancer risk. Regularly drinking alcohol puts you at a higher risk of cancers such as liver cancer, breast cancer, and colorectal cancer.
To prevent cancer risk, limit how often you drink alcohol or avoid it altogether.
Replacing alcohol with healthier alternatives like water or natural fruit juices can support healthy food habits and reduce excess calorie intake.
6. Protect Yourself from Infections
Certain infections are known to increase the risk of cancer.
For one, the human papillomavirus (HPV), a common sexually transmitted infection, is a major cause of cervical cancer. Getting the HPV vaccine is a proven way to prevent cancer caused by this virus. Studies have shown that individuals who got the HPV vaccine before the age of 16 are 80% less likely to develop cervical cancer.
Practicing safe behaviors and staying informed about vaccinations can significantly reduce your risk of developing infection-related cancers.
7. Get Regular Screening Tests
Early detection is key to preventing cancer from progressing. Screening tests can identify abnormalities before they develop into serious conditions.
Regular screenings for breast cancer, cervical cancer, skin cancer, and colorectal cancer are especially important for cancer prevention.
Consult a healthcare professional or healthcare provider to determine which screening tests are appropriate based on your age, family history, and overall health.
Early diagnosis can greatly improve treatment outcomes and survival rates.
Adopt Long-Term Healthy Behaviors
Consistency is essential when it comes to cancer prevention. Following an American Cancer Society guideline or similar recommendations can help establish habits that lower cancer risk over time. These include maintaining a healthy diet, staying physically active, and avoiding harmful substances.
Simple changes, such as choosing whole grains over refined grains, reducing intake of saturated and trans fats, and prioritizing healthy fats, can make a lasting impact. Developing a routine centered on healthy behaviors ensures that you are actively working to reduce cancer risk every day.
Prioritizing Health Starts at Home in Camella
Creating an environment that supports healthy living is just as important as individual habits.
Communities and homes that encourage physical activity, access to healthy foods, and overall well-being can significantly influence long-term health outcomes.
This is where thoughtful community planning comes in. Camella, one of the Philippines’ leading property developers, understands the importance of promoting a balanced lifestyle. By designing communities with open spaces, walkable areas, and access to essential services, Camella supports residents in staying physically active, maintaining a healthy body weight, and practicing healthy eating habits.
Choosing a home in a community that values wellness can make it easier to adopt simple habits that lower cancer risk. From morning jogs to access to fresh food options, the right environment helps individuals and families prioritize their health.
