How to Reduce the Risk of Cancer

by Jody Perrecone

In spite of advances in the diagnosis and treatment of many cancers, the incidence rates of many adult cancers rates have gone up. But it doesn't have to be this way. There are many steps that can be taken, that, on the average, will reduce the risk of getting cancer. Perhaps not surprising: the biggest risk is our lifestyle – how we choose to eat, drink, exercise, smoke, handle stress and -- how we choose to live! 

According to the American Cancer Society, more than one third of the 550,000 cancer deaths in America are linked to our rich diet, obesity, and little exercise, and another one third is linked to smoking.  The American Institute of Cancer Research estimates that 40% of breast cancer cases are preventable. And a major Harvard School of Public Health study reported that 44% of cancer deaths could have been avoided.

Where do we begin?  Start with avoiding gaining weight. Cancers of the breast, colon, uterus, esophagus, pancreas, gallbladder and kidney are all linked to being overweight. Carrying extra weight contributes to inflammation and to higher estrogen levels (a growth factor) and to higher insulin-like growth factors produced by our fat cells.

Then think of consistent exercise. Some 30 minutes of moderate exercise a day reduces the risk of colon cancer by 50% and the risk of breast cancer by 20%. In addition, the National Cancer Institute has tied inactivity to cancers of the esophagus, kidneys, and uterus. 

Then think diet.  Eating more whole foods with its natural fiber content, such as fruits and vegetables and unrefined grains, will not only increase the transit time of the food as it moves from entry to exit, but it will also stimulate the immune system to work at peak performance, thus lowering the risk of colon cancer.  And cut back on meat, and red and processed meat in particular, since they correlate strongly with colon and rectal cancer. And be careful with dairy and high calcium intakes since they correlate closely with prostate cancer according to the World Cancer Research Fund.

And if you smoke, stop! Some 180,000 Americans still die every year from tobacco products, even though the Surgeon General's Report as far back as of 1964 has shown that smoking causes cancer.

But better lifestyle choices will not only reduce the risk of cancer, but it will also provide you with advantages that will include better weight management and a reduction in the risk of  heart disease, high blood pressure, and type II diabetes.