Cancer... either you have had it, will develop it at some time, or know someone who has had it or has it. Whether we like it or not, cancer affects each one of us directly or indirectly. Preventing cancer is easier than you may think. Through simple lifestyle changes, we can reduce our risk of developing many types of cancer.

A number of agents have been implicated in causing cancer. A large proportion of cancers are caused by living habits and environmental carcinogens. Being aware of these carcinogenic agents and avoiding them and making small changes in everyday lives might help reduce the chances of getting cancer. The agents known to have the potential of causing cancer include:

Tobacco – causes cancer of the mouth, throat (pharynx), voicebox (larynx), food pipe (esophagus), lung, pancreas, kidney, urinary bladder, and uterine cervix. At least 90% of lung cancer deaths are due to smoking.

Alcohol – Increases the risk of cancers of mouth, pharynx, larynx and esophagus by increasing the permeability of the mucosa to various carcinogens especially tobacco.

Ionizing radiation – well established as an etiologic factor in the development of leukemia.

Environmental exposure – exposure to solar ultraviolet radiation dramatically increases the risk for skin cancers. Asbestos exposure can cause cancers of the lung, pleura and abdominal peritoneum.

Viruses and bacteria – viruses of the HPV & HSV family cause carcinoma of womb's mouth (cervix) and carcinoma of the oral cavity, the commonest cancer types seen in India. Chronic carrier state of Hepatitis B virus increases significantly the risk of developing liver cancer. Helicobacter pylori is associated with increased risk of developing stomach cancer.

Chemical agents – a number of cancers are related to increasing use of potentially carcinogenic chemicals in various aspects of life. These chemicals get to our body through air, water, food, etc. Air pollution caused by various sources can increase the risk of cancer. Carcinogenic chemicals in air can come from automobiles and industries and affect the lung. Exposure to certain chemical agents like benzene increases substantially the chances of developing cancer esp. bladder cancer.

Dietary habits – Obesity and high intake of fat, animal protein (particularly red meat), salt-cured foods, and nitrate/nitrite additives in the diet does seem to increase the risk of development of cancer.

Cancer Prevention Guidelines

The issue of cancer prevention is confusing; sometimes what's recommended in one study may be advised against in some other. The following tips though can greatly reduce the chances of getting cancer:

Avoid Tobacco and Alcohol: All types of tobacco products greatly increase the chances of getting cancer. Rejecting tobacco is one of the most important health decisions you can make and can significantly reduce the risk of several cancers such as, lung, esophagus, voice box (larynx), mouth, bladder, kidney, pancreas, cervix, stomach etc.

Cigarette smoking is responsible for more than 85 percent of all cases of lung cancer — the leading cause of cancer death in men. Every time you smoke a cigarette, you inhale more than 60 substances (carcinogens) that can cause your cells to become cancerous. In addition, the tar in cigarette smoke forms a sticky brown layer on the lining of your lungs and air passages. This layer traps the carcinogens you've inhaled.

Smoking cigars and pipes or chewing tobacco isn't safe either. Compared with nonsmokers, cigar and pipe smokers have higher rates of lung cancer, as well as cancers of the larynx, esophagus and mouth. Chewing tobacco also increases the risk of cancers of the mouth, cheeks and gums. Even if you don't smoke, reduce your exposure to secondhand smoke. Each year, about 3,000 nonsmokers die of lung cancer caused by secondhand smoke.

Drink alcohol in moderation, if at all. Your risk of cancers, including oral, esophageal and other cancers, increases with the amount of alcohol you drink and the length of time you've been drinking regularly. Even a moderate amount of drinking — two drinks a day if you're a man or one drink a day if you're a woman, and one drink a day regardless of your sex if you’re over 65 — may increase your risk.

Exercise Regularly to Be Physically Fit: Maintaining the right body weight through regular exercise also helps to prevent cancer. The obese may be at risk for cancers of the prostate, colon, rectum, uterus, ovaries and breast and physical activity lowers the risk by far.

To adopt a physically active lifestyle, adults should engage in moderate activity for a minimum of 30 minutes on atleast 5 days of the week and 45 minutes or more of moderate to vigorous activity may further reduce the risk of breast and colon cancer. Children and adolescents should engage in moderate to vigorous physical activity for a minimum of 60 minutes per day at least 5 days per week.

Exercise sessions can include brisk walking, aerobics, jogging, skipping, swimming, playing an active sport etc. Safe exercise programs can be customized for anyone based on the expert advice of a physical therapist.
 
Eat a Balanced and Healthy Diet: About 30 percent of cancers are related to issues of nutrition, including obesity. Maintaining a balanced diet comprising diverse health food items may not guarantee safety from cancer but will surely reduce the risk.

Eat foods from plant-based sources or foods as close to their natural state as possible. Eat five or more servings of fruits and vegetables each day. Green and dark yellow vegetables, beans, soybean products and cruciferous vegetables — such as broccoli, sprouts and cabbage — may help reduce your risk of colon and stomach cancers. Choose whole grains in preference to processed (refined) grains and sugars.

Limit fat and consumption of red meats, especially those high in fat and processed. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets may increase your risk of cancers of the prostate, colon, rectum and uterus. Avoid sugar. Cancer loves sugar. Some even feel cancer thrives on most carbohydrates too, so it would make sense to limit some of these too such as corn and potatoes. 

Get Examined Periodically: Regular screening and self-examination for certain cancers may not prevent cancer, but it can increase your chances of discovering cancer early — when treatment is more likely to be successful. Screening should include skin, mouth, colon and rectum. For men, it should also include your prostate and testis and for women it can include cervix and breast cancer.

Being aware of any changes in the body can help detect cancer early, increasing the chances of successful treatment. As soon as any changes are noticed an immediate consultation with a doctor is imperative. Screening exams, such as sigmoidoscopy or the fecal occult blood test, mammography, and the Pap test can detect precancerous conditions (which can be treated before they turn into cancer) and early-stage cancer.

Get Immunized Against Viral Infections: Certain cancers are associated with viral infections that can be prevented with immunization:

• Hepatitis B can increase the risk of liver cancer.
• Human papillomavirus (HPV) is a sexually transmitted virus that can lead to cervical cancer.

Protect Against Radiation Exposure: Skin cancer is one of the most common kinds of cancer — and most easily preventable too. Although repeated exposure to X-rays or contact with certain chemicals can cause it, direct and prolonged exposure to sunlight is by far the most common cause of skin cancer.

Most skin cancers occur on exposed parts of the body, including face, hands, forearms and ears. Nearly all skin cancer is treatable if detected early, but it's better to prevent it in the first place. Avoid peak hours of sun’s ultraviolet radiation, stay in shade when outside to minimize direct sun exposure, cover exposed areas of the body by wearing light-colored, loose fitting clothing, use sunscreen lotion on the exposed body parts etc. to prevent skin cancer.

Avoid Promiscuous Behavior and Stressful Lifestyles: Reduce risk of certain cancers that may be caused by viral infections transmitted either sexually or by contaminated needles. Multiple sexual partners can lead to HPV or HIV and intravenous drug users who share needles too increase the risk of AIDS. People with HIV or AIDS have an increased risk of anal cancer, cervical cancer, liver cancer, lymphoma and Kaposi's sarcoma. Both forms of hepatitis (B & C) can be passed through sexual contact with an infected person or sharing needles with an infected drug user. Practice safe sex by using condoms, limit the number of sexual partners, share needles cautiously and seek help for drug addiction to greatly reduce the risk of cancers through infections.

Deal with stressful lifestyles before stress causes any harm. Consider the use of mind/body approaches or stress reduction techniques.