Tweak your lifestyle habits to reduce cancer risk

February 27, 2015

Cancer can be seen as striking haphazardly, but research over the past 40 years shows that lifestyle factors play a huge role in cancer incidence and mortality.

Dr Graham Colditz, an internationally recognised disease-prevention expert at Siteman Cancer Center at Barnes-Jewish Hospital, has put together a list of behaviours that greatly reduce overall cancer risk. And they’re not as complicated as you might think.

For a healthy 2015, Dr Colditz suggests starting with one or two from the list. Once you’ve got those down, move on to the others.

Maintain a ‘healthy’ weight

It’s easier said than done, but a few simple tips can help. If you’re overweight, focus first on not gaining any more weight. That can give your health a boost. When you’re ready, try to take off some extra pounds.

Tips:

• Integrate physical activity and movement into your life.

• Eat a diet rich in fruits, vegetables and whole grains.

• Choose smaller portions and eat more slowly.

For parents and grandparents:

• Limit children’s TV and computer time.

• Encourage healthy snacking on fruits and vegetables.

• Encourage activity during free time.

Get screening tests

A number of important screening tests can help protect against cancer. Some tests find cancers early when they are most treatable, while others can actually help keep cancer from developing in the first place.

For colorectal cancer alone, regular screening could save more than 30,000 lives each year. Talk to a health care professional about which tests you should have and when.

Cancers that should be tested for regularly:

• Colon and rectal cancer

• Breast cancer

• Cervical cancer

• Lung cancer (in current or past heavy smokers)

Protect yourself from the sun

While the warm sun feels great, too much exposure can lead to skin cancer, including serious melanoma.

Skin damage starts early in childhood, so it’s especially important to protect children. Tips:

• Steer clear of direct sunlight between 10am and 4pm (peak burning hours). It’s the best way to protect yourself.

• Wear a hat, long-sleeved shirt and sunscreen with SPF15 or higher.

• Don’t use sun lamps or tanning booths. Try self-tanning creams instead.

For parents and grandparents:

• Buy coloured sunscreen so you can see if you’ve missed any spots on a fidgety child.

• Set a good example for children by protecting yourself with clothing, shade and sunscreen.

Exercise regularly

While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

Tips:

• Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.

• Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk after dinner.

• Stay motivated by exercising with someone.

For parents and grandparents:

• Play active games with your kids, and go on family walks and bike rides.

• Encourage children to play outside and take part in organised activities, such as soccer, gymnastics, running, badminton and dancing.

• Walk with your kids to school in the morning.

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