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The Role of Lifestyle in the Prevention of Cancer.

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Substance use, nutrition, sleep, physical activity, mental health, and environment play an important role in determining cancer risk. Read below to know more.

Written by

Dr. Shuchi Jain

Medically reviewed by

Dr. Rajesh Gulati

Published At September 15, 2022
Reviewed AtJanuary 19, 2023

Introduction:

Cancer is one of the most dreaded diseases in humans but is believed to be preventable.

Only about five to ten percent of cancers are due to genetic defects, the remaining ninety-five percent are due to lifestyle factors and the environment. The lifestyle factors include smoking, alcohol and drug abuse, unhealthy diet, pollutants, stress, obesity, lack of exercise, and infections. The majority of cancer-related deaths are due to diet (30 % to 35 %), tobacco use and smoking (25 % to 30 %), infections (15 % to 20 %), and the remaining percentage are due to other factors mentioned above. Thus, cancer can be prevented by altering the lifestyle choices such as smoking cessation, limiting alcohol use, caloric restrictions and switching to a healthy diet, exercising, vaccinations, and regular checkups.

Human Biology and Cancer:

Human biology is very complicated. We all talk about genes and their impact on our lives. But in reality, genes have very little impact on the outcomes. Our lifestyle choices decide our health and well-being. Genes are not in our control but the choices we make are! Genes can update us and warn us about the increased risk of particular diseases, but they do not determine the actual cause.

What Are the Causative Factors Leading to Cancer?

Cancer is a worldwide killer that accounts for nearly ten million deaths each year. It is the second most cause of death after cardiovascular disease.

It is caused by:

  • Internal factors such as immune conditions inherited mutations and hormones.

  • External factors such as smoking cigarettes, tobacco, and alcohol use, diet, radiation, and infectious organisms.

The link between lifestyle and cancer is strongly associated. Many factors such as personal choices and lifestyle influence cancer risk. We have control over exposure to these factors thus we have the power to minimize the effect and maximize the chances of living a long and healthy life.

What Lifestyle Factors Cause Cancer?

Tobacco: Tobacco causes cancer almost everywhere in the body and is the leading cause of different kinds of cancer such as lung cancers, oral cancers, cancers of the throat, esophagus, kidney, pancreas, bladder, etc. In 1960, smoking was identified as a leading cause of lung cancer. Since then, efforts are continuously made to reduce tobacco use. Smoking tobacco in the form of cigarettes and cigars causes nine out of ten deaths. Tobacco has almost seventy chemicals that can cause cancer.

Every time you breathe in smoke, the chemicals travel into the bloodstream and ultimately to all the organs and tissues. Many of these chemicals damage your deoxyribonucleic acid. Damaged deoxyribonucleic acid makes cells grow differently. These unusual cells lead to cancer. People who smoke are not the only ones who get cancer from it. People around them (kids, families, friends, etc) also inhale that smoke and are prone to cancer. This is called secondhand smoke or passive smoking.

The most important decision one can make to avoid cancer from tobacco is,

If you do not use tobacco - never start it.

If you use tobacco - it is the right time to quit it.

Alcohol: Alcohol misuse is one of the most preventable factors along with tobacco use accounting for around ten percent of all cancer cases. Alcohol use raises the risk of oral, throat, larynx, oesophageal, and stomach cancers. Drinking and smoking altogether raise the risk many times as compared to doing them alone. Long-term alcohol use has a strong association with liver, colon, and rectal cancer. Regular alcohol consumption minimizes the body's ability to absorb nutrients that are particularly useful to fight cancer.

Diet: High fat, high protein, and low fiber diet (red or processed meat, refined carbohydrates, etc ) may increase the risk of developing certain cancers such as lung, colon, rectal prostate, and others. The food choices that we make play a decisive role in determining the risk factors.

A diet rich in whole grains, healthy fats, fruits and vegetables, and lean protein is useful in minimizing the risk of cancers.

Obesity: Being overweight or having an abnormally high body fat percentage can be a contributing factor to the development of cancer. In some cases, obesity decreases the natural defense capabilities of humans and can contribute to cancer development.

Environmental Pollutants: Both indoor and outdoor environmental pollutants are linked to various cancers. Outdoor air pollution by carbon particles and polycyclic aromatic hydrocarbons and indoor pollution by smokes, volatile compounds, food additives, pesticides, dioxins, pharmaceutical medicines, etc have contributed largely to the occurrence of cancer.

Outdoor pollutants increase the risk of lung cancers whereas indoor pollutants are associated with an increased risk of leukemia and lymphoma (in children), and brain tumors (in adults).

What Are the Ways to Prevent Cancer?

It has been found that the majority of factors leading to the development of cancers are preventable and are related to lifestyle.

  • Tobacco, diet, infection, obesity, etc are found to be the contributing factors in the majority of cancers, it is quite clear how to prevent cancer. Lung cancer and its association with cigarette smoking are well known. One can quit smoking and limit alcohol consumption. This will have a major effect on cancer prevention.

  • Viral and bacterial infection is another determinant cause of cancer. Proper immunization and scheduled vaccinations can help people to prevent cervical and other cancers.

  • Diet, obesity, and environmental factors can be taken care of. One can make healthy choices, focus on regular exercise and contribute to a green and clean environment thereby limiting the causative factors. Modifying diet can help in reducing the risk of cancers to a greater extent.

  • Carotenoids, spices, etc are very helpful as they have anti-inflammatory and anti-carcinogenic properties. The anticarcinogenic properties of lycopene have been successfully demonstrated.

  • Physical fitness should be maintained. Exercise should be made a part of daily routine. Physical inactivity is associated with an increased risk of breast, prostate, colon, and pancreatic cancers. Thus for a healthy life, exercise regularly.

Conclusion:

Cancer is a deadly disease and the most contributing factors to it are related to lifestyle. Factors such as diet, exercise, nutrition, alcohol, and tobacco use, sleep, and overall well-being should be taken care of. We are the ones who can work upon the following measures and prevent the emergence of such a disease. Reducing exposure to carcinogens, adopting a healthy lifestyle, exercising, etc are the key to preventing it. Be an inspiration for others and motivate them to join the healthy path and fight the disease.

Frequently Asked Questions

1.

What Lifestyle Changes Can Help Prevent Cancer?

A healthy diet, in general, may reduce the risk of cancer by 10 % to 20 %. Making healthy food choices could help prevent cancer. Consume a variety of fruits, vegetables, legumes (like peas and beans), fish, poultry, whole grains, and legumes. Consume less red meat (beef, lamb, goat, and pork) and less processed meats (like bacon, sausage, hot dogs, and some deli meats). Other lifestyle changes, such as quitting tobacco and alcohol consumption, maintaining a healthy weight, and engaging in physical activity, can also help prevent cancer.

2.

What Are the Lifestyle Factors That Cause Cancer?

Nearly ten million people die from cancer each year, making it the leading cause of death worldwide. The majority (ninety-five percent) of cancers are caused by environmental and lifestyle factors, with only five to ten percent being due to genetic defects. The lifestyle factors that could cause cancer include cigarette smoking, alcohol, sun exposure, diet (fried foods, red meat), infections, stress, environmental pollutants, obesity, and physical inactivity.

3.

How Does Physical Activity Reduce Cancer?

Getting more physical activity is linked to a lower risk for several cancers, including breast, prostate, colon, endometrial, and possibly pancreatic cancer, according to the American Cancer Society Guidelines on nutrition and physical activity for cancer prevention. Exercise can lower inflammation, maintain a healthy weight, and strengthen the immune system, all of which can help prevent cancer. Working, exercising, doing household chores, and engaging in leisure activities like walking, running, jogging, yoga, bicycling, hiking, and swimming all count as physical activity.

4.

What Are Six Foods That Lower the Risk of Cancer?

 - Because of their high levels of antioxidants and other vitamins, such as vitamin C and beta-carotene, blueberries and goji berries are two essential foods that can reduce your risk of developing cancer. Antioxidants are a key nutrient in foods that fight cancer. They support the body's defenses against free radicals, which can harm and even destroy cells.
 - Antioxidants called polyphenols are present in green tea.
 - The active component curcumin is found in turmeric, which is being researched for treating various cancers.
 - Ginger has anti-inflammatory properties. The risk of developing cancer may be lowered by reducing inflammation, a known precursor to cancer and other chronic diseases.
 - Antioxidants, carotenoids, and vitamin C are abundant in leafy greens like spinach, broccoli, and kale.

5.

Can Stress Cause Cancer?

The risk of cancer is not directly increased by stress. Everyone experiences stress at some point, which is very common. However, some may find it more difficult to maintain their health during stressful situations and react differently to stress. A person's daily routine may change as a result, which may increase their risk of developing cancer.

6.

Can Cancer Subside on Its Own?

The immune system may regularly fight cancer or pre-cancer without you even knowing it. Unfortunately, cancer rarely goes away on its own without treatment; almost always, treatment is necessary to eradicate cancer cells. This is so because cancer cells operate differently from healthy cells.

7.

What Substance Can Cause the Risk of Cancer?

The occurrence of cancer has been greatly influenced by indoor and outdoor air pollution from smoke, volatile compounds, pesticides, food additives, dioxins, pharmaceutical drugs, and other pollutants like carbon particles and polycyclic aromatic hydrocarbons. While indoor pollutants are linked to an increased risk of brain tumors, leukemia, and lymphoma (in children), outdoor pollutants are linked to an increased risk of lung cancers (in adults).
Dr. Rajesh Gulati
Dr. Rajesh Gulati

Family Physician

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lifestyle modificationcancer prevention
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