Maintain a healthy lifestyle to minimize cancer risk:
- Stay physically active by engaging in moderate exercise for at least 150 minutes each week. Activities like brisk walking, cycling, or swimming are great options. Additionally, incorporate strength training and exercise classes for more vigorous workouts. Avoid prolonged periods of inactivity by taking breaks from sitting and using stairs instead of elevators.
- Adopt a balanced diet rich in fruits and vegetables to reduce the risk of bowel cancer. The fiber found in these foods promotes proper bowel function. Limit consumption of red and processed meats as they are associated with increased cancer risk. Opt for high-quality meats and consume them in moderation.
- Keep an eye on your weight as maintaining a healthy BMI can significantly lower cancer risk. Use the NHS BMI healthy weight calculator to determine your BMI, aiming for a range of 18.5-25. Being overweight or obese increases the likelihood of developing cancer, so strive to maintain a healthy weight through diet and exercise.
- Limit alcohol intake to no more than 14 units per week, as recommended by Chief Medical Officers. Excessive alcohol consumption is linked to various cancers, including breast cancer. Cutting back on alcohol can reduce your cancer risk and improve overall health.
- Quit smoking to prevent lung cancer, as smoking is a major contributor to its development. Both small cell and non-small cell lung cancers are linked to smoking. Even occasional smoking can harm lung cells over time, increasing the risk of cancer. Seek support and resources to quit smoking for good.
- Protect your skin from harmful UV rays to prevent melanoma, the most serious type of skin cancer. Avoid prolonged sun exposure, especially between 10 am and 4 pm when the sun’s rays are strongest. Wear protective clothing, such as hats and sunglasses, and use broad-spectrum sunscreen with a minimum SPF of 30. Reapply sunscreen every two hours, or more frequently if swimming or sweating.
- Perform regular self-examinations and attend screenings for early detection of cancer. For breast cancer, examine your breasts monthly and report any changes to your GP. Attend routine screenings as recommended, such as mammograms for women aged 50-70 and cervical cancer screenings. Be vigilant for symptoms like unusual bleeding, changes in skin or moles, and persistent pain, and seek medical attention promptly if any arise. Early detection can greatly improve treatment outcomes and increase chances of survival.
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