Reducing Cancer Risk

According to the CDC, in 2015 there were 595,930 Americans who died of cancer. Whether it was the standard treatment protocols that killed them or the cancer itself is unknown. The United States declared "war" on cancer in 1971, and nearly 600,000 of us continue to die from its effects each year. It is the second leading killer of Americans after heart disease.

We can argue about how the "war" is going after 41 years, trillions of dollars and millions of deaths. But one thing about which there is no argument is that, in the words of public health expert Graham Colditz, "The real key here is that most cancers are not just a result of bad luck or chance. The majority are preventable."

PREVENTABLE!!!

While some cancers are indeed the result of genetic factors, the vast majority are directly linked to our sedentary lifestyles, high fat, high sugar diets and our consumption of tobacco and alcohol. Not all cancers can be prevented by lifestyle changes, but many can.

What are the most important things that you can do to reduce your risk? None of them should be a big surprise.

Exercise.

For every five points your body mass index (BMI) exceeds the normal range of 18.5 - 24.9, your risk of colorectal and breast cancer doubles. People who are obese - a BMI of 30 or higher - are at elevated risk for 13 distinct types of cancer. Exercise also strengthens the immune system and speeds digestion. All that is required to start realizing anti-cancer benefits is 30 minutes of moderate aerobic exercise a day - take your dog for a walk. You don't need to become a gym rat.

Fix Your Diet.

This is neither difficult nor complicated. Eliminate most of the crap - soda, sugary and salty snacks, processed "convenience" foods (cancer is really not all that convenient) and white flour. Eat less red meat and more fish. Dial the carbs back a little and fill your plate with vegetables. Snack on fruit. Drink tea or water. The fact is that most people "don't like" eating healthy simply because they don't do it. Force yourself for a month or three and you will find you enjoy it just fine.

Eliminate Tobacco and Scale Back on the Alcohol.

Alcohol is a known carcinogen. Limit your drinking to 1 drink a day. And a drink is 1.5 oz of spirits, 5 oz of wine or 12 oz of beer. Smoking is linked to more than 80% of all lung cancers and raises the risk of 12 other cancers significantly. Just stop doing it.

Wear Sunscreen.

Nearly 90% of all skin cancers are lined to sun exposure. And Colorado (where I live) leads the nation in melanomas, with a rate 30% higher than the national average.

Get a Good Night's Sleep.

Americans are sleep deprived, and that increases your chances of developing cancers. Getting less than 6 hours sleep a night can suppress your immune system and reduce your natural "killer cells" -  cells that can attack cancer cells when they appear in your body - by as much as 70%.

The bottom line is that there is a lot that you can do to lower your risk of joining those who perish in the "war". Even small changes can make a big difference. What are you waiting for? A diagnosis?