One of the most talked about diseases at present is cancer, since according to the estimates of the Spanish Society of Medical Oncology (SEOM), more than 200,000 cases of cancer are diagnosed in this Mediterranean country . In addition, the World Health Organization (UN) states that in 2020 some 250,000 people will suffer from cancer in Spain, of which two thirds will be men.

This disease is one of the leading causes of death in the world. There are different kinds of cancer, some of them more lethal than others.

Habits to reduce the risk of cancer

It is common to hear that the mortality associated with cancer can be reduced with a positive attitude. However, as we explained in our article “Does a positive attitude really prevent cancer”, this is not really the case.

Cancer can be caused by a mixture of factors. Sometimes it is inevitable, but in many others it appears because of the habits we carry out. What can we do to reduce the risk of suffering from this disease?

In the following lines you can find a list of habits to avoid in order to prevent the appearance of cancer.

1. Avoid excessive sun exposure

We all like to get a nice tan, and summer is the perfect time to get that. However, when we enjoy a day at the beach or relax by the pool we should take extreme precautions and sunbathe responsibly .

If we expose ourselves to the sun’s rays for a long time it is necessary to use a quality protective cream, such as those you can find in the list “The 10 best sunscreens on the market”, because in the last decades, with the weakening of the ozone layer, the danger of UVA and UVB rays has increased. Experts say that it is necessary to avoid sun exposure during the hours of the day with the most radiation, that is, between 12:00 and 16:00. To prevent skin cancer, we should make use of these tips.

2. Don’t smoke

One of the most harmful habits for health is smoking, which causes many diseases, including cancer . The WHO estimates that 22% of cancer deaths are caused by this bad habit. Quitting smoking is not easy, as we saw in our article “The two faces of tobacco dependence (chemical and psychological)”, but it is a wise choice, which is often difficult to make because of the cognitive dissonance we experience.

Smoking, besides causing deaths from cancer, also causes heart attacks, cardiovascular problems, chronic fatigue … and many more conditions harmful to the body.

  • If you want to stop smoking, you can read our article: “Do you want to stop smoking? The solution could be in the money”

3. Practice physical exercise

Physical exercise is one of the healthiest habits that we can carry out . Our cardiovascular health improves, we burn excess calories and it also helps prevent many diseases, including cancer.

Performing 3-5 weekly sessions (30-60 minutes) per week is ideal to notice the benefits and prevent cancer.

4. Drink less alcohol

If tobacco is harmful to your health and can cause cancer, so is alcohol when you don’t moderate your consumption. The liver and other areas of the body can notice the negative consequences of drinking this toxic substance that can cause cancer of the liver, mouth, pharynx, larynx, esophagus, colon and rectum.

Experts advise drinking one glass of wine or beer a day, but it is important to know that drinking alcohol during adolescence modifies the brain.

5. Eat healthy

A healthy diet is a basic pillar of a healthy life , but it is also key in the prevention of cancer. Being well nourished maintains the proper functioning of the immune system.

Studies on the positive effects of eating vegetables and fruits claim that they are important in the fight against cancer because they provide nutrients that help repair damaged cells. Therefore, it is necessary to consume at least five servings a day.

In addition, according to the American Institute for Cancer Research, we should avoid excessive consumption of red meat, and processed foods (e.g., hot dogs) should be eaten rarely.

6. Combating obesity

Obesity is a big problem in western societies , and the person who suffers from it not only suffers from the aesthetic effects, but also from serious health problems, for example, cardiovascular diseases and cancer. Obesity has many causes, 30% of which are genetic and 70% environmental.

Food and a sedentary lifestyle contribute to the development of this phenomenon.

  • If you want to go deeper into this topic, you can read our article: “Types of obesity: characteristics and risks”

7. Performing continuous checks

There are people who never check their health status, especially if we have a history of cance r in the family. While some types of cancer are more complicated to detect, others can be diagnosed by testing. For example, women should start getting mammograms starting at age 40. Even if you think you may be at risk, you should talk to your family doctor without fear.

The procedure is quick, about 20 minutes. The Spanish Society of Senology and Breast Pathology (SESPM) advises that women should have their first check-up after the age of 25.

8. Protect yourself from carcinogenic substances

If your work involves being in contact with potentially carcinogenic substances, you should take extreme precautions and not expose yourself unnecessarily to this harmful environment . In addition, environments where tobacco smoke is common can increase the risk of cancer by 35%. Being a passive smoker is also dangerous.

9. Healthy Lifestyle

It may be that sometimes cancer cannot be avoided, but leading a healthy lifestyle, practicing physical exercise, eating healthy, sleeping 8 hours a day … is undoubtedly the best way to avoid developing this disease.