by Dr Deborah Lee, Dr Fox Online Pharmacy
Image by Marijana from Pixabay
https://pixabay.com/photos/pink-ribbon-3715346/
Cancer is caused when something goes wrong with your genes. It means the coding in your genetic makeup has gone wrong and you are producing cells with abnormal DNA. People often don’t realise cancer is a genetic disease.
Here’s the good news. Over 40% of cancers could be prevented by living a healthy lifestyle.
What are the risk factors for cancer?
Smoking and exposure to cigarette smoke
Cigarette smoke contains over 5000 noxious chemicals of which at least 70 are known to cause cancer.
Being overweight or obese
Being overweight or obese leads to raised insulin levels, high blood glucose levels, and levels of systemic inflammation, along with high levels of oxidative stress. Electrically charged particles which are produced called reactive oxygen species (ROS) can damage DNA.
Excessive alcohol intake
Alcohol – which is actually a drug – is carcinogenic and is known to damage DNA.
Lack of physical exercise
Exercise lowers insulin resistance, meaning the cells of the body regain some of their sensitivity to the hormone insulin. This helps lower insulin and glucose levels. Insulin resistance is linked to higher levels of systemic inflammation which increases cancer risk.
Eating an unhealthy diet
Our bodies need fruit and vegetables as they are potent sources of antioxidants – vital substances that counteract the effects of ROS in oxidative stress. Antioxidants can counter the effects of ROS and prevent DNA damage. We must get our 5- a day, some now say 10-a day.
Excess exposure to sunlight including the use of sunbeds
Too much exposure to UV radiation causes DNA damage in the skin which can lead to skin cancer – melanoma and other types of skin cancer.
What can you do to reduce your risk of cancer?
Now is a good time to focus on cancer prevention. There is so much you can do to lower your risk of cancer and stay healthy.
Stopping smoking – It’s never too late to stop smoking. Yes, it can be done! In 2011, 20% of the population were smoking but in 2022, this had fallen to 13%. The NHS offers free advice and support. Including the use of the drug bupropion (Zyban) which helps stop nicotine cravings.
Find out how to access NHS free stop-smoking services by clicking here.
Losing weight – We all know losing weight is hard, but it’s perfectly possible. You are much more likely to lose weight and keep it off if you don’t go it alone but get support. The NHS has a Lose Weight, Better Health plan with a free app. Some GPs can refer you on the NHS to slimming groups such as Weight Watchers or Slimming World. If you have serious weight issues, see your GP. You may need to be referred to a specialist obesity clinic for consideration for obesity treatments such as Wegovy, the new weight-loss injection, or bariatric surgery.
Cutting down on alcohol – Alcohol is empty calories – it has virtually no nutritional benefit. In a 2021 survey, 21% of UK adults were drinking more than the recommended 14 units per week which is likely to do them harm. Interestingly, the number of young people who are now teetotal is increasing, along with an increase in those who practise mindful drinking. There has been a huge increase in the sales of non-alcoholic wine, beer and spirits. You can get free support and help to stop drinking from the NHS – click here.
Taking more exercise – It’s not hard to shoehorn more exercise into your life. You don’t need to join an expensive gym. Walk or cycle instead of taking the car. Use the stairs, not the lift. Don’t sit still for long periods – get up once an hour for 5 minutes and walk fast up and down the stairs. Make sure you do your 150 minutes minimum per week of moderate-intensity exercise. This is any exercise that makes you slightly sweaty and out of breath – for example, brisk walking, jogging, cycling, swimming or dancing. Do something you enjoy. It can be done for example in 3 x 10-minute sessions a day.
Eating healthily – One good option is to follow The Mediterranean Diet. One 2023 study showed that The Mediterranean diet reduced the risk of dying from cancer by 28%. The diet means eating lean meat, poultry, fish, eggs, dairy products, and healthy unsaturated fats which are plant oils such as olive, sunflower, avocado and rapeseed oils, whole grains, legumes, fruit and vegetables, nuts and seeds. The recipes are delicious and interesting. It is a diet you can stick to for life.
Protecting your skin from UV light – Always use sunscreen with at least SPF factor 30, plus at least 4 stars for UVA protection, on any sun-exposed skin – even in the winter. Avoid the sun in the summer between 11 am and 3 pm. Sit in the shade, wear a hat and cover-up. 77% of dermatologists believe sunbeds should be banned in the UK. If you’ve never looked after your skin, now is the time to start.
Final thoughts
Most centenarians either have never smoked or have quit smoking, eat a healthy plant-based diet, take regular exercise and remain socially connected – very important to prevent loneliness. If we want to live a long, healthy life, we should follow these useful tips.
- What could you do to reduce your cancer risk – starting today?