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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy life. We provide the latest updates on nutrition, dieting, exercise, fitness, home remedies and natural cures for common illnesses, and other health-related topics. Get in shape with us and keep your body running at it’s peak!

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How to Reduce Cancer Risks



By Diane Hanson


Did you know that cancer is on track to be the number one killer worldwide by 2012? Cancer can affect anyone – regardless of age, gender, race and genetics – and the risk for most type of cancers increases with age.


Medical science often cannot explain why one person develops cancer and the other does not. But according to health experts, individual can take practical steps to dramatically reduce their risk of developing cancer.


Research has shown that up to two-thirds of cancer deaths are caused by smoking, physical inactivity and poor diet choices. So, what can you do to reduce cancer risks and stay healthy for life?


What Can I Do to Avoid Cancer?


Eat Right

Start by reducing your fat intake, especially animal fat. Some studies have shown that frequent consumption of certain meats, specifically red and processed meats, increases the risk of certain cancers.


Other studies have linked grilled and broiled meat to cancer because these preparation methods produce HCAs (heterocyclic amines), cancer-causing compounds. Instead, eat lean protein such as fish and skinless chicken.


Try to consume more brightly colored fruits and dark green leafy vegetables as they are richer in Vitamins, minerals and antioxidants. Antioxidants fight free radicals that have been linked to cancer and degenerative diseases including Parkinson’s disease. Include carrots, kale, spinach and sweet potatoes in your diet. Choose papaya, oranges, blueberries, goji berries, mangosteen and pomegranate over bananas and melons. These darker-hued fruits have higher antioxidant values.





Limit Alcohol

Alcohol consumption is linked to increased risk of mouth, esophagus, pharynx, larynx, breast and liver cancers. Moreover, excessive alcohol intake can increase the risk of high blood pressure, stroke, liver diseases, and not to mention, injuries and death caused by alcohol induced vehicle accidents.


It is recommended that men should drink no more than 3 standard drinks a day while women should limit themselve to 1 drink a day.





Stay Active

Research has shown that physical activity reduces risk of colon cancer by about 50 percent, and it plays a role in lowering risk of other cancers.


Add any form of physical activity to your daily routine such as stair-climbing, walking, gardening or cycling. Aim for 30 minutes of moderate intensity exercise, 3-5 times a week.





Quit Smoking

Smoking is the cause of more than 80 percent of all lung cancer cases and the cause of 30 percent of all cancer deaths.


Even non-smokers who are exposed to second-hand smoke are at risk for lung cancer and other respiratory problems.





Dangerous Chemicals

We are exposed to harmful toxins in cleaning, personal hygiene products and car exhaust every day. Being aware of your exposure to harmful household toxins, along with proper safety precautions and use of environmentally-safe products, could help reduce cancer risk significantly .


For example, Methylene chloride, the propellant used in many aerosol products, is highly carcinogenic. Bisphenol A (BPA), widely used to make polycarbonate plastic, has been shown to increase the risk of breast cancer.





Be Screened

Go for regular screenings. For instance, females age 40 and above should schedule a mammogram to screen for breast cancer every one to two years, and males should undergo screening for prostate cancer by the age of 50.




what can i do to avoid cancer

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