Cancer is the second leading cause of death in the U.S. after heart disease. In an average year, up to 28,630 people are diagnosed with cancerous tumors of the brain and spinal cord. And one in nine people will be diagnosed with prostate cancer during their lifetime.
While you can’t change your genetics, there are a few ways you can reduce your risk of developing cancer. Consider the following simple tips you can use to lower your cancer risk while living a healthier lifestyle.
Get the recommended amount of exercise
You don’t need to set up a complete workout routine complete with leg days and cardio days to reduce your cancer risk. You just need to meet the Department of Health and Human Services’ recommended exercise guidelines.
The HHS recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week for healthy adults. That may sound like a lot, but spread out throughout the week it adds up to about 30 to 45 minutes of exercise three days a week.
Find activities you can do and have fun with. For instance, playing tennis for fun for just 30 minutes can burn between 169 to 208 calories. You’re more likely to stick with exercise you have fun with than exercise that makes you feel horrible.
What’s more, if you have a dog, your weekly exercise routine can hit two birds with one stone. Most dogs benefit from daily aerobic exercise and a 30-minute walk. Consider turning your walk into a 30-minute jog.
Incorporate more fruits and vegetables into your diet
As we mentioned above, you don’t need to make any drastic changes to your daily lifestyle to reduce your risk of cancer. You can enjoy a pint of ice cream on Friday nights without setting yourself up for chronic illness. You just need to incorporate more fruits and vegetables into your diet.
Experts recommend eating between five to seven fruits and vegetables every day to give your body the vitamins and nutrients it needs. Instead of just eating a granola bar in the morning, consider eating a granola bar and an apple. Add spinach leaves to your afternoon smoothie or put peppers on your hot dog.
Experts also recommend buying organic. Over three-quarters (76%) of American organic consumers cite the health benefits of organic food as the primary reason for buying it.
There are plenty of ways you can introduce more fruits and veggies into your daily meals without making major changes, and you get to reap the benefits of feeling healthier.
Get regular medical care
Regular medical care isn’t just for check-ups and check-ins with your doctor. Primary care practitioners can help to monitor your health in case you have a family history of cancer or another chronic illness that’s important to keep an eye on.
If you only ever go to an Urgent Care center when you need medical assistance, you’re not regularly monitoring lifestyle hazards that could be putting you at greater risk for cancer. Regular medical care from a PCP ensures that your doctor is aware of the disease you have the risk of developing so they can monitor you and screen you for that illness regularly.
There isn’t one way to prevent cancer from developing. But you can reduce your risk of cancer by improving your overall health using the tips above and staying updated with your doctor.
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