Five Surprising Ways to Prevent Cancer

Cancer doesn’t discriminate. Children, triathletes, and vegans all get cancer. Still, they are far less likely to get the disease than those who are over 50, inactive, or eating a diet heavy on processed food and red meat. One out of three Americans will be diagnosed with some form of the disease in their lifetimes. One in five will die from it.

Lifestyle changes can improve those grim odds. While genetic cancer screening is well known, most expressions of the disease have less to do with family history than from environmental factors and lifestyle choices. One study suggests that preventing cancer is achievable because it is “…estimated that 80–90% of cancers should be avoidable, or at least postponable.” 

As the study points out, when people move to another country (or even another state) their cancer rates usually mimic that of the surrounding population. If you’re an active individual who relocates to a town where many of the residents are obese smokers who rarely exercise, you might begin to adopt your neighbor’s habits. Plus, car-centric communities tend to provide limited fitness and recreational opportunities. So, even if you resolve to keep up your habits, doing so will be more challenging than in more fitness-focused communities.

If you’re interested in preventing cancer, then there are many things you can do to reduce your risk. It’s likely you are familiar with some of them including not smoking and limiting sun exposure. You might not have heard of these five surprising ways to prevent cancer. Read on to learn all about them, along with an innovative new cancer screener that can be done with just a few drops of blood. 

How Cancer Develops in Your Body    

Cancer begins with alterations in our genes leading to damaged cells that replicate instead of dying. These damaged cells can collect as tumors – usually benign but sometimes cancerous. With their damaged DNA, cancerous cells send out unique signals. These signals can be detected by an innovative screening tool: the Galleri test. It traces its development to 2015 when a non-invasive prenatal test flagged cell-free DNA from cancer in the blood of pregnant mothers. This discovery inspired cancer research from the GRAIL team who created a blood test that could detect cancer in patients before the cells metastasized. This type of early detection is one of the best tools for preventing cancer. 

The Galleri test examines over 100,000 DNA regions and over a million specific DNA sites while searching for common cancer markers. California residents can access this test by downloading the Kyla app and scheduling a doctor’s appointment through their tablet or phone. Those who live in other states will need to schedule an appointment with their personal physician. Only a doctor can determine if the Galleri test is right for you. 

Research into cancer causes and treatments is constantly evolving. Yet much of it is related to lifestyle choices and exposure to toxic substances. Nonsmokers who live with smokers often get lung cancer. Heavy consumers of red meat are at heightened risk for colon cancer; heavy drinkers have a better chance of esophageal or liver cancer. Age is also a factor – generally our bodies become less efficient at eliminating the damaged cells as we get older, And of course family history plays a role – which is why genetic cancer screening is often a good idea. Most people realize that living an active lifestyle, eating healthy food, and avoiding tobacco products are effective tools for preventing cancer. But there are other, less familiar ways to reduce the risk as well. Here are five of them. 

1. Get An “A” in Vitamin D 

Although lack of Vitamin D has long been linked to rickets and even depression, the cancer connection is a more recent development. A hormone that is produced in the body and in certain foods, its growing deficiency is a cause for concern. That’s because our bodies can’t produce the calcium necessary for strong bones without Vitamin D. It also strengthens the immune system and has been linked to improved mental function. 

Unfortunately as our lives have moved indoors, Vitamin D deficiency is on the rise. Some studies suggest that being deficient increases the risk of developing prostate and lung cancer along with breast cancer and numerous other malignancies. Cancer patients with a Vitamin D deficiency are more likely to die from their disease than those who are at optimal levels. The irony is that the most common source of Vitamin D could also give you cancer. That’s because our bodies produce Vitamin D whenever we’re exposed to sunlight but excessive exposure can increase your skin cancer risk. 

Moderation is the key. Increasingly doctors recommend that patients who are not fair skinned or prone to burning spend fifteen minutes in the sun without sunscreen. That’s because sunscreen not only protects skin but also limits Vitamin D production. 

However, for many the best option is supplementation. Remember, although most vitamins are water soluble and easily eliminated, your body will store this fat soluble vitamin. That makes it easy to overdose on supplements. Avoid the risk by keeping supplement levels below 1,00 International Units daily. You can also find Vitamin D in fortified products like milk and cereal or fatty fish like salmon. 

2. Have a BMI Goal

The body mass index (BMI) uses your height and weight to arrive at a number indicating whether you are at a healthy weight or not. Although this BMI calculation isn’t always accurate because some very muscular athletes may register as overweight, for most of us a BMI chart provides actionable information. Healthy weights are assigned a number between 18-25 with overweight anything between 25- 30. An obese BMI would be over 30.

One out of every three American adults are overweight. The CDC reports that some forty percent of American adults have an obese BMI over 30. That’s more than 100 million people! It’s not surprising that the health care costs of this cohort approach $175 billion. Just being a little overweight on a BMI chart dramatically increases your cancer risk. That’s why an important step toward preventing cancer is scoring between 18-25 on the BMI index.

Although obesity has been clearly linked to elevated cancer risk, some studies suggest that every pound that exceeds a healthy weight on the BMI Index increases your risk of developing cancer. Being overweight increases the risk of getting one of 13 types of cancer including gallbladder, colon, and breast cancer in women. These cancers make up around 40% of the cancer diagnoses each year. 

It’s not easy. The simple secret is to take in fewer calories than you burn off. This calorie deficit can trigger weight loss. However, to avoid sending starvation signals to your body (which causes it to store fat), it helps to exercise and eat a healthy diet. If you aren’t currently active, start with easy walks around the neighborhood or a few laps in your closest pool. Set fitness goals and incrementally increase intensity. To get the best benefits from any exercise routine, try to do over an hour of aerobic activity or two and a half hours of moderate aerobic activity. Daily workouts are better for you than a few intense sessions a week. So, exercise for at least half-an-hour every day. 

Losing weight and scoring a healthy number on the BMI chart is also easier if you have a plant-based diet. The best cancer prevention diet is one where most of the food on your plate should be fruits and vegetables along with whole grains and beans. Avoid processed foods especially luncheon meats. 

3. Reduce Radiation Exposures 

Although some radiation is unavoidable, avoid it as much as possible. That means limiting exposure from X-Rays  or computerized topography (CT) scans. Some screenings are necessary but making an informed choice requires knowing the alternatives. Although X-Rays deliver a relatively low dose, getting a whole-body CT will expose you in a brief time to three times as much radiation as you’d receive from natural sources in an entire year! 

That’s what makes the Galleri test so remarkable. It doesn’t rely on invasive examinations or radiation to deliver results. All it requires is a few drops of blood. You can learn more by downloading the Kyla app today. California residents can connect with a doctor through the app. If you live in another state, talk to your healthcare provider. If you have a family history of cancer, are over the age of 50, are obese or diabetic this test may be right for you.

The doctor’s office isn’t the only culprit when it comes to radiation. The home can be dangerous as well. That’s because residential radon raises your lung cancer risk. In fact, the EPA believes that most lung cancer amongst nonsmokers is radon-related. Many homes have unsafe levels. The only way to know for sure is to get it checked. Of course we are all exposed to radiation courtesy of that big yellow ball in the sky. So prevent skin cancer by limiting sun exposure by covering up and wearing sunscreen. 

4. Improve Your Nighttime Habits

Many Americans don’t get enough sleep. At least 30% have insomnia symptoms and many more regularly get less than the seven recommended hours nightly. Lack of sleep can weaken your immune system, which raises cancer risk. It also increases levels of the stomach-secreted hormone Gherin. This hormone motivates your body to create more fat cells while stimulating your appetite — and especially your cravings for calorie-dense food. Unfortunately, a sleepless night will also suppress production of the hormone leptin which signals your body that it’s full and can stop eating. 

All of these actions can lead to weight gain – and the links between being overweight and developing cancer are clearly established. So do yourself a favor and make sleep a priority. Limit use of electronic devices an hour or two before bedtime. Reduce daytime caffeine consumption (including energy drinks) while avoiding the stimulant altogether at least five hours before slumber.

5. Don’t Skip Your Annual Check-ups

Along with examining yourself regularly for suspicious lumps, moles, or other changes in appearance or habits, screenings are a vital tool to prevent cancer. Finding out that you have skin, colon, or breast cancer in its early stages greatly increases the likelihood of successful cancer treatment. Many other cancers can be prevented through screenings but until now, most could not. 

Currently there are screening tools available for five different cancers. Unfortunately, there are no recommended screeners for the cancers which cause more than 70% of the deaths from the condition. Talk to your doctor about the Galleri test. Sometimes our best efforts at preventing cancer fail. That’s why early detection is so vital. Just download the Kyla app and learn all about this lifesaving screener. And if you live in California, you can schedule an appointment with a doctor right from the app!

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