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Cancer care Prevention Healthy Eating

Take charge of your health by making simple lifestyle changes that can make a real difference. While some cancers cannot be avoided, many can be prevented through healthy choices and regular screenings. At SIH, we're here to support you every step of the way.

6 Ways to Reduce Your Cancer Risk

1. Don't Use Tobacco

Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer, including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.

Avoiding tobacco—or deciding to stop using it—is an important part of cancer prevention.

Get Help Quitting:

Courage to Quit is a free program from the Respiratory Health Association that addresses the physical, mental and social aspects of nicotine addiction. It's successful: 60 percent of participants quit smoking by completing the program in conjunction with smoking cessation medications. This class is offered both virtually and in-person in three-week and six-week formats.

Another option is the Illinois Tobacco Quitline:

2. Maintain a Healthy Weight

Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney. The combination of healthy eating and regular physical activity is your best strategy for cancer prevention.

Eat a Healthy Diet

Filling your grocery cart with fruits and vegetables is a great first step. Consider these guidelines to reduce your cancer risk:

  • Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources, such as whole grains and beans.
  • Eat lighter and leaner. Choose fewer high-calorie foods, including refined sugars and fat from animal sources.
  • Limit alcohol. If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer—including cancer of the breast, colon, lung, kidney and liver—increases with the amount of alcohol you drink and the length of time you've been drinking regularly.
  • Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.

Be Physically Active

Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast and colon cancer. Shoot for at least 30 minutes of physical activity each day.

Adults who participate in any amount of physical activity gain some health benefits. For substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. If you can do more, that's even better. 

3. Protect Yourself from the Sun

Skin cancer is one of the most common kinds of cancer—and one of the most preventable. Try these tips:

  • Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
  • Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help too.
  • Cover exposed areas. Wear tightly woven, loose-fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
  • Don't skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply sunscreen generously, and reapply every two hours, or more often if you're swimming or perspiring.
  • Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.

Skin Concerns?
Make an appointment with our dermatologists for any skin concerns. Visit plasticsurgery.sih.net to learn more.

4. Get Vaccinated

Cancer prevention includes protection from certain viral infections. Talk to your doctor about vaccinations against:

Hepatitis B — Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain adults at high risk, such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, people who use intravenous drugs, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.

Human Papillomavirus (HPV) — HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is recommended for boys and girls at 11 and 12 years old, but is also appropriate for anyone to the age of 26 if they've not previously been vaccinated.

5. Avoid Risky Behaviors

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:

  • Practice safe sex. Limit your number of sexual partners and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection, such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
  • Don't share needles. Sharing needles with people who use intravenous drugs can lead to HIV, as well as hepatitis B and hepatitis C, which can increase the risk of liver cancer. If you're concerned about drug misuse or addiction, seek professional help.

6. Get Regular Medical Care

We want you to be proactive about taking care of yourself. One of the best ways to do that is to make an appointment with your primary care provider and schedule regular check-ups. Your primary care provider will help guide you on recommended screenings and discuss your family medical history.

Regular self-exams and screenings for various types of cancers—such as cancer of the skin, colon, cervix and breast—can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.

Know Your Screening Guidelines:
Regular cancer screenings can save your life. Early detection is key to successful treatment. Talk to your primary care provider about which screenings are right for you based on your age, risk factors, and family history.

  • Breast Cancer: Women over 40 should get yearly mammograms, along with monthly self-exams and annual physician breast exams. When caught at Stage 1, breast cancer has a 5-year survival rate of about 98 percent. Most insurances cover yearly screening mammography at 100 percent.

  • Colorectal Cancer: If you're 45 or older, it's time for your first screening. Colorectal cancer is 90 percent preventable with early detection, as screening tests can find and remove precancerous polyps before they turn into cancer.

  • Lung Cancer: Current or former smokers between ages 55 and 77 should talk to their doctor about lung cancer screening. Smoking remains the No. 1 cause of lung cancer—in the absence of smoking, 80 percent of lung cancer would never occur.

  • Cervical Cancer (Women): All women should begin screening at age 21 or when sexually active. Women ages 21-29 should have a Pap test at least every three years. Women ages 30-65 should have an HPV test every five years.

  • Prostate Cancer (Men): Screening is recommended for men age 50 at average risk, age 45 for those at high risk (including African Americans and those with a family history), and age 40 for those at even higher risk. 

Sources: Mayo Clinic, Centers for Disease Control and Prevention, American Institute for Cancer Research, American Cancer Society

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