I always wondered: Is there really something I can do to minimize the risks of cancer. I mean, something useful and reliable? There are lots of truthful information out there, and I got some really good ones for you. Let’s find out.

#5 Reduce Or Cut The Alcohol Intake

According to recent researches, some cancers like throat, bowel, breast and mouth cancer are directly linked with excessive alcohol consumption. It has a lot to do with the rise of hormone levels, unbalanced body weight and one thing leading to another. Researchers have suggested that the amount of just three drinks a day are enough to cause liver cancer. Obviously this varies from person to person, but not by much.

The National Health and Medical Research recommends you to take no more than two drinks a day. The type of beverage doesn’t make much of a difference, since the factor that really matters is the amount of alcohol itself. I have to remind you that there is nothing wrong with a glass of red wine every once in a while, and it might even bring some benefits. Just keep it moderate and watch out for the actual heavy alcohol consumption.

[Euro Care] [American Cancer Society] [Cancer Research UK] [PLOS Blog]

#4 Give Up Smoking

This is probably the most controversial one when it comes to changing habits for a better lifestyle. I’m well aware that it is really difficult to stop smoking, as there is more than just willpower involved. Most people smoke because they enjoy it, helps them to relax and whatever. Unfortunately, some of them really want to quit, but they became so dependent to tobacco over the years that makes it even harder to achieve such feat.

Not everyone will get a huge benefit from quit smoking, since it affects people in different ways and there are several factors involved. I understand that many people start smoking to fit into a group and be accepted, or because everyone is doing it, or to be the coolest kid on the block… The truth is, smoking does nothing good for you. Sorry, but it is the harsh reality. Quitting smoking means a great win for you health on any circumstance.

[The Atlantic] [European Code Against Cancer] [National Cancer Institute]

#3 Maintain A Healthy Weight

The process of losing weight is definitely slow, but it doesn’t have to be painful. The thing is, it has more to do with psychology than you think. You will definitely experience more pros and less cons if you focus on good habits and behavior change. Be careful with those extremely restrictive detox diets out there that promise to turn you into a stick figure in 3 days. This is more of a myth than reality, since your body naturally doesn’t work that way. They might help you lose some weight at first, but you will barely be able to keep it based on diet alone.

Be mindful not only with what you eat, but also how much you eat. That one next portion of food that you get for lunch every time with no guilt? It might not seem much at the moment, but will make a whole lot of difference in the long run. Besides, skipping breakfast is NOT a good idea. It is essential for your metabolism and helps you to get through the day, and skipping it will do you more harm than good. Also, remember to track the scale numbers, but not so obsessively.

[WebMD] [Life Fitness]

#2 Keep A Healthy Balanced Diet

This is directly related with the previous item, but they are not the same thing. You can have a good weight level just eating junk food, and you may as well stay underweight or overweight even following a well balanced and disciplined healthy diet. You can protect yourself against a good range of cancers just by adopting a diet with whole grains and fresh vegetables and fruits. Excessive salt and sugar, especially in processed foods, are pure evil. You also might prefer fish and chicken over red meat most of the time.

It doesn’t mean you only have to eat food that tastes like cardboard and chalk. There is a lot of healthy foods out there that adds a whole variety of flavor for different kinds of tastes, and many of them serve as a source of oxidants that you only get benefits from. But you might even ask “What about GMOs”? Well, practically everything we eat nowadays is modified in some way, so is better to avoid processed food and focus more on the vast benefits of the organic ones.

[The Health Site] [Cancer Research UK] [NDTV-Food]

#1 Exercise Frequently

You don’t have to become a marathon runner for that, since a 30 minutes to 1 hour walk or moderate activity for about 3 to 5 times a week will do the job. Just remember to eat well, keep hydrated, respect your physical limits and don’t force yourself. The thing is that physical activity helps on the bowels movement, which decreases the exposition time to potential carcinogens and eventually the risk of cancer involving the colon area.

Other benefits from exercise include the reduced risk of hypertension (and thus heart diseases), osteoporosis, obesity and even depression. It also helps balancing the hormone levels, which brings some benefits to breast cancer prevention. Physical activity might even help against lung cancer, since it helps regulate your breathing.

[Cancer Research UK] [American Cancer Society] [The Telegraph] [The Huffington Post UK]



These tips may not prevent you from the inevitable death, but can help you buy some more time until we achieve the immortality through medicine science, learn to backup and transfer our whole memory, or even become cyborgs, who knows…

Here is a reminder, just in case you already forgot:

  • Keep the booze for occasional weekend parties
  • Leave the cigarettes for the gangsters and “cool” pop stars
  • Watch the scales
  • Stop eating crap
  • ‘I like to move it, move it!

photo credit: Cancer Awareness Ribbons via Public Domain Pictures