Eight tips for preventing cancer

As a cancer specialist, nearly every patient I see has an enormous and often overwhelming interest in understanding what they can do to either prevent cancer or what can be done to lessen or reduce the possibility of having the cancer spread. My office is adorned with patient-donated articles from the internet and lay press with the “claim du jour”—the latest research, trend, or study that suggest that this or that is good or bad. 

Based on what researchers have learned so far, cancer may be a preventable illness. In fact, experts at the Harvard Center for Cancer Prevention estimate that at least half of all cancer deaths in the United States could be avoided if more people stopped smoking, ate healthier foods, exercised more, avoided weight gain, protected themselves from common carcinogens (substances that cause cancer), and underwent regular screenings.

Although researchers have made great progress in understanding and treating cancer, it remains a terrifying disease—and for good reason. First of all, cancer is extremely common. More than eight million people alive today have had cancer. About one in three Americans develops a malignant (cancerous) disease in their lifetime — half of all men and a third of all women. Even if you haven't had cancer yourself, you probably know someone who has.

Cancer often seems mysterious or even fickle. Why should one person be spared and another stricken? There is no simple answer to this question. Cancer is a complex disease that develops because of the interplay of several factors, including the genes you are born with; your age, diet, and degree of physical activity; and your exposure to carcinogens over time. Cancer encompasses multiple diseases, and scientists know more about preventing some types than others.

There is no guaranteed way to prevent cancer, but you can reduce your chances of getting it by changing those aspects of your lifestyle that may put you at risk — what scientists call “modifiable risk factors.” Modifiable risk factors include your weight, diet, and level of physical activity. Other risk factors, such as age and family history, cannot be changed but can serve as warnings that you may be at extra risk for a particular cancer and should take steps to protect yourself. Fortunately, some of the most important risk behaviors for cancer are within your control and can be changed.

Where to start

The best way to reduce your overall risk of cancer is to follow eight important steps:

·         Avoid tobacco.

·         Keep your weight within healthy limits.

·         Exercise regularly.

·         Limit your red meat consumption.

·         Eat plenty of fruits, vegetables, and whole grains.

·         Drink alcohol only in moderation.

·         Practice safe sex.

·         Avoid excessive or unnecessary exposure to the sun.

I know you have heard this advice a thousand times, but it is sound. These eight suggestions will go a long way in reducing risk and even helping those already diagnosed with cancer to have a better outcome.

This is my first in a series of weekly blogs about cancer. What other topics would you like to see covered? Do you have any questions on the information I presented today?

Marc Garnick, M.D., is an internationally renowned expert in medical oncology and urologic cancer, with a special emphasis on prostate cancer. He is a Clinical Professor of Medicine at Harvard Medical School and maintains an active oncology practice at Beth Israel Deaconess Medical Center. Dr. Garnick serves as Editor in Chief of Perspectives on Prostate Diseases, a quarterly report from Harvard Health Publications.

It's important to keep up with the medical news that affects your health and well-being. It's even better when the facts come directly from the more than 8,000 doctors and researchers at Harvard Medical School. There is no more trustworthy source of medical research articles and advice than the Harvard Health Letter.

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