Today, February 4, 2021, is World Cancer Day, a day to inspire change and mobilize people to action all year long. The theme of this year’s campaign is, “I Am and I Will” – a commitment to take actions both big and small to reduce your chances of getting cancer. In Canada, cancer is the leading cause of death, but the good news is that up to 50% of all cancer cases are preventable. You can reduce your risk by improving key lifestyle factors, including your diet, the amount of activity you do, and by eliminating harmful substances.
Eat a healthy, balanced diet
We all know we should eat our veggies, but did you know that doing so could cut your risk of developing cancer? Along with promoting health and well-being, and helping to control body weight, eating a healthy diet can lower your chances of developing cancer as you age. Are you already eating balanced, nutritious meals and snacks, or is your diet in need of a makeover? It isn’t too late to make a change. By incorporating more vegetables, fruits, and fibre into your diet, while reducing red meats and processed foods, you can reduce your risk of cancer.
Numerous studies have confirmed the benefits of regular physical activity for older adults. Having an active lifestyle can help improve things such as balance and decrease your risk of chronic conditions such as cancer. While the pandemic has made it challenging to stay active as gyms and other exercise facilities have had to close, there are still ways to get moving. Whether it be engaging in a virtually led fitness class like Yoga or Pilates from home or walking outdoors (remembering to maintain a safe distance of 2 meters from people outside of your household), regular physical activity has numerous health benefits for both your body and your mind. Try incorporating at least 30-minutes of activity into your day and reap the benefits, while helping to reduce your cancer risk.
Limit alcohol consumption
For many people, alcohol is considered one of life’s pleasures – enjoying a cold beer on a hot day, or a glass of wine with dinner. But too much of a good thing can have bad consequences. There is a link between alcohol and serious diseases, including cancer, especially head and neck cancers (particularly involving the oral cavity), liver cancer, esophageal cancer, breast cancer, and colorectal cancer. Avoiding alcohol altogether is your safest option, but if you choose to drink, follow the recommended guidelines: no more than one drink a day for women and no more than two a day for men.
To read more about these three evidence-based strategies for reducing your risk of developing cancer, see our featured resources below.