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Updated July 23, 2010

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Cancer is frightening.  While factors beyond your control – such as genetics, ageing and environmental exposures early in life – play an important part in your likelihood of contracting cancer, there are things you can do to lower the risks.

There are ongoing debates on the causes of cancer and scientific research is carried out in numerous disciplines surrounding cancer.  To complicate matters further, there are emotionally-charged arguments by “experts” in the field making their rounds in the popular media.

What is clear and widely accepted is that many lifestyle habits are linked to cancer – and there is very compelling evidence.  By changing these habits, you can lower the risk of cancer and simultaneously lower the risk of many other serious illnesses such as heart disease and diabetes.  AND the bonus is that by changing over to a healthier lifestyle, you can do positive things for the environment.

Avoid the Sun

While the sun can be warm and pleasant to be out in and provide us with doses of vitamin D, not to mention spending time in the sun with family and friends are great pleasures, exposure to the sun is a contributor to many cancers.

Limiting sun exposure especially during the hours of between 10:00am in the morning to 3:00pm when the sun’s ultraviolet rays are at its strongest is important. If you must go out into the sun, cover up and use sunscreen, wear a hat and sunglasses.

It is also a good idea to avoid indoor tanning booths.  The American Cancer Society states in its literature:

“An international comprehensive review reported that indoor tanning has no positive effect for health and found a 75% increase in melanoma risk among those who used indoor tanning booths in their teens and 20s.”

Get screened

Early detection of cancer is important in order to have the best chances at recovery.  Tests such as mammography, colonoscopy and dermatology skin tests is your best defence against some cancers.

Quit Smoking

While smoking kills and makes us ill, many are still puffing away. The chemicals in cigarettes and cigars can harm nearly every organ in the body.  These include arsenic, benzene, cadmium, chromium, polonium-210 and vinyl chloride.

Smoking increases your risks for cancers of the lung, esophagus, larynx, mouth, throat, bladder, kidney, pancreas, cervix, breasts and stomach.

Smoking dangers extend beyond the smoker.  Passive or second-hand smoke is a proven hazard to other people and the smoker’s environment.  According to the American Cancer Society, in the US each year, cigarette smoking results in an estimated 443,000 premature deaths, of which about 49,400 are in non-smokers, as a result of exposure to second-hand smoke. Passive smoking is particularly dangerous to young children.  The EPA estimates that 150,000 to 300,000 cases of respiratory tract infections each year in infants and young children under 18 months are attributable to passive smoking.

Smoking has a serious impact on the environment.  The cultivation of tobacco uses valuable land that could be used for growing important food crops.  Tobacco plants require many pesticides and fertilisers in their cultivation.  On top of this, it takes a lot of paper to produce cigarettes.  Then, there are the millions of cigarette butts just tossed aside to pollute the waterways.

Eat More Fruits and Vegetables

We’ve known that fruits and vegetables contain vitamins, minerals and antioxidants that have been proven to reduce the risks of some cancers.  For decades, cancer research and prevention campaigns have pointed out the importance of eating adequate amounts of fruits and vegetables. Now, there is strong evidence of links between the consumption of meat – especially red meat and processed meats – and cancer.  The World Cancer Research Fund UK advises: a) Limit the amount of red meat (beef, pork, lamb and goat) to no more than 500g per week and b) Avoid eating processed meats almost always.

On fruits and vegetables, the WCRF recommends five portions of fruit and vegetables per day (with a portion being 80 grams/2.8 ounces).

The environmental and social benefits of changing over to a diet that is higher in fruits and vegetables and lower in meat is clear.  Deforestation and increase in greenhouse gasses are just some of the consequences of the massive demand for meat.  It takes considerably more fossil-fuel to produce, transport and manufacture meat products than to obtain equivalent amounts of protein from plant sources.  In the US, 56,000,000 acres of land is used to produce hay for livestock while just 4,000,000 acres is used for growing vegetables for human consumption.

If you are concerned with the carbon footprint of consuming meat, the logical alternative is to cut down on meat or to stop eating it altogether.

Exercise

Changing from a sedentary lifestyle to one incorporating more exercise can lessen your cancer risks. In the US, overweight and obesity contribute to 14% to 20% of all cancer-related deaths.

The American Cancer Society recommends 30 minutes or more of moderate activity on five or more days per week as part of a healthy lifestyle.  Walking or cycling instead of driving is one way of making the exercise quota.  Setting some time aside on the weekend for a nature hike or cycling trip will get you out in the fresh air working up a sweat and appreciating the scenery.

There are positive consequences of exercising beyond your physical being.  It’s obvious there will be environmental benefits.  If you drive less, walk more, cycle more and use public transit, you are polluting less, creating less congestion and doing your part for sustainable transportation (see our blog on walking ).

It’s a great motivator knowing that making an effort for a healthier body and a better quality of life can be good for the environment.

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