Most of us don’t think about cancer in our 20s and 30s. But recent research has shown that people born after 1990 are more likely to develop cancer before age 50 than any previous generation.
While there are some things we can’t change when it comes to cancer, like some genes we’ve inherited, up to half of all cancers can be prevented. This means that the lifestyle choices we make early in life can have a big effect on our risk of developing cancer later in life.
Here are some of the most important lifestyle changes you can make right now to reduce your cancer risk.
1. Don’t smoke
Not only is smoking the leading cause of lung cancer every year, it is also associated with 14 other cancers, including mouth and throat cancer.
Although young people are less likely to smoke these days, partly due to the popularity of vaping, research shows that nine out of ten people who smoke regularly start before age 25. If you are at risk for many cancers, do not smoke or, if you do, quit.
Although vaping is certainly less harmful than smoking, its long-term effects have not yet been studied. For this reason, Cancer Research UK recommends that you only use e-cigarettes to help you quit smoking.
The effects of cannabis smoking on cancer risk are also not well known, although there is some evidence of a small association between cannabis use and an increased risk of testicular cancer. Until more research is done, it may be best to avoid both.
2. Practice safe sex
HPV (human papillomavirus) – which causes genital warts – is the most common sexually transmitted disease in the world. It can also cause a number of cancers, including cancers of the cervix, penis, mouth, and throat.
HPV-related cancers are particularly common in young people. In the UK alone, cervical cancer is most often diagnosed in women between the ages of 30 and 34. It is also believed that the rise in HPV rates may explain the recent increase in oral cancers in young men.
Being vaccinated against HPV and having safe sex will protect you from getting infected with the virus. Cervical screening (a “smear”) is also important for women, as it can detect the presence of HPV infection before it can cause cancer. Women between the ages of 25 and 64 should therefore be screened regularly.
3. Maintain a healthy weight
Being overweight or obese has been linked to an increased risk of 13 different types of cancer, including colon, breast, uterine, and pancreas. Excess fat leads to inflammation in the body, which promotes tumor growth and helps cancer cells divide. Fat cells also produce the hormone estrogen, which can stimulate the growth of breast and uterine cancers.
For this reason, the increased risk of cancer is more pronounced in women. Cancers linked to being overweight or obesity are becoming more common, especially in younger adults.
Not only that, but poor nutrition alone can contribute to an increased risk of cancer. For example, eating too much red and processed meat has been linked to an increased risk of developing colon cancer. On the other hand, a growing body of evidence suggests that eating a healthy, balanced diet that includes fiber and a variety of fruits and vegetables actually reduces the risk of several cancers.
Eating the right diet and trying to maintain a healthy weight can both be great ways to reduce the risk of many different types of cancer later in life.
4. Drink less
Alcohol is known to increase the risk of developing several cancers, including cancer of the liver, breast and esophagus. While it is true that the more you drink, the greater the risk, even moderate consumption is believed to contribute 100,000 cases to the global annual cancer burden. Although the effects of binge drinking have not been studied much, one study suggests that moderate drinkers who drink regularly are up to 50% more likely to develop breast cancer. Smoking while drinking alcohol can also increase the carcinogenic effects of smoking.
Reducing the amount you drink – or eliminating it entirely – will help reduce the risk of developing cancer. The NHS recommends not drinking more than 14 units of alcohol per week (about 6 pints or 10 glasses of wine) and not drinking alcohol several days a week.
5. Wear sunscreen
Skin cancer is one of the most common cancers under the age of 40. It has also become more common in recent decades.
The main cause of skin cancer is ultraviolet radiation, coming from the sun or tanning beds. Since the effects of UV radiation are cumulative, the areas of our skin most exposed to the sun (such as our face) are more likely to develop skin cancer. In addition to these cumulative effects, severe sunburn when you are young can specifically increase your risk of developing the most dangerous form of skin cancer.
You can protect yourself from skin cancer by using sunscreen when you are out in the strong sun. This includes wearing hats, covering long clothes, and applying sunscreen of at least SPF 15, bearing in mind that no sunscreen offers 100% protection. This is especially important for people at increased risk of skin cancer, such as those with fair skin and a tendency to freckles.
The best ways to reduce the risk of many cancers are also linked to better overall health. Other ways you can improve your overall health and fitness while protecting yourself from cancer include being physically active and avoiding air pollution.
This article was republished by The Conversation.
Sarah Allinson is an associate professor at Lancaster University and has been conducting cancer research for nearly two decades.
