Healthy choices can help prevent cancer

Stopping tobacco use or never starting goes a long way toward cancer prevention, but so do other healthy choices ranging from protecting skin from the sun to eating more vegetables and getting certain vaccinations, oncology experts at the UMMC Cancer Center and Research Institute say.

“Each of us can make decisions every day that will lead to feeling better in the short term and lowering the risk of developing cancer over time,” said Dr. Rod Rocconi, Ergon Chair for Cancer Research and CCRI director. “Mississippi has some of the worst cancer outcomes in the nation, something that we’re working to change. These lifestyle changes, along with greater access to health care for earlier detection and treatment or cancer, can improve Mississippians’ health.”

Each year, about 16,000 Mississippians develop cancer, and another 6,500 will die from it, the Mississippi State Department of Health reports. Cancer is the second leading cause of death in the state.

Daily choices that can make cancer less likely to occur include:

Being active

Physical activity can help in maintaining a healthy weight, but moving more can also lower the risk of breast cancer and colon cancer. Lack of physical activity is associated with developing cancers of the colon and uterus, as well as development of breast cancer after menopause.

"If a pill could lower cancer risk by 25% and cut the chance of you dying from cancer in half, everyone would be taking it,” said Dr. Buck Covington, an exercise physiologist and a member of the Lifestyle Medicine Cancer Care team at UMMC. “Good news: that 'pill' is exercise. Just three hours a week of simple exercise like walking, biking, swimming, gardening or lifting weights can cut your risk of getting some of the most common cancers by up to 25%. And if you do get cancer, staying active can more than double your chances of beating it. Cancer survivors who exercise regularly are up to 50% less likely to die from breast, colon or prostate cancer than those who stay sedentary.”

Protecting your skin

Skin cancer is the most common type of cancer in the U.S., but there are ways to prevent it. Limiting time in the sun, especially between the hours of 10 a.m. and 4 p.m. when the sun’s rays are the strongest, and using a broad-spectrum sunscreen with an SPF of at least 30 will protect against skin cancer and sun damage.

Maintaining a healthy weight

In a landmark 2003 study, those with a body-mass index of 40 or more had a death rate from all cancers combined that was 52% higher for men and 62% higher for women when compared with those with a BMI below 25. Being at a healthy weight may lower the risk of cancer. Mississippi has the third-highest obesity rate in the U.S., with 40.7% of adults 20 and older considered obese.

Getting vaccinated

Certain viruses can raise the risk of cancer, but vaccines are available against Hepatitis B, which can increase the chances of getting liver cancer, and human papillomavirus or HPV, a sexually transmitted virus that can cause cervical center and other genital cancers.

“HPV is a common virus that can cause genital warts and some forms of cancer,” said Bethany Sabins, a nurse practitioner in the Division of Gynecologic Oncology. “It has been estimated that 75 to 80% of sexually active adults will acquire at least one genital HPV infection before the age of 50. The HPV vaccine is highly effective — showing over 99% protection in some populations — and is one of the strongest tools we have for preventing HPV-related diseases, including cervical cancer, head and neck cancer and anal cancer. Increasing vaccination rates in the United States and in Mississippi will greatly reduce the number of infections and related cancers.”

Eating your vegetables

When it comes to eating fruits and vegetables, Mississippi is near the bottom nationally. Nearly half of Mississippians – 46.8% eat fruit less than once a day – and about a quarter of the state’s residents eat vegetables less than once a day, the MSDH reports. Just 4.1% of Mississippians say they eat two or more fruits and three or more vegetables daily.

The American Cancer Society recommends eating a diet rich in red, yellow and deep green vegetables and whole fruits as well as beans and legumes. To reduce the risk of cancer, the ACS recommends following the 2020-2025 Dietary Guidelines for Americans: at least 2½ to 3 cups of vegetables and 1½ to 2 cups of fruit daily.

Cutting back on drinking

No matter the beverage, alcohol plays a role in cancer prevention. Studies have shown that people who drink are at a higher risk of some cancers, ranging from oral and esophageal to liver and colorectal, than those who don’t. The risk increases along with the amount of alcohol consumed. Women who have just one drink a day have a higher risk of breast cancer than those who have less than one drink a week. Alcohol raises the risk of various types of cancer, including cancer of the breast, colon, lung, kidney, liver, esophagus and oral cancers.

Getting screened

Making these daily decisions can reduce the likelihood of cancer development, but keeping tabs on your health is essential. Screenings as part of regular check-ups can catch cancer early before it spreads and when it is most treatable. Early detection significantly improves survival rates for many types of cancer.

“In addition to doing regular self-exams, getting screened for skin cancer, colon cancer, cervical cancer, or breast cancer is an important part of self-care,” said Dr. Tanya Moseley, division head of breast imaging. “Many cancers are most treatable when found early, before symptoms appear. Screening allows us to detect cancer at its earliest, most curable stages. Ask your primary care provider what cancer screenings are right for you based on your age, family history, and personal risk factors.”

To make an appointment at UMMC, call 888-815-2005 or schedule online.

The above article appears in CONSULT, UMMC’s monthly e-newsletter sharing news about cutting-edge clinical and health science education advances and innovative biomedical research at the Medical Center and giving you tips and suggestions on how you and the people you love can live a healthier life. Click here and enter your email address to receive CONSULT free of charge. You may cancel at any time.