Most of us don’t think regarding cancer in our 20s and 30s. But recent research shows that people born following 1990 are more likely to develop cancer before the age of 50 than any previous generation.
While there are some things we cannot change when it comes to cancer—such as certain genes we inherit—up to half of all cancers are preventable. This means that the lifestyle choices we make early in life can have a major impact 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 risk of cancer.
1. Don’t smoke
Not only is smoking the leading cause of lung cancer each year, it’s also linked to 14 other cancers, including cancer of the mouth and throat.
While young people are less likely to smoke now, in part because of the popularity of e-cigarettes, research still shows that nine out of 10 regular smokers started smoking before the age of 25. If you want to significantly reduce your risk of smoking many types of cancer, don’t smoke — or quit if you do.
While e-cigarettes are certainly less harmful than smoking, their long-term effects have not been studied. For this reason, Cancer Research UK recommends that you should only use e-cigarettes to help you quit smoking.
The effect of marijuana use on cancer risk is also unknown, although there is some evidence for a subtle link between marijuana use and an increased risk of testicular cancer. Until more research is done, it’s best to avoid both.
2. Practice safe sex
HPV (human papillomavirus), which causes genital warts, is the most common sexually transmitted infection in the world. It can also lead to a range of cancers – including cervical, penis, mouth and throat cancers.
HPV-related cancers are especially common in young adults. In the UK alone, cervical cancer is most common in women aged 30-34. It is also thought that the increased incidence of HPV may explain the recent surge in oral cancers in young men.
Getting the HPV vaccine and practicing safe sex will protect you from the virus. Cervical screening (“smear test”) is also important for women because it can detect the presence of HPV infection before it has a chance to cause cancer. Therefore, women between the ages of 25 and 64 should be screened regularly.
3. Maintain a healthy weight
Being overweight or obese is associated with an increased risk of 13 different cancers, including bowel, breast, uterine and pancreatic cancers. Too much fat can lead to inflammation in the body, which promotes tumor growth and helps cancer cells divide. Fat cells also produce the hormone estrogen, which stimulates the growth of tumors in the breast and in the uterus.
Therefore, the increased risk of cancer is more pronounced in women. Cancers associated with being overweight or obese are becoming more common, especially among young adults.
Not only that, but poor diet alone can lead to a greater risk of cancer. For example, eating too much red and processed meat is associated with an increased risk of bowel cancer. On the other hand, there is growing evidence that eating a healthy, balanced diet with fiber and a variety of fruits and vegetables can actually reduce the risk of several different types of cancer.
Eating the right diet and working to maintain a healthy weight are both great ways to reduce your risk of developing many different types of cancer later in life.
4. Drink less
Alcohol is known to increase the risk of several cancers, including liver, breast, and esophageal cancers. Although the more alcohol you drink, the greater the risk, even moderate alcohol consumption is thought to contribute to a global cancer burden of 100,000 cases per year. Although much research has not been done on the effects of binge drinking, one study suggests that moderate drinkers who regularly binge drink are up to 50% more likely to develop breast cancer. Smoking while drinking alcohol can also enhance the carcinogenic effects of smoking.
Reducing your alcohol intake – or eliminating it entirely – will help reduce your risk of cancer. The NHS recommends that you drink no more than 14 units per week (regarding 6 pints or 10 small glasses of wine) and that you aim to go a few days a week without alcohol.
5. Wear sunscreen
Skin cancer is one of the most common cancers under the age of 40. It has also become more common over the past few decades.
The main cause of skin cancer is UV radiation — whether it’s from the sun or a tanning bed. Because the effects of UV radiation are cumulative, the areas of our skin that are most exposed to the sun, such as our face, are most at risk of developing skin cancer. In addition to these cumulative effects, severe sunburn at a young age can specifically increase the risk of developing the most dangerous form of skin cancer.
Use sunscreen to protect yourself from skin cancer whenever you go out in the strong sun. This includes wearing a hat, wearing long clothing and applying sunscreen with at least SPF 15, remember that no sunscreen will provide 100% protection. This is especially important for people at an 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 types of cancer are also often associated with better health. Other ways you can improve your overall health and wellness while preventing cancer include exercising and avoiding air pollution.
This article has been republished from The Conversation.
Sarah Allinson is a senior lecturer at Lancaster University and has been researching cancer for nearly two decades.
