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You want to catch cancer early to increase your chances of defeating this disease, especially if you have a family history of cancer. Here are some steps you can take to reduce your risk of getting cancer.

Tobacco and Alcohol

Smoking causes almost 90% of all lung cancer deaths. If you live with a smoker, you have a higher risk of getting lung cancer and heart disease. If you smoke, quit as soon as you can. If you don't smoke, don't start. Smokeless tobacco use like chewing tobacco may also cause cancers of the mouth, esophagus, and pancreas. Tobacco use is deadly and your health will start to improve immediately after quitting.

Alcohol increases the risk of cancer of the stomach and pancreas. Alcohol also causes cancers of the mouth, throat, voice box and esophagus, liver, breast, colon,  and rectum,. If you drink, limit your drinking to  one or two drinks a day for men and one drink a day for women.

Choosing the Right Diet

Adopting healthy eating habits decrease your risk of developing cancer.  A healthy diet, as recommended by cancer specialists, consists of mostly plant-based foods and a small amount of lean meat like chicken and fish. Limit your consumption of red meat and processed meats and choose plant based proteins instead. Whole grains, which are high in fiber content, help you stay lean and are better for your health than refined grains.

Staying Active

An active lifestyle lowers the risk of many types of cancer including breast, colorectal, and endometrial cancers. Regular exercise helps you maintain a healthy weight. Obesity increases the risk of cancer. Exercise helps your body regulate hormone levels and speeds digestion reducing the time for harmful substances to remain in the colon. Try to achieve 150 minutes of moderate exercise like walking or yoga, or 75 minutes of vigorous exercise like running or swimming. Add a little strength training or muscle strengthening exercises to your routine.

Protecting your Skin

Skin cancer is one of the most common kinds of cancer in the world. People of all skin color can develop skin cancer. Exposure to UV rays, commonly from the sun, is responsible for skin cancer, and can be prevented easily. Wear reflective clothing and headwear in the sun. Also wear sunscreen with at least SPF25.

At Nepal Cancer Hospital, we also run awareness and prevention programs in the community. If you would like more information on cancer prevention, or would like one of our experts to visit your school, college or office to provide more information on cancer prevention, please contact us.