Studies have shown that 30 minutes of moderate heart-rate raising physical activity every day can significantly reduce the risk of several major cancers5. This can be anything from a walk to a Zumba class. Exercise also helps maintain a healthy body weight, which is important as obesity can contribute to the development of several cancers, including uterine, kidney, pancreatic and breast.
Eat for health
A diet high in fresh fruit and vegetables and low in processed food is key for your health and essential for maintaining a healthy weight. Research also suggests that eating more fibre, in the form of foods such as whole grains, cereals and nuts, can reduce the risk of bowel cancer3.
The International Agency for Research on Cancer4 has classified acetaldehyde, a chemical formed in our bodies when we drink alcohol, as being a carcinogen. The less alcohol we drink, the less acetaldehyde we produce, and the more we lower our risk. Drinking guidelines can be hard to follow but try to drink in moderation and have some alcohol free days a week.
Stub it out
If you smoke, then stubbing out your habit is the most effective way to protect against developing lung cancer – 90% of cases are related to smoking3 - as well as improving your overall health and wellbeing. If you need help quitting, there are number of tools available to you including nicotine replacement therapies and support groups to help with psychological addiction. Bupa has also partnered with University College London to develop a smartphone tool to support you to stop smoking in 28 days. Click here to find out if it is available in your country: bupaquit.bupa.com
Protect your skin
Sunlight on skin is essential for vitamin D production and healthy bones - but unprotected sunbathing can increase your risk of developing skin cancer. Keep an eye on moles or freckles that change in size, shape, colour or start bleeding. Sun safety means using sunscreen, not allowing yourself to burn and avoiding long periods of sun exposure, particularly during the middle of the day when UV rays are at their strongest3.
Simple steps to better daily health can have a positive effect on reducing your risk of developing cancer. As our customer, should you ever need to seek medical care and advice about cancer, Bupa Global can support you.