February 4th. 2024
February is National Cancer Prevention Month and February 4th is World Cancer day so this blog is dedicated to both of those events. There are many factors related to who gets cancer, many of which are not in your power such as your genetics. But did you know that there are things you can do to help lower your risk of cancer? According to the American Cancer Society, 45% of cancer deaths in the United States in 2023 were attributed to potentially modifiable risk factors. Let’s take a look at ways to be proactive with your health with my 6 strategies for preventing cancer.
Get Vaccinated
There are two primary vaccines that can significantly lower your risk of cancers: HPV and Hepatitis B.
Human Papillomavirus (HPV) is a sexually transmitted infection that causes skin conditions such as warts and can cause cervical and other cancers. Thankfully there are vaccines for HPV which have the potential to prevent more than 90% of HPV_attributable cancers. HPV vaccination is recommended at ages 11-12 but can be given starting at age 9. It is recommended that all preteens receive the vaccination. If you are a teen or young adult under 26 years and have not been vaccinated for HPV or did not finish the vaccine series it is still recommended that you get vaccinated. To learn more about the HPV vaccine visit the CDC website for information and resources.
Hepatitis B is a liver infection caused by the hepatitis B virus and is transmitted via bodily fluids such as blood and semen. Fun fact, the hepatitis B vaccine was named the first "anti-cancer" vaccine by the US Food and Drug Administration because it prevents chronic hepatitis B infections, preventing liver cancer caused by the hepatitis virus. The hepatitis B vaccine is recommended for all infants, children and adults ages 19-59. as well as adults over the age of 60 at high risk for infection. In the US, newborns are usually vaccinated with the hepatitis B vaccine at birth which has resulted in a dramatic reduction in the number of new cases of liver cancer caused by hepatitis B. To learn more about the Hep B vaccine visit the CDC website.
Practice Safe Sex
Correct and consistent use of condoms and protective barriers during intercourse helps prevent infections like the ones mentioned above. HPV infections are linked to cervical cancers and might also increase the risk of cancer of the anus, penis, throat, vulva, and vagina. Hep B infections are linked to liver cancers. Using a barrier during sex such as condoms can make a significant impact on your risk of contracting these infections as well as others. You can also decrease your odds of contracting these infections by limiting the number of sexual partners. If you know you have a current infection, refrain from sexual activity with partners until the infection is clear and continue to use condoms.
Limit alcohol and quit tobacco products
Both alcohol and tobacco use of any kind has been linked to increased risk of certain cancers. And if you do both (drink alcohol and use tobacco) the risks of cancer increases even further than either on its own. Now this is not to say that having a drink or two occasionally will kill you but you want to make sure you keep alcohol consumption to within the standard limits outlined below.
We all know that smoking is bad for your health but did you know that smoking has been linked to many types of cancer including cancers of the lung, mouth, throat, voice box, pancreas, bladder, cervix, and kidneys. And remember that even being around a smoker might increase your risk of lung cancer so you are not only affecting your health but you are impacting the health of everyone around you, especially if you have children. And it's not only smoking that is harmful: chewing tobacco has been linked to cancer of the mouth, throat and pancreas. Thankfully you can drastically decrease your risks of cancer and other health related issues but quitting tobacco products. Within 10 years of quitting the risk of cancers of the bladder, esophagus, and decreases. Within 10-15 years of quitting your risk of lung cancer drops by half. By 20 years your risk of cancer drops to close to that of someone who does not smoke. If you need help quitting tobacco please visit the American Lung Association for resources.
Alcohol consumption has many negative effects on your health including risks of cancer. Ultimately the less alcohol you drink, the lower your risk of cancer. In particular, heavy and binge drinking has been linked to cancers of the breast, liver, colon, rectum, mouth, pharynx, larynx, and esophagus. There is also evidence that drinking alcohol increases the risk of prostate cancer. The recommendation for drinking is 2 drinks or less per day for men and 1 drink or less per day for women. For guidelines on drinking including the size of standard drinks please visit the Substance Abuse and Mental Health Services website. Drinking 3.5 drinks a day doubles or even triples your risk of certain cancers. Why does alcohol consumption increase the risk of cancers? It comes down to the chemical that alcohol gets broken down into by the body. This chemical damages your DNA, prevents your body from repairing any damage, and can cause abnormal cell growth creating cancer tumors. If you or someone you know is struggling with alcohol use please visit the Substance Abuse and Mental Health Services website for resources.
Know your family history
Certain cancers can be linked to inherited genes from your parents and others are strongly linked to family history such as breast and colorectal cancers. By knowing if anyone in your family has or has had any type of cancer you can act more proactively by making positive habit changes like refraining from alcohol. It is vital for your medical providers to also know your family history because it might indicate more routine testing or monitoring which should help catch any signs of cancer early and treat the cancer before it worsens. If you do not know your family history try to find out the details by asking your relatives and creating document with all the information. If you cannot find out your family history for whatever reason you might benefit from genetic testing and more routine monitoring. Ask your health care provider for more information if you feel you would benefit from further testing.
Get regular checkups
Having a family history of cancer does not necessarily mean you will get cancer. Likewise, not having a history of cancer does not mean you won't get it. So no matter what, you should still maintain regular medical checkups and minor your health. Even if you are feeling well and are not having any issues you should always get your annual physical and do normal tests such as blood work from your primary care doctor every year. This can help catch any issues early and treat medical conditions that can lead to cancer down the line. For women, this also includes seeing your gynecologist regularly for checkups as well to get your done which helps screen for cervical cancer. I highly recommend you also monitor yourself as well by performing self exams. For women that involves doing a self breast exam. For men that involves doing a self testicular exam. Both of these self exams are great for checking for any lumps, swelling, hardness, or changes in your tissues which might indicate cancer. You can find instructions for these exams for women here and for men here.
I strongly encourage everyone to also have an excellent physical therapist as part of your care team and visiting them annually as well. By seeing a PT each year, we can track how your musculoskeletal health is changing over time, monitor your vitals, and make changes to your fitness routine to promote health and wellness. Being proactive with your physical health can make a huge difference in your wellbeing. It is even better if your PT is also a pelvic health PT because we can check your pelvic floor strength and coordination as well as look for painful areas that need addressing. You see a dentist at least once a year to check your teeth so why not see a PT once a year to check your muscles and bones?
Be physically active
Being physically active can help you maintain a healthy weight which reduces the risk of 13 types of cancers especially breast and colorectal cancers. Furthermore, a sedentary lifestyle is a risk factor for chronic health conditions and premature death from any cause including cancers. Many health agencies agree that in order to get substantial health benefits from physical activity, adults should aim to do at least 150-300 minutes a week of moderate intensity aerobic exercise or 75-150 minutes a week of vigorous aerobic exercise or a combination of the two. Adults should also do moderate intensity muscle strengthening exercises involving all major muscle groups at least 2 days a week. The exercise minutes can be broken up into whatever timeframe you want, however, I do recommend trying to do at least 20 minutes at a time in order to get the full cardiovascular benefits. How do you gauge the intensity of your exercise? Let me break it down for you.
If you can talk or sing without issue, you are exercising at a low intensity.
If you can comfortably talk but not sing, you are exercising at a moderate intensity.
If you cannot say more than a few words without gasping for air, you are exercising at a vigorous intensity.
If you are well below the recommended physical activity level you should see a physical therapist. Not only will a PT help you start exercising safely but we will also help screen you for injuries, address any issues that arise, and progress you safely.
There are other important factors that can promote a healthier lifestyle which may also lower your risk of cancers like maintaining a healthy diet, weight management, and decreasing stress. You can look forward to more information on these topics in future blogs here. But if you are reading this list and feeling overwhelmed, take a breath and break it down. As the wise Desmond Tutu once said "there is only one way to eat an elephant: a bite at a time". So take one thing and focus your attention solely on this for at least 2 months. Once you feel you have got once concept incorporated into your life try adding another. Just know that changes take time and it is not a linear line from A to B. You will have ups and downs. You will slip and have missteps. That is part of the process and to be expected.
Thank you for reading! Leave a comment below with your thoughts and input. Like and subscribe to learn more with me each month.
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