Cancer Prevention 101: What You Need to Know (2024 Edition)
What is Cancer?
Cancer is the second leading cause of death in the United States, behind only heart disease. For most Americans who do not use tobacco, the most important cancer risk factors that can be changed are body weight, diet, and physical activity. At least 18% of all cancers diagnosed in the US are related to excess body weight, physical inactivity, excess alcohol consumption, and/or poor nutrition, and thus could be prevented.Genetic changes that cause cancer can be inherited from our parents. That said, environmental factors could contribute up to 95% of cancers. They can also arise during a person’s lifetime as a result of errors that occur as cells divide or because of damage to DNA caused by certain environmental exposures. Cancer-causing environmental exposures include substances, such as the chemicals in tobacco smoke, and radiation, such as ultraviolet rays from the sun.
There are many types of cancer treatment. The types of treatment that you receive will depend on the type of cancer you have and how advanced it is. Surgery, radiation, and chemotherapy are the standard types of treatment for cancer.
In this Article:
- Diet and Cancer Prevention
- Healthy diet and Cancer Fighting Foods
- Broccoli
- Carrots
- Beans
- Berries
- Nuts
- Olive Oil
- Turmeric (Curcumin)
- Cinnamon
- Citrus Fruits
- Soy
- Cancer and supplements
- Vitamin D3, K2 and Magnesium
- Omega-3 Fatty Acids
- Green tea (EGCG)
- Garlic
- Turmeric / Curcumin
- Molecular Hydrogen
- Quercetin
- Melatonin
- Vitamin C
- Vitamin B6
- Don't use tobacco
- Maintain a healthy weight and be physically active
- Avoid risky behaviors
- Protect yourself from the sun
- Get regular medical care and Health Screening
- Avoid unnecessary exposure to radiation.
- Avoid exposure to environmental toxins and infections that contribute to cancer
- Sleep Quality and Reduce Stress
1. Diet and Cancer Prevention
Randomized controlled trials (RCTs) of dietary interventions aimed at preventing cancer, conversely, are expensive and largely impractical. Therefore, most current evidence concerning diet and cancer prevention is derived from observational epidemiologic studies, in particular prospective cohort studies, mechanistic studies of food components in laboratory animals and cell culture, and RCTs when available.
2. Healthy diet and Cancer Fighting Foods
Although eating healthy foods can't ensure cancer prevention, it might reduce the risk. Consider the following in general:- Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans. Eat lighter and leaner by choosing fewer high-calorie foods. Limit refined sugars and fat from animal sources.
- Drink alcohol only in moderation, if at all. Alcohol increases the risk of various types of cancer, including cancer of the breast, colon, lung, kidney and liver. Drinking more increases the risk.
- Limit processed meats. Eating processed meat often can slightly increase the risk of certain types of cancer. This news comes from a report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization.
Do take note that we are talking about foods to prevent your risk of cancer and not about treating cancer with foods. Cancer treatments will be something that you will need to discuss with your cancer specialist.
Many foods contain beneficial compounds that could help decrease the growth of cancer. There are also several studies showing that a higher intake of certain foods could be associated with a lower risk of the disease.
We will delve into the research and look at a list of foods that may lower your risk of cancer.
2.1. Broccoli
One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (Clin Cancer Res. 2010).
Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (Carcinogenesis. 2004).
Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.
Including broccoli with a few meals per week may come with some cancer-fighting benefits.
However, keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.
Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.
2.2. Carrots
Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (Trusted Source).
Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (Trusted Source).
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (Trusted Source).
Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.
2.3 Beans
One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (Source).
An animal study also found that feeding rats black beans or navy beans and then inducing colon cancer blocked the development of cancer cells by up to 75% (Source).
According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this in humans, specifically.
2.4. Berries
In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (Trusted Source).
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (Trusted Source).
One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (Trusted Source).
Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (Trusted Source).
Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer. Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
2.5 Nuts
For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (Br J Nutr. 2015).
Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (Trusted Source).
Other studies have found that specific types of nuts may be linked to a lower cancer risk. For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (Trusted Source).
Similarly, one animal study showed that feeding mice walnuts decreased the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (Trusted Source).
These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.
Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.
2.6 Olive Oil
Several studies have even found that a higher intake of olive oil may help protect against cancer.
One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (Source).
Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (Source).
Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.
Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.
2.7. Turmeric (Curcumin)
One study looked at the effects of curcumin on 44 patients with lesions in the colon that could have become cancerous. After 30 days, 4 grams of curcumin daily reduced the number of lesions present by 40% (Trusted Source).
In a test-tube study, curcumin was also found to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth (Trusted Source).
Another test-tube study showed that curcumin helped kill off head and neck cancer cells (Trusted Source).
Curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells in other test-tube studies (Trusted Source, Trusted Source, Trusted Source).
For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.
2.8. Cinnamon
In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells.
A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death (Trusted Source).
Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size (Trusted Source).
An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread (Trusted Source).
Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.
However, more studies are needed to understand how cinnamon may affect cancer development in humans.
2.9. Citrus Fruits
One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (Trusted Source).
A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (Trusted Source).
Finally, a review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (Trusted Source).
These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.
Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.
2.10. Soy
lower risk of breast cancer. Tofu (bean curd), is a popular food derived from soy in Asia.
A review of 35 studies (Plos One. 2014) found that soy intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.
3. Cancer and supplements
For reasons other than cancer prevention, some vitamin and/or mineral supplements may be beneficial for some people to prevent nutrient deficiency, such as in pregnant women, women of childbearing age, and people with restricted dietary intakes. Dietary supplementation may also be indicated to correct a documented clinical deficiency or insufficiency, such as supplementation with vitamin D in those with low circulating concentrations or vitamin B12 supplementation in those with vitamin B12-associated anemias.
Although a diet rich in vegetables, fruits, and other plant-based foods may reduce the risk of cancer, there is limited and inconsistent evidence that dietary supplements can reduce cancer risk (R). Whereas 2 RCTs showed reductions in cancer risk among men taking low-dose antioxidants or low-dose multiple micronutrients, evidence for women is lacking. Furthermore, evidence exists that some high-dose supplements containing nutrients such as β-carotene and vitamins A and E can increase the risk of some cancers (R). For individual nutrients, an exception may be calcium, in which supplemental calcium may reduce the risk of colorectal cancer. However, people who have excessive calcium intake (mostly from supplements) may have a higher risk of death from all cancer types combined compared with those who have a recommended level of dietary calcium. The same study also reported no overall benefit to longevity from all dietary supplements considered together. Nonetheless, more than one-half of US adults use one or more dietary supplement(s).
Many healthful compounds are found in vegetables and fruits, and it is likely that these compounds work synergistically to exert their beneficial effect. There are likely to be important, but as yet unidentified, components of whole food that are not included in dietary supplements. Some supplements are described as containing the nutritional equivalent of vegetables and fruits. However, the small amount of dried powder in such pills frequently contains only a small fraction of the levels contained in the whole foods, and there is a lack of evidence supporting a role of these products in cancer prevention. Food is the best source of vitamins, minerals, and other bioactive food components.
3.1. Vitamin D3, K2 and Magnesium
Vitamin D can absorb calcium and help the immune, muscle, and nervous systems function properly.Several randomized trials of vitamin D intake have been carried out, but these were designed to assess bone health or other non-cancer outcomes. Although some of these trials have yielded information on cancer incidence and mortality, the results need to be confirmed by additional research because the trials were not designed to study cancer specifically.
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (R). In contrast, the Women’s Health Initiative randomized trial found that healthy women who took vitamin D and calcium supplements for an average of 7 years did not have a reduced incidence of colorectal cancer (NEJM 2006). Some scientists have pointed out that the relatively low level of vitamin D supplementation (10 μg, or 400 IU, once a day), the ability of participants to take additional vitamin D on their own, and the short duration of participant follow-up in this trial might explain why no reduction in colorectal cancer risk was found.
- fatty fish
- egg yolks
- fortified milk
3.2. Omega-3 Fatty Acids
Most people use fish oil supplements to enhance the amount of omega-3’s in their diet.The research was presented April 4, 2022 at the annual Experimental Biology meeting in Philadelphia. The animal model showed that omega-3 fatty acids helped promote the cancer-fighting activities of immunotherapy and anti-inflammatory therapy.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Related: Researchers Showed Omega-3 Could Cut Tumor Growth by 67%
3.3. Green tea (EGCG)
3.4. Garlic
Garlic is a great choice when it comes to giving your body a little extra protection. To reap the benefits of garlic, you should eat one clove per day, or- antibacterial properties
- blocking and halting the activation of cancer-causing substances
- enhanced DNA repair
- a reduction in cancer cells spreading
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (Source).
A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (Source).
Despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.
3.5. Turmeric / Curcumin
The spice turmeric can be extremely helpful when it comes to fighting cancer. Studies show that the curcumin in turmeric may kill cancer cells and slow tumor growth. This preclinical research has taken curcumin from the lab to the clinic.- blocking cancer cells from multiplying
- killing colon, breast, prostate, and melanoma cancer cells
- slowing tumor growth
"Curcumin blocks the formation of reactive-oxygen species, possesses anti-inflammatory properties as a result of inhibition of cyclooxygenases (COX) and other enzymes involved in inflammation; and disrupts cell signal transduction by various mechanisms including inhibition of protein kinase C.
These effects may play a role in the agent's observed antineoplastic properties, which include inhibition of tumor cell proliferation and suppression of chemically induced carcinogenesis and tumor growth in animal models of cancer."
3.6. Molecular Hydrogen
Although hydrogen gas was studied as a therapy in a skin squamous carcinoma mouse model back in 1975 (Science. 1975), its potential in medical application has not been vastly explored.
2007 - Oshawa et al. reported that hydrogen could ameliorate cerebral ischemia-reperfusion injury by selectively reducing cytotoxic reactive oxygen species (ROS), including hydroxyl radical (•OH) and peroxynitrite (ONOO-) [Nat Med. 2007], which then provoked a worldwide attention.
2008 - In human cancer cells, hydrogen water suppressed tumor growth by reducing oxidative stress (Oncol Res. 2008). Hydrogen water also blocked the creation of new blood vessels in human lung cancer cells, preventing cancer from spreading and growing [Biol Pharm Bull. 2008].
2010 - Hydrogen water combined with increased temperature (hyperthermia) had a strong cancer-killing effect in cells [Oncol Rep. 2010].
2011 - A study of 49 patients (published in 2011) on radiation therapy for liver cancer, drinking hydrogen water (1.5 – 2 L/day) improved the patients’ quality of life and appetite. Hydrogen water could reduce oxidative stress and damage from radiation without compromising its cancer-killing effects [R].
2015 - In a lab study published in 2015 (PeerJ. 2015), hydrogen water administration improved the survival of mice with colon 26-induced cancer. Furthermore, hydrogen water enhanced cell death in cancer cells. Hydrogen water also increased the inhibitory effect of 5-FU on colon 26 cells. Additionally, high-content hydrogen water exhibited stronger anti-oxidative and anticancer activity than did the natural hydrogen water.
2017 - A study (published in the Molecular and Clinical Oncology), evaluated the protective effect of hydrogen-rich water on liver function of colorectal cancer patients treated with chemotherapy in 152 patients. The hydrogen-rich water group exhibited protective effect against the chemotherapy related liver injury [R].
2019 - The first case report of hydrogen inhalation therapy in a patient with metastatic Gall Bladder Cancer was published by a team in China. The patient has gradually improved and has survived for more than 10 months (Onco Targets Ther. 2019).
In a review paper on hydrogen gas and cancer treatment, it was suggested that hydrogen gas may work alone or synergistically with other therapy to suppress tumor growth (Front Oncol. 2019).
In Japan, patients with stage IV colorectal cancer inhaled H2 gas for 3 h/day in their own homes and received chemotherapy. H2 gas improved progression-free survival and overall survival times (Oncol Rep. 2019).
In China, 82 patients with stage III and IV cancer (advanced cancer) were prospectively followed-up, after treatment with Hydrogen (H2) inhalation. No severe blood toxicity was observed. H2 Inhalation of H2 gas induced complete and partial remission in tumors of the 80 patients (Med Gas Res. 2019). Most of the cancer types are mainly solid tumors with 19 non-small cell lung cancer, 16 gynecological cancer, 11 hepato-cellular cancer, 10 breast cancer, 6 gastrointestinal cancer, 6 urological cancer and 8 other types of advanced cancer.
2020 - An updated review was published in 2020 (Med Gas Res. 2020).
One clinical trial (NCT03818347) is now on-going to study hydrogen gas in cancer rehabilitation for multiple cancer types in China. 2 publications that are associated with this research data have been
published.
The first publication (Ann Palliat Med. 2019) was case reports of 3 nasopharyngeal cancer (NPC) patients with radiotherapy-induced hearing loss. This is the first study to show that, after treatment for nasopharyngeal carcinoma, hearing loss can be reduced using hydrogen-oxygen therapy.
The second publication (Med Gas Res. 2020), 58 patients with advanced non-small lung cancer were enrolled into 5 groups. After 16 months of follow-up, progression-free survival of the control group was lower than that of the H2-only group, and significantly lower than that of H2 + chemotherapy, H2 + targeted therapy, and H2 + immunotherapy groups.
2007 - Oshawa et al. reported that hydrogen could ameliorate cerebral ischemia-reperfusion injury by selectively reducing cytotoxic reactive oxygen species (ROS), including hydroxyl radical (•OH) and peroxynitrite (ONOO-) [Nat Med. 2007], which then provoked a worldwide attention.
2008 - In human cancer cells, hydrogen water suppressed tumor growth by reducing oxidative stress (Oncol Res. 2008). Hydrogen water also blocked the creation of new blood vessels in human lung cancer cells, preventing cancer from spreading and growing [Biol Pharm Bull. 2008].
2010 - Hydrogen water combined with increased temperature (hyperthermia) had a strong cancer-killing effect in cells [Oncol Rep. 2010].
2017 - A study (published in the Molecular and Clinical Oncology), evaluated the protective effect of hydrogen-rich water on liver function of colorectal cancer patients treated with chemotherapy in 152 patients. The hydrogen-rich water group exhibited protective effect against the chemotherapy related liver injury [R].
In a review paper on hydrogen gas and cancer treatment, it was suggested that hydrogen gas may work alone or synergistically with other therapy to suppress tumor growth (Front Oncol. 2019).
published.
The first publication (Ann Palliat Med. 2019) was case reports of 3 nasopharyngeal cancer (NPC) patients with radiotherapy-induced hearing loss. This is the first study to show that, after treatment for nasopharyngeal carcinoma, hearing loss can be reduced using hydrogen-oxygen therapy.
3.7. Quercetin
Quercetin is an antioxidant flavonol that's found in foods such as red grapes, green tea, elderflower and onions, to name a few. As the health benefits of the supplement become more widely known, the market has grown rapidly (R). According to market research, quercetin market was worth $261.12 million in 2020 and is expected to reach $406.58 million in 2027.2022 - A paper published in August 2022 in Nutrition Research analyzed the pro-apoptotic effect that quercetin has on aging cells. The paper reviewed preclinical and early phase data using quercetin as a senolytic agent and found the data showed it was effective in “preventing or alleviating cancer formation.”
The authors reviewed the importance of cellular aging in the development of cancer cells and the effect that quercetin may have on the suppression of cancer cell proliferation.
Cellular senescence is a dynamic and multi-step process that is associated with alterations in metabolic activity and gene expression. This can compromise tissue regeneration and contribute to aging. On the other hand, by removing senescent cells, age-related dysfunction can be attenuated and potentially extend the lifespan.
This study published in 2017 in Oncology Reports took things a step further, finding that quercetin induced cancer cell death in nine types of cancer, including prostate cancer, colon cancer, and breast caner.
In another 2017 study, researchers gave quercetin to mice with tumors. Researchers found that mice in the quercetin-treated group showed delayed tumor growth, no significant changes in daily behavior, significantly better survival ratings, and increased rates of cell death.
Lab studies (2011) have also demonstrated that quercetin is a strong antioxidant and has pro-apoptotic effects on tumor cells, with the ability to block growth at different phases of the cell cycle.
3.8. Melatonin
Melatonin is one of the most important antioxidant molecules. In the human body — aside from having direct antioxidant effects — it also stimulates the synthesis of glutathione and other important antioxidants like superoxide dismutase and catalase.3.9 - 3.10. Vitamin C and B6
Sally Norton, author of “Toxic Superfoods: How Oxalate Overload Is Making You Sick — and How to Get Better,” explains:
By the third time, I became harder and harder to stab for the IV needle because now my veins were ropier and rollier and would run away from the needle. That's fibrosis ... I only had IV vitamin C maybe 10 times. But the doctor and the nurse took no notice of this side effect of the treatment — that I was becoming more fibrotic and harder to puncture ...
It's hubris to say, ‘Oh, well, it's fine. All my patients are doing great on my vitamin C IVs when you're not open to seeing the side effects. One of the studies demonstrated that just with oral supplementation, for not all that long, once they stopped the vitamin C, the level of oxalate in the urine went way up.
So, while the body's being assaulted by too much vitamin C, it's busy sequestering the oxalate that's forming and holding onto it and protecting the kidneys from devastation, from excessive oxalate load. Once you stop producing or eating too much oxalate, this holding pattern can let go, and now you see much higher oxalate levels in the blood and the urine.”
For these reasons, if you take vitamin C on a regular basis, Norton recommends limiting it to 250 mg a day. This is enough to meet your nutritional requirements and is unlikely to cause oxalic acid-related trouble. The exception would be if you are septic, in which case large doses of IV ascorbic acid can save your life.
4. Don't use tobacco
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
5. Maintain a healthy weight and be physically active
Being at a healthy weight might lower the risk of some types of cancer. These include cancer of the breast, prostate, lung, colon and kidney.Physical activity counts too. Besides helping control weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Doing any amount of physical activity benefits health. But for the most benefit, strive for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of hard aerobic activity.
You can combine moderate and hard activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.
6. Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:
Practice safe sex. Limit the number of sexual partners and use a condom. The greater the number of sexual partners in a lifetime, the greater the chances of getting a sexually transmitted infection, such as HIV or HPV.
People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
- Don't share needles. Injecting drugs with shared needles can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug misuse or addiction, seek professional help.
7. Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer and one of the most preventable. Try these tips:
- Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m. when the sun's rays are strongest.
- Stay in the shade. When outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help too.
- Cover your skin. Wear clothing that covers as much skin as possible. Wear a head cover and sunglasses. Wear bright or dark colors. They reflect more of the sun's harmful rays than do pastels or bleached cotton.
- Don't skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply a lot of sunscreen. Apply again every two hours, or more often after swimming or sweating.
- Don't use tanning beds or sunlamps. These can do as much harm as sunlight.
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