When most women think about cancer, they think PINK for breast cancer. It’s true that 1 in 8 women will be diagnosed with breast cancer. However, there are other female and non gender specific cancers that women need to have on their health radar as well!
The good news is that for many cancers we have good information on how to reduce risk and therefore delay or prevent a diagnosis of cancer.
Here are 3 important things that all women need to know about cancer prevention.
1. The Don’t List!
I usually like to focus on the positive, but there are a few things that women definitely need to avoid to keep their immune systems strong and lower their risk of cancer. To get the negative over with, here are the things to avoid:
Tobacco.
Tobacco not only increases risk for lung cancer, but throat, mouth and esophageal cancer as well, not to mention the increase in heart disease, and emphysema. Plus, if you smoke tobacco, you are increasing the cancer risk for your friends and family who are breathing in the second hand smoke.
Sun.
Some sun is good for you (10 – 15 minutes/day), but if you have to go out in the sun for any longer, be sure to use sun screen and wear protective clothes. Don’t forget to cover your kids too!
Unsafe Sex.
HPV (human papillomavirus) – a sexually transmitted disease – is known to increase a woman’s risk for cervical cancer. Women need to be smart about controlling their exposure to HPV. A vaccination is now available so parents and young women should talk to their health care professionals about being vaccinated.
Excess Alcohol.
Alcohol is known to increase risk for throat and mouth cancers and may increase risk for breast cancer. It is suggested that women not exceed 1 drink per day.
1 drink = 12 oz. of beer, 5 oz. of wine, or 1 oz. of liquor
If you save all your drinks for the weekend, that’s not healthy either!
2. Prevent Cancer Every Day!
One of the most important factors to your cancer risk are the things that you do (or don’t do) EVERY DAY.
Eat & Exercise or Food & Fitness as I like to say!
You might not realize that experts think 1/3 of ALL cancers are thought to be related to the food we eat and fitness level we maintain.
Some patterns of eating are known to decrease cancer risk while others have been shown to increase cancer risk. The most important thing is to make sure you have plenty of plant foods every day (focus on those fruits and veggies) without consuming too many calories.
The other part of your everyday cancer prevention plan is to get at least 30 minutes of physical activity each day. It doesn’t have to be all at once, but by the end of the day, you want those minutes to add up.
Don’t have time during the week to exercise? Make the most of your weekends! Go for a long hike or bike ride to make up for less time exercising during the week.
3. Get Screened!
I cannot say enough about the importance of screening. For example, colorectal cancer is considered THE MOST PREVENTABLE CANCER because a screening colonoscopy can usually find a pre-cancerous polyp before it turns into cancer. It’s certainly not a guarantee, but does cut risk significantly. Unfortunately, many women are not getting this important screening.
Here is a list of screenings for various cancers and when women should get them:
Breast Cancer
All women should know what’s normal for their body. If they notice a breast lump or drainage from the nipple, they need to get it checked out. Starting at age 40, talk with your doctor about the frequency you need to get mammograms. Clinical breast exams should be done by a doctor or nurse on an annual basis. If a woman is at very high risk (due to genetic risk or family history), she may need an annual MRI.
Cervical Cancer
By the age of 21, all women should have regular Pap tests. Consider getting the HPV vaccine.
Colorectal Cancer
Have a screening colonoscopy at least every 10 years. Depending on family history and polyp risk, women may need to be screened more often.
Oral Cancer
Have an oral cancer screening by your dentist every year.
Skin Cancer
Have a whole body skin check by a doctor every year.
Want to keep up with the most current evidence-based information on cancer prevention? Click HERE to sign up to be notified when I share new information.
Stay Healthy!
– Julie
Other articles you might be interested in:
Fact or Fiction: Debunking Cancer Nutrition Myths {free webinar}
Love your site
Thanks!! It wouldn’t be much of a site without readers, so thanks for reading! 🙂
Hi Julie,
I just came across your site and I appreciate all of the valuable information that you have.
One point I’d like to make is that more and more women younger than 40 are starting to get breast cancer. Myself, I was diagnosed earlier this year at 31. (I battled ovarian cancer last year.) 40 seems to be the “magic age” for mammograms, but I’d like to see more public figures, such as yourself, encouraging earlier mammograms.
Thank you for your hard work and helpful advice.
Hi Bridget, somehow I missed this comment! Screening is a complicated issue. The challenge with mammograms at younger ages is that breast tissue is dense, and difficult to see when there is malignant growth. After menopause breast tissue changes to be much more fatty tissue which is easier to see. At younger ages, breast MRI is the best option, but due to the cost and radiation exposure, it’s best used for people who have genetic risk or a very strong family history. I always encourage women to talk with their doctors about risk and figure out the right kind of screening plan for them. 🙂 Julie r
Hi Julie,
Thanks for these amazing tips very helpful. Every women should know about these tips. It is good to spread cancer awareness so a lot of women can prevent having cancer.
I appreciate that you said every woman should know what is normal for their body. My grandma had breast cancer when I was young, so I’ve always been aware of the possibilities us grandchildren have in getting it. Catching an irregularity early on can make a huge difference, and is something I’ll always keep my eye out for.
Wow, that’s fascinating that experts think 1/3 of all cancers are thought to be related to the food we eat and fitness levels we keep. My mom mentioned the other day that she thinks she could have breast cancer, so she has been trying to find ways to live a healthier life. I’ll be sure to recommend to her to try and establish a healthy fitness level and visit an expert to see what she can do about her situation.
She definitely needs to see a doctor. Healthy eating will help with maintaining cells, but it is NOT a treatment for cancer. Good medical care is essential for optimal survival.