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8 Preventative Measures to Help Avoid Cancer

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Although there’s no one definitive way to prevent cancer, it’s useful to know that various lifestyle and dietary factors can contribute to the disease. In fact, an incredible 40% of cancers are preventable. We spoke to a panel of experts: Kevin O’Hagan and Aileen McHale from the Irish Cancer Society,Bernie Carter, Assistant Director of Nursing at the Marie Keating Foundation and nutritionist Sarah Keogh from EatWell, to discover the various things we can do (and avoid) to stay as healthy as possible.

1. Early Detection

It’s important to get to know your own body, so you’ll quickly notice if something’s changed. “In terms of breast and testicle awareness”, says Aileen, “self-examinations are key. It’s about knowing what’s normal for you and understanding that there may not be a lump, it could be skin puckering or an inverted nipple.” If necessary, your GP will refer you for further tests. “If you’ve any concerns,” she adds, “you should always err on the side of caution and get checked.” 

2. Get Checked

Which leads us to our next point. Aileen urges women to avail of the HSE’s CervicalCheck smear test, free for those aged between 25 and 60. And although some routine screenings have been impacted by Covid, Bernie urges people not to miss appointments. “Screenings are for people without signs or symptoms of illness”, she explains. “In Ireland we have three cancer prevention screenings – bowel, breast and cervical. Early detection of a change in cells means less treatments will be required later.” You can check your eligibility for cancer prevention screenings here.

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3. Bin Cigarettes

We’re all aware that smoking is an unhealthy habit but may not know that 30% of cancers (and 90% of lung cancers) are attributed to it. Kevin is optimistic about us collectively kicking the habit: “We know over half of smokers are thinking about quitting, with 40% having made a quit attempt in the last 12 months. That’s really positive. If we can crack this one, we’ll go a long way to reducing cancer.” Ready to do away with the cigarettes? Here’s what Jim McCreadie had to say about the proven Allen Carr method.  

4. Opt for a Healthy Diet

People tend to be less aware of the risks associated with certain foods. “Diet is fundamental”, says Kevin. “Our advice is to avoid processed meats, and foods high in salt, calories and fat. Many processed foods have very high salt content and are linked to stomach cancer.” Sarah agrees. “The big foods we know play a role in cancer prevention are, without a doubt, fruit and vegetables. And wholegrains are shown time and again to help prevent (particularly) bowel and colon cancer, but also breast.” When it comes to fruit and veg – great sources of fibre – she recommends mixing it up. “Make sure you have some raw, some cooked. Cooking activates all the antioxidants that we know are beneficial. Include lots of colour on your plate as well.”

5. Maintain a Healthy Weight

“The other big one to consider is maintaining a healthy weight”, Kevin continues. “The National Cancer Control Programme carried out a recent study and attributed around 310 preventable cancer deaths annually to excess body weight. Key cancers are bowel, kidney, oesophagus, pancreatic, breast and womb.” Remember, being underweight comes with its own issues, so speak to your doctor if you’d like further advice on how to stay within a healthy parameter for your height and age.

6. Stay Active

Weight management is undoubtedly linked to physical exercise. According to Kevin, 6% of deaths are attributed to being inactive. “You need to get 30 minutes of moderate to vigorous exercise a day,” he says. This doesn’t have to involve a gym membership – why not meet a friend in the evening for a catch-up and a brisk walk. Regular activity can also help prevent bowel cancer, adds Bernie. “Activity helps food move along the large intestine, reducing inflammation.”

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7. Reduce Alcohol Consumption

Next, another known carcinogenic; alcohol. “There’s a very real link between alcohol and cancer”, says Kevin, “which unfortunately, a lot of the general public just don’t get. It’s actually been estimated that about 900 cancer cases are attributed to it every year.” While lots of us enjoy a drink, the key is moderation. “Binge-drinking and high levels of consumption are what we need to be aware of”, Sarah advises. “Make sure your body gets plenty of days every week that are alcohol-free.”

8. Get the HPV Vaccine

Finally, Bernie explains why it’s important for our young people to receive the HPV vaccine. “Not everyone will develop cancer as a result of the virus”, she says, “but we don’t develop immunity to it either.” HPV can cause cancer in men as well as women, so it’s important to keep everyone as protected as possible.
 
These are just some tips to help you embrace a healthier lifestyle and feel more in control of your physical and emotional wellbeing. Chat to your doctor if you’re concerned about any aspect of your health or would like to embrace a new regime or lifestyle.

 

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