5 Personal strategies to minimize cancer risk, as shared by an oncologist

07/03/2024 / By Olivia Cook

Cancer remains one of the most complex diseases to understand as its origins often can’t be traced to a single cause. However, many risk factors that contribute to cancer development are within your control.

New York-based oncologist Dr. Waqqas Tai often posts advice on his TikTok account, where he boasts more than 14,500 followers. Now, he has shared five of his personal strategies to prevent the big C.

Avoid tobacco

In a TikTok video posted on May 27, Tai stressed the importance of steering clear of all tobacco products, including cigarettes and vaping devices. He highlighted the American Cancer Society’s findings that tobacco smoke contains thousands of chemicals, with at least 70 identified as carcinogens. The act of smoking also produces tar, Tai added, causing significant lung tissue damage and increasing cancer risk. (Related: Tobacco is the leading cause of preventable cancers, so how can over a BILLION people kick the habit naturally?)

Limit alcohol consumption

Tai advised against alcohol consumption, aligning with the Centers for Disease Control and Prevention’s recommendation to abstain from alcohol to lower cancer risk. He warned that even minimal alcohol intake, like a single glass of wine, can be carcinogenic. According to the Siteman Cancer Center (SCC) in St. Louis, it’s best to avoid occasions centered around alcohol – or choosing non-alcoholic beverages at meals and parties if you can’t skip these occasions.

Reduce intake of certain meats

Eliminating processed and red meats from your diet can also lower cancer risk, according to Tai. He explained that the processes used to preserve these meats, such as curing, salting and smoking, produce carcinogenic byproducts harmful to your digestive tract – from the mouth to the rectum.

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The SCC suggests replacing these processed or red meats with healthier alternatives like chicken, fish or beans. It also advised including dishes made with olive oil, which is rich in healthy fats, and ditching cereals and white bread for whole-grain and whole-wheat counterparts.

Use sunscreen regularly

Consistent use of sunscreen, specifically the mineral kind, is crucial for skin cancer prevention. Tai emphasized protecting all exposed skin, especially during prolonged sun exposure, such as commuting. Sunscreen should be reapplied every few hours for continuous protection throughout the day.

As per the SCC, too much sun exposure can lead to skin cancer, including melanoma. It advised avoiding exposure from direct sunlight between 10 a.m. and 4 p.m., and using sunscreen with a sun protection factor (SPF) of at least 30 or up if it can’t be avoided.

Prevent and address obesity

Maintaining a healthy weight is another key factor. Tai recommended at least 150 minutes of vigorous exercise per week to manage weight and reduce cancer risk. For those struggling with weight loss, he suggested consulting a doctor about additional options.

The SCC said while keeping weight in check is hard, the end result is fruitful as it lowers the risk of 13 different cancers. It also emphasized the importance of fitting in at least 30 minutes of physical activity every day. “More is even better, but any amount is better than none,” the center added.

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Watch the following video to learn more about what you can do to prevent cancer.

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