6 strategies that could reduce your risk of cancer

While cancer is caused by many factors outside our control, there are some steps we can take to reduce our risk. Here are six ways that you could cut your own chances of getting cancer.

• Heavy use of alcohol is asso­ciated with an increased risk of cancers of the mouth, larynx, esophagus and liver.
• Excessive alcohol consumption hinders the body's ability to use beta carotene, which appears to protect against these cancers.
• Alcohol can also deplete reserves of folate, thiamine, selenium and B vitamins.
• Folate is known to reduce proliferation of cancer cells. Low levels of folate are also associated with an increased risk of cervical cancer.
• Researchers have found that folate supplements slow the growth of precancerous cells.

• Smoking, more than any other lifestyle factor, increases the risk of cancer.
• Stopping the habit is the most important step that a smoker can take to avoid cancer.
• In addition to lung cancer, smoking is strongly associated with cancers of the esophagus, mouth, larynx, pancreas and bladder.
• Recent studies also link it to an increased risk of breast cancer.

• There are some dietary measures that can somewhat lower cancer risks. One is to consume broccoli or related cruciferous vegetables several times a week.
• These members of the cabbage family have high levels of certain cancer-fighting compounds, including bioflavonoids, phenolic acids and plant sterols, precursors to vitamin D.
• Sulfo­­raphane, a chemical particularly abundant in broccoli, is one of the most potent anticancer com­pounds identified to date.
• Various studies show that eating broccoli several times a week lowers the incidence of lung cancer among smokers.

• Low levels of vitamin C are linked to an increased risk of many of the cancers related to smoking.
• Because smoking works to deplete the body's reserves of vitamin C, it's a good idea for smokers to increase their intake of citrus fruits and other vitamin C sources.
• Similarly, smoking can deplete the body's stores of folate and other B-complex vitamins.
• Increased consumption of lean meat, grains, fortified cereals, legumes and green leafy vegetables may help counter this adverse effect.

• People who eat large amounts of smoked, pickled, cured, fried, charcoal-broiled and processed meats have a higher incidence of stomach and esophageal tumours.
• Smoked foods contain polyaromatic hydrocarbons that are known carcinogens.
• The salt in pickled foods can injure the stomach wall and facilitate tumour formation.
• Nitrites, commonly found in bacon and hot dogs, can form carcinogens called nitrosamines.
• Consuming these foods along with good sources of vitamins C and E reduces the formation of nitrosamines.

• Evidence suggests that a low-fat diet that's rich in whole grains, fish, vegetables and fruits may be the best regime for a patient in remission, post-chemo­therapy.
• Some data suggests that recurrence rates are lower in patients who decrease their total caloric intake by 10 to 15 percent.
• This shouldn't be practiced by patients with active disease, undergoing treatment or without medical supervision.

While cancer can strike anyone, our lifestyle can help reduce our chances. Eat a healthy diet and cut out cancer-causing habits. If you do, you chances of getting cancer could go down.