Five Steps Every Woman Should Take To Protect Against Cancer

Cancer is a complex and multifaceted disease that can affect anyone, but women face unique risks and challenges. Taking proactive steps to reduce cancer risk is essential. Here are five important measures every woman should consider:

1. Get Vaccinated: Preventing HPV and Hepatitis B

One of the most effective ways to protect against certain cancers is through vaccination. The Human Papillomavirus (HPV) vaccine is crucial for preventing cervical cancer, one of the most common cancers in women. HPV is also linked to other cancers, such as those of the throat, anus, and genitals. The Centers for Disease Control and Prevention (CDC) recommends that girls and boys receive the HPV vaccine at ages 11-12, but it can be given up to age 26.

Similarly, the Hepatitis B vaccine is important because chronic Hepatitis B infection can lead to liver cancer. Getting vaccinated against Hepatitis B can significantly reduce this risk. Both vaccines are safe and have been shown to be highly effective in preventing the associated cancers.

2. Prioritise Regular Screenings

Regular cancer screenings can help detect cancer early when it is most treatable. Women should follow the screening guidelines for various types of cancer:

• Breast Cancer: Women aged 50 to 74 should have a mammogram every two years, though some may need to start earlier depending on their risk factors.

• Cervical Cancer: Women should begin cervical cancer screening at age 21 with a Pap smear every three years. From age 30 to 65, they should add an HPV test and can extend the screening interval to every five years if both tests are normal. 

• Colorectal Cancer: Screening for colorectal cancer should begin at age 45. There are several screening methods available, including colonoscopy, stool tests, and sigmoidoscopy.

These screenings can detect cancer at an early stage or even find precancerous conditions that can be treated before they develop into cancer.

3. Adopt a Healthy Lifestyle: Diet and Exercise

A healthy diet and regular physical activity are vital components of cancer prevention. Studies have shown that certain dietary choices can reduce cancer risk. Women should focus on:

• Eating a diet rich in fruits, vegetables, and whole grains. These foods contain vitamins, minerals, and antioxidants that can help protect cells from damage.

• Limiting red and processed meats. High consumption of these foods has been linked to an increased risk of colorectal cancer.

• Reducing alcohol intake. Alcohol consumption is associated with a higher risk of several cancers, including breast cancer. Women should limit alcohol to one drink per day.

Regular physical activity also plays a crucial role. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week. Physical activity helps maintain a healthy weight, which is important because obesity is a risk factor for many types of cancer.

4. Manage Stress and Mental Health

Chronic stress and poor mental health can have negative impacts on overall well-being and may contribute to cancer risk. Stress can weaken the immune system and lead to unhealthy coping mechanisms such as smoking, overeating, or excessive drinking.

To manage stress effectively:

• Practice mindfulness and relaxation techniques. Yoga, meditation, and deep breathing exercises can help reduce stress levels.

• Stay socially connected. Maintaining strong relationships with family and friends provides emotional support and can help buffer against stress.

• Seek professional help when needed. Therapy or counselling can be beneficial for managing anxiety, depression, and other mental health issues.

Taking care of mental health is just as important as physical health in the fight against cancer.

5. Avoid Known Carcinogens

Avoiding exposure to known carcinogens can significantly reduce cancer risk. Carcinogens are substances that can cause cancer, and they can be found in various environments:

• Tobacco: Smoking is the leading cause of cancer and cancer deaths. Women should avoid smoking and limit exposure to secondhand smoke.

• Sun Exposure: Ultraviolet (UV) radiation from the sun and tanning beds increases the risk of skin cancer. Women should use sunscreen, wear protective clothing, and avoid excessive sun exposure.

• Environmental Toxins: Certain chemicals and pollutants in the environment can increase cancer risk. Women should be aware of and minimize exposure to hazardous substances, such as asbestos, benzene, and formaldehyde.

By being mindful of these carcinogens and taking steps to avoid them, women can further protect themselves from cancer.

Preventing cancer requires a proactive approach that includes vaccination, regular screenings, a healthy lifestyle, stress management, and avoiding carcinogens. While not all cancers can be prevented, these measures can significantly reduce the risk. Taking these steps not only helps in cancer prevention but also promotes overall health and well-being.

Women should consult with their healthcare providers to create a personalised plan that addresses their specific needs and risk factors.

The author is Consultant Breast Specialist and Oncoplastic Surgeon

Dr Karishma Kirti

Guest Author Consultant Breast Specialist and Oncoplastic Surgeon