Did you know that 44,000 cancer cases diagnosed in Australia each year may be prevented through intervention of lifestyle choices? At WholeLife, we are passionate about the immersion of medicine with holistic health practices and believe that leading a healthy lifestyle is crucial in living a long life.
Cancer Council AU states that most preventable cancers are caused by some common, avoidable risk factors. Each of us can significantly reduce our cancer risk by implementing the following lifestyle hacks. You may have heard of these before (they are simple) BUT are you implementing them into your DAILY routine? Are these habits or do you need to encourage and urge yourself to implement these hacks? Sometimes life gets in the way of our health and priorities do not align. World Cancer Day is a reminder to take charge of your health because at the end of the day this is what is propelling you into your future.
It is important to note that these steps are not a guarantee to prevent cancer, but they are steps to take daily to live a healthier lifestyle and reduce the risk of serious illness.
Here are 6 Lifestyle ‘hacks’ you should be implementing into your daily routine to lead a healthier life:
1. Don’t smoke (or vape)
Smoking is one of the leading causes of preventable deaths worldwide! We cannot exaggerate this enough, if you are smoking or vaping daily and are struggling to quit (or are not ready to quit) you should read more about the risks and harmful health implications in more depth here. You can also have a discussion with one of our friendly pharmacists or book in with a GP to discuss options, even if you aren’t ready to give it up yet.
2. Limit alcohol consumption
Regular alcohol consumption has been said to increase your risk of 8 different types of cancer including mouth, pharynx, larynx, oesophagus, stomach, bowel, liver, and breast when compared to the average risk ratio. Reducing your alcohol intake will not only lower said risk of cancer as you aim to have a comparative risk to the normal population, but also improve other areas of your health and wellbeing. Additionally, alcohol can contribute to several different mental health issues such as depression and anxiety, as well as nutritional deficiencies, cognitive dysfunction and dependence, therefore, lessening your alcohol intake can also lower your emotional stress factors in your day-to-day life.
3. Reduce your UV exposure
Did you know that 95% of all skin cancers are from the ultraviolet radiation of the sun? When you are out in the sun (and even when you are not), you must be intentional in covering up to avoid sun damage as well as wearing sunscreen (Click here to our top sunscreens for the Aussie sun). So in summary- Wear your sunnies, hat, and clothing, apply, and reapply sunscreen generously and seek shade.
4. Get your 30 minutes (if not more!) of daily exercise
According to Cancer Council AU, over 1,800 cases of bowel, breast (post-menopause) and endometrial cancer could be impacted by lack of physical activity. It goes to say that as a general consensus, if Australians were physically active for more than 150 minutes per week, we may be able to minimise the number of these cases each year. Broken down, 150 minutes per week, works out to be 21 minutes daily. By rule of thumb, it is best to aim for 30 minutes of daily exercise at minimum. This can be as simple as a walk around the block before or after work. Exercise is a great way to add value to your life, in gaining community, making meaningful friendships (at any age), and prioritising yourself and your health.
5. Manage your stress
High levels of stress can take a toll on you physically and can lead to a decline in your overall health. Practicing stress management techniques such as deep breathing to reduce heart rate, practicing yoga and meditation are key. Simple tips such as creating a healthy sleep routine, avoiding your phone within the first hour of waking and just prior to bed, having a secure social circle to lean on and laugh with are all important steps you can take to better manage your self care and reduce your stress levels by modification of your day to day habits.
6. Get screened and see your GP regularly
Regular screenings can help detect any abnormalities in your health such as concerning growths or early onset cancer when it is most treatable. After all, prevention is better than cure. Talk to your GP about screenings that are most suitable to your age, weight, and lifestyle behaviours combined with risk factors appropriate to you to know which screenings you should inquire about or undertake.
