How Good Habits Can Help Prevent Cancer Even When You Are Genetically Predisposed To It

Millions of people fall victims to cancer. The death rates have become quite alarming. While many argue that some have already been genetically predisposed to it, some forms of cancers are actually preventable. Experts say that healthy lifestyle choices can and will make a big difference, especially when it comes to prevention, and as they say, prevention is better than the cure.

Lesson Learned

 Brian Johnson’s older brother, Rick, had been diagnosed with cancer. When they news broke, it had been an emotionally draining journey, not just for his brother but for the entire family too. Brian wanted to help his brother. So, he started researching on the different methods and theories on how to fight and prevent cancer. He has learned a lot from this tumultuous journey, and now, he wants to share what he’s learned to the world in the hopes that his wealth of new knowledge can help those who are going through the same thing.

Notable Excerpt

Brian shared, “Our first big idea is the first myth we need to tackle: genes versus habits. Which one do you think is more influential? … Imagine you’re in Denmark and you’re researching 1,000 kids who were adopted at birth … do you think that the biological parents getting cancer before age 50 would have a bigger impact [on the kids] or their adopted parents getting cancer before age 50? Which do you think would have a bigger influence on the kids themselves experiencing cancer? Well, the research says that if the biological parent gets cancer before age 50, but they never lived with the adopted kid, there is 0% increased likelihood of the kid getting cancer. Zero. No correlation. But if the adopted parent gets cancer before age 50, the risk of the child developing cancer increases five-fold. Why is that? It’s because these parents passed on their habits – not their genes – to their kids.”

Most Suggested Habits

Some cancers are genetic. There are also those that are the result of a lifestyle. Hence, here’s what doctors and experts say you need to do in order to avoid developing some types of cancer:

1. Be as lean as possible, but don’t be underweight. This is more than just looking at the numbers on the scale. For a rough measurement of abdominal fat, check your waist measurement. Men’s waists should be no more than 37 inches and women’s waists be no more than 31.5 inches. A simple tape measure can already tell you where you are.
2. Make sure that you are physically active. Exercise for at least 30 minutes each day. For an easier time, you can break that into 10 to 15-minute blocks. If you can do more, then all the better as well. Start slowly and you’ll eventually build up some stamina in the long run.
3. Try to stay away from sugary drinks and limit your consumption of energy-dense foods. Those foods aren’t the direct cause of cancer, but they could go beyond your daily calorie budget if you take too much of these. Instead, try replacing your sweet cravings with fruits. Also include more vegetables and whole grains in your diet.
4. Try to include more vegetables, fruits, whole grains, and legumes such as beans in your daily meals. Think of the rainbow when you eat and get colors on that plate. Go for the deep greens like spinach, deep blues like blueberries, whites like onions and garlic, and so many other colors nature has readily available. Most Americans end up eating the same three vegetables over and over again. Get out of that rut and widen your choices.
5. If you really need to drink, just do so socially. Limit alcoholic intake to two for men and one for women, and that’s for each day. Also be mindful of your portion size. Some drinks are poured liberally, and that’s something that should be avoided. There are pros and cons of moderate drinking, and women, in particular, need to know about this because of they need to weigh the heart benefits of red wine versus the increased breast cancer risk from drinking.
6. Limit your red meats (beef, pork, lamb) intake and try to avoid processed meats altogether. Only 18 ounces per week for the red meet. So, opt for chicken, seafood, or legumes instead. This is all about moderation rather than always saying no.
7. Limit your salty food and processed goods with sodium intake. Some experts suggest that you shouldn’t go beyond 2,400 milligrams per day. For flavoring, use herbs and spices instead because these do help. As for processed foods, no one takes sodium into account these days. These contain preservatives, and not just the salt you often use. Hence, try to prepare meals the natural way.
8. Try to stay away from supplements to protect against cancer. This isn’t to say that supplements are bad. They are good and they may be “valuable” apart from cancer prevention. However, there isn’t enough evidence from research that downright says they protect against cancer. That is, except for vitamin D.
9. For the new mothers, it’s best to breastfeed babies exclusively for up to six months. After which, they can add other foods and liquids. Health workers should encourage women more.
10. For the cancer survivors who have undergone treatment, they should also follow the recommendations made when it comes to preventing cancer. Survivors include those who are undergoing cancer treatment and those who have finished their rounds of chemotherapy and other forms of procedures.

All about the Speaker

The man behind this is Brian Johnson. He is a philosopher as well as the founder of Optimize.me, a website, app, and free video series that help those when it comes to optimizing their lives so they can be the best version of themselves after. He studies self-improvement books. Before talking about what he’s read, he breaks these ideas down into bite-sized chunks and ‘Philosopher‘s Notes.’ This is particularly helpful for those busy folks who want to gain ‘more wisdom in less time’. He also offers Optimal Living classes and online training for your Hero’s Journey.