Cancer Prevention: How To Reduce Your Risk of Cancer

Medically reviewed by Dr Johann Tang, Senior Consultant Radiation Oncologist

Due to advancements in the medical field, various cancer treatments are now widely available in Singapore to help combat the disease. Nevertheless, prevention remains the best cure! By taking charge of your health and making better lifestyle choices, you can reduce your risk of developing this deadly illness. Let our cancer specialist, Dr Johann Tang, share the steps you can take to prevent cancer.

Tip #1: Avoid Harmful UV Rays Whenever Possible

While the warm sun can feel great on our skin, too much exposure to its ultraviolet (UV) rays can lead to skin cancer, including melanoma. Of course, it is impossible to avoid the sun, especially in tropical Singapore. However, you can mitigate your risk by taking several precautions when you are outdoors, such as wearing protective clothing, sunhats, and sunglasses, applying sunscreen regularly, and seeking shade whenever possible.

Tip #2: No Smoking And Tobacco Products

We are aware of the harmful effects of tobacco. Yet, smoking remains a bad habit that many Singaporeans can’t seem to quit. However, it’s not just first-hand smoking that causes cancer. Even brief exposure to second-hand smoke can damage the body’s cells in ways that set the cancer process in motion.

The next time you think about lighting up, remember that you are not just placing yourself at risk but also those around you, including your loved ones. So, avoid smoking and strive to lead a tobacco-free lifestyle. While we understand it is challenging to quit, you can do it! If you need help quitting, contact the Health Promotion Board’s QuitLine at 1800-438-2000 or visit https://www.healthhub.sg/programmes/iquit.

Tip #3: Maintain A Healthy Diet

Maintaining a healthy diet rich in nutrients is beneficial to our body, ensuring we remain in the pink of health. Even cancer doctors often remind their patients to have a balanced, nutritious meal to ensure their bodies can cope with the side effects of cancer treatment better.

However, a nutritious diet involves more than consuming various fruits and vegetables. You should also incorporate whole grains and beans into your daily meals while reducing the amount of red and processed meat, as the latter can increase the risk of specific types of cancer.

Instead of red and processed meat, you can consider alternative protein sources, such as chicken or fish. If you regularly find yourself falling short, consider taking a daily multivitamin to safeguard against hidden micronutrient insufficiencies that can sap your health, immunity, and long-term vitality.

Tip #4: Reduce Your Alcohol Intake

Drinking alcohol can increase your risk of various types of cancer, including breast, colon, lung, liver, and kidney cancer. That is not to say you can’t unwind every now and then with a glass of wine or champagne. However, moderation is pivotal.

Women should avoid drinking more than one standard drink daily, while men should limit themselves to two a day. A standard alcoholic drink contains 10 grams of alcohol, and this is approximately equivalent to the following:

• 1 can (330 ml) of regular beer
• Half a glass (100 ml) of wine
• 1 nip (30 ml) of spirit

Tip #5: Exercise Regularly

Being at a healthy weight may lower the risk of cancer, which is why cancer doctors often recommend exercising and staying in shape. Even if the physical activities do not lead to significant weight loss, you can still reap the benefits of keeping active. As a general goal, you should strive to exercise at least 30 minutes daily.

Tip #6: Attend Regular Cancer Screenings

There are various health screenings available in Singapore to help safeguard against cancer. Some are designed to detect cancer early when it is more treatable. Meanwhile, others can help prevent cancer from developing in the first place. We recommend consulting a healthcare professional to determine the optimal screening option for your circumstances.

Learn More: Cervical Screening: Why It Is Important

Getting cancer is not solely down to fate or bad luck. It is also a sum of our genes, environment, and health choices. While there is no guaranteed way to prevent this disease, you have the ability to make better lifestyle choices to limit your risk. So, keep what we shared in mind to safeguard yourself against cancer today!

Our cancer specialist, Dr Johann Tang, possesses over two decades of experience in the medical field and believes in delivering compassionate, research-based, and patient-centric care. If you suspect you might have cancer or wish to get a second opinion on a diagnosis, contact our clinic to schedule an appointment with our cancer doctor today.