No disease is 100% preventable, and cancer is no exception. Nearly 2 million people in the Un i t e d States are diagnosed with cancer each year. Res earch shows that four out of 10 types of cancer are attributed to preventable causes, including smoking, excess body weight, physical inactivity, alcohol intake and excessive exposure to the sun.“There has been a 32% decline in overall cancer mortality in the U.S. between 1991 and 2019 that is attributed to the reduction of smoking and advances in early detection of some cancers,” said Diana Romano, Oklahoma State University Extension associate specialist with the Community Nutrition Education Program. “Unfortunately, some of the major cancer risk factors continue to be high.”

Nutrition and physical activity

Eating healthy and being physically active are two ways to lessen the risk of certain types of cancer.

“Many people in Oklahoma don’t consume enough vegetables, which are high in fiber and micronutrients, and low in calories,” Romano said. “We need to eat a variety of vegetables – the more colors we add to our plates, the better.”

Experiment with salads and other vegetable recipes. Add sauteed peppers and onions to grilled chicken for an extra kick of flavor. Add carrots, cauliflower and shredded carrots to salads made with a variety of greens. When grilling chicken, make extra that can be used to enhance a healthy main-dish salad the next day. Also, consider meatless meals that include eggs, beans, legumes or tofu.

Romano also suggests limiting sugar and alcohol consumption, as well as processed meats such as hotdogs and some lunch meats.

“Kids can be picky eaters but letting them pick out a new fruit or vegetable each week can help them expand their palate,” she said. “Also, incorporate whole wheat pasta when making spaghetti or pasta salad.”

With warmer weather on the horizon, make it a point to get more physically active. Children can play in the yard or at the park after school. Families can ride bikes together or go on a nature walk. Pre-school-age children should get at least three hours of physical activity per day to enhance growth and development. Older children need 60 minutes per day, along with muscle and bone-strengthening exercise three days per week. Adults benefit from at least 150 minutes of physical activity per week. Eliminate tobacco use

The most preventable cause of cancer is the use of all tobacco products. Research shows that smoking is associated with the development of 17 different types of cancer. Although cigarette smoking has been on a steady decline, it still exposes people to many harmful chemicals that can lead to cancer development. Skin cancer

With the weather warming up, many people will be spending more time outdoors. It’s essential to protect the skin from dangerous ultraviolet rays to reduce the risk of skin cancer. Romano said the rays are strongest between 10 a.m. and 4 p.m. and outdoor time should be limited during that time.

“If you must be outside, wear light-colored clothing that covers your arms and legs, and wear a wide-brimmed hat. Apply an SPF 15 or higher sunscreen regularly to all exposed skin,” she said.

Skin cancer, which is the most common type of cancer, is primarily found on areas of exposed skin, including the scalp, face, lips, ears, neck, chest, arms, hands and legs.

“If you see any new spots on your skin, irregular borders on a mole or other skin irregularities, get them checked by your doctor,” Romano said.

Cancer-causing infections

Persistent infection with bacteria, viruses, and parasites increases a person’s risk for several types of cancer. About 3% of all cancer cases are attributable to infection with pathogens. Talk to your doctor about available treatments and vaccines to decrease the risk of certain cancers.

For more information contact Risley at the OSU Cooperative Extension Service in Sequoyah County by phone at 918-775-4838 or e-mail at janis.risley@okstate.edu.