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Cancer remains one of the leading health challenges worldwide, but research consistently shows that many cancer risks can be reduced through lifestyle modifications. April’s Cancer Control Month serves as a powerful reminder that we can take proactive steps to lower our cancer risk and improve overall health.
Weight management stands as one of the most impactful changes we can make. Excess body fat doesn’t just affect appearance—it creates an environment where cancer can develop more easily. Fat tissue produces excess estrogen and inflammation, both linked to cancer development. Studies show that maintaining a healthy weight can reduce the risk of at least 13 types of cancer, including colorectal, breast (post-menopausal), endometrial, and kidney cancers.
The benefits of weight loss extend beyond cancer prevention. Even modest weight reduction of 5-10% can improve blood pressure, cholesterol levels, and insulin sensitivity—all factors that influence cancer risk and overall health. The key isn’t drastic dieting but sustainable lifestyle changes that lead to gradual, lasting weight management. Small, consistent efforts like portion control and mindful eating often yield better long-term results than extreme diets.
Physical activity works hand-in-hand with weight management in cancer prevention. Regular exercise helps control weight, reduces inflammation, improves immune function, and optimizes hormone levels. The American Cancer Society recommends 150-300 minutes of moderate-intensity activity or 75-150 minutes of vigorous activity weekly, plus muscle-strengthening activities twice weekly.
Exercise doesn’t require expensive equipment or gym memberships. Walking, gardening, dancing, or cycling can be incorporated into daily routines. The important factor is consistency—making movement a regular part of life rather than an occasional effort. Finding activities you genuinely enjoy increases the likelihood of maintaining them long-term.
Dietary choices represent another powerful tool in cancer prevention. A plant-predominant diet rich in fruits, vegetables, whole grains, and legumes provides cancer-fighting nutrients and fiber while minimizing processed foods, red meat, and added sugars. These dietary patterns help maintain healthy weight while providing antioxidants and phytochemicals that may directly inhibit cancer development.
Colorful vegetables and fruits contain various compounds that fight oxidative stress and inflammation—two processes implicated in cancer development. Cruciferous vegetables like broccoli, cauliflower, and kale contain sulforaphane, which has shown particular promise in cancer prevention research. Berries, rich in antioxidants, and foods high in omega-3 fatty acids like walnuts and flaxseeds also support an anti-cancer environment in the body.
Other lifestyle modifications matter significantly. Limiting alcohol consumption is essential as alcohol is linked to several cancers, including breast, liver, and colorectal. Avoiding tobacco in all forms remains one of the most impactful cancer prevention strategies. Prioritizing adequate sleep and managing stress also contribute meaningfully to cancer prevention, as chronic stress and poor sleep can compromise immune function and increase inflammation.
These habits work synergistically—improving one area often leads to improvements in others. For instance, regular exercise often improves sleep quality, which can enhance energy for physical activity and reduce stress-related eating.
Cancer Control Month reminds us that while we cannot control all cancer risk factors such as genetics and age, many remain within our influence. The choices we make daily can significantly impact our cancer risk. Each step toward a healthier lifestyle—whether it’s adding more vegetables to meals, taking a daily walk, or finding effective stress management techniques—represents progress in cancer prevention.
By embracing these lifestyle modifications, we not only reduce cancer risk but enhance quality of life, energy levels, and overall wellness. This April, consider which healthy changes you might implement—your future self will thank you.
Meet the Team
Elite Medical is comprised of a team who is dedicated to helping you on your journey to better health.
Christopher Bagley, APRN
Chris is a lifelong Marion County resident who grew up in the northern part of the county. He attended North Marion High School, College of Central Florida and the University of Florida. After graduating college, Chris became a firefighter/paramedic and attained the rank of Lieutenant before retiring.
Chris became a registered nurse and worked at Advent Health Ocala and HCA Ocala Regional. Chris has always had a passion for health and after committing himself to his health, he was inspired along with Eldon, to open Elite Medical, a comprehensive wellness practice that focuses on health and well-being to prevent sickness and chronic diseases.
Eldon Waters, MSN, APRN
Eldon is a Marine Corps veteran and attended the College of Central Florida, University of Virginia and completed a Bachelors of Science in Nursing from University of Central Florida. Eldon also completed his Masters of Science in Nursing from South University.
Eldon started as an EMT/Medic at the University of Virginia Medical Center, a level 1 trauma center and teaching facility. He went on to work at Advent Health Ocala as a tech then registered nurse. After gaining more experience, Eldon worked at Ocala Health in the ER as a Nurse Practitioner.
To find out more or to schedule your appointment, please contact Elite Medical today.
2801 SW College Road Unit 16
Ocala, FL 34474
352-441-9775
www.elitemedicalocala.com
