There are some things you can’t overcome (like an innate lack of rhythm). Other things—like your hair color—you can change. The same goes for your cancer risk.While your genetics and family health history are basically set in stone, you can make changes to your daily lifestyle and habits, boosting your odds of living a long and healthy life.Try these smart steps to reduce your risk of cancer.1. Bring on the broccoli. There’s a reason your mom made you eat your vegetables when you were a kid—they’re good for you! According to a new study, they may reduce your risk for cancer. Broccoli and other cruciferous vegetables contain a phytochemical called sulforaphane, which researchers found for the first time selectively targets and kills cancer cells while leaving normal prostate cells alone. Not a big fan of vegetables? Try these tips for sneaking beauty-boosting vegetables into your favorite foods.2. Get (or stay) happily married. Your partner may help save your life. A new study published in the journal Cancer Epidemiology shows that being married boosts survival odds for both men and women with colon cancer at every stage of the disease. Researchers at Penn State’s College of Medicine and Brigham Young University found that paired off patients had a 14 percent lower risk of death. Married couples were diagnosed at earlier stages of the disease and sought more aggressive treatment for colon cancer.MORE: Why Love Helps Your Health3. Munch on some parsley. Although parsley is mainly thought of as decoration sprinkled on a plate, a new animal study published recently in Cancer Prevention Research found that a compound in parsley (apigenin) can halt certain breast cancer tumor cells from multiplying and growing. Apigenin is also found in celery, as well as apples, oranges and nuts. So aim to eat a little parsley (bonus: fresh breath!) and some fruit every day to keep cancer at bay.4. Battle the bulge. Watching your weight doesn’t just mean being able to slip on a pair of skinny jeans. Carrying around extra pounds can also increase your cancer risk. “It’s not specifically one’s weight that matters—it’s the body mass index that matters,” explains Julia Smith, M.D., Ph.D., clinical assistant professor in the division of oncology and director of the Breast Cancer Screening and Prevention Program at the New York University Cancer Institute at NYU Langone Medical Center.QUIZ: Learn Your BMI HereIdeally, you want to strive for a BMI between 19 and 25 (Get your BMI here). Research published in The Lancet found that a progressive increasing BMI ups the risk of developing several different types of cancer, including endometrial, thyroid, colon and renal cancers. All the more reason to hit the gym and eat a healthy diet of fruits, vegetables, lean protein, and complex carbs.5. Sip a cup of joe. Your morning dose of coffee doesn’t just perk you up and give you the energy you need to face the day, it may also protect you from getting skin cancer. A new study backs up previous research that shows caffeine may be an effective weapon in the fight against skin cancer—the most prevalent type of cancer in the United States, according to the American Cancer Society.Caffeine appears to inhibit the ATR kinase pathway, which plays a major role in how the body responds to DNA damage brought on by UV radiation. More DNA damaged cells are killed off, potentially preventing non-melanoma (basal or squamous cell) skin cancer from ever developing. Another study published in the European Journal of Cancer Prevention found that women who drank caffeinated coffee daily had an almost 11 percent lower risk of non-melanoma skin cancer. Women who drank six or more cups of coffee on a daily basis saw a 30 percent reduction in risk. What’s more, caffeine itself acts as a sunscreen by absorbing harmful UV rays.The Study, Explained: Can a Cup of Coffee Prevent Skin Cancer?6. Slather on the sunscreen. Speaking of skin cancer, with over two million people diagnosed annually, skin cancer is the most common form of cancer in the United States. Fortunately, skin cancer is also one of the most preventable forms of cancer. Avoid direct sunlight whenever possible, and when you are in the sun, load up on at least an SPF 30 sunscreen and don a brimmed hat. Tanning also drastically ups your chance for getting skin cancer, so stay far, far away from indoor tanning beds, no matter how “safe” the sales guy at your gym tells you they are.MORE: Get Sunscreen Savvy7. Get more shut-eye. You already know that hitting the sack is one the best beauty tools—studies show it makes you look healthier and more attractive—while not getting enough sleep can boost your risk of obesity, heart disease and diabetes. Now research published in the journal Cancer shows that skimping on zzz’s may also up your colon cancer risk. The study researchers found that people who averaged less than six hours of sleep at night had an almost 50 percent increase in the risk of colorectal adenomas compared with those who nabbed at least seven hours each night. Adenomas are a precursor to cancer tumors, and if left untreated, they can become malignant.QUIZ: How’s Your Sleep Quality?Nixing nighttime light from your cell phone, television and laptop may help reduce your cancer risk. A preliminary study published in the journal Cancer Genetics and Cytogenetics found that the glow from electronic devices at night messes with the sleep cycle. This can change the expression of genes, which is a precursor to cancer development. Previous research shows that the blue light emitted by electronic gadgets suppress sleep-inducing melatonin, making it harder to nab much-needed shut-eye.MORE: Make Your Room a Red Light District at Night8. Make sure you’re getting enough vitamin D. The vitamin is closely linked with bolstering bone health, but it also appears to have a critical role in immune function and may affect cancer risk. A new study presented at the American Society for Radiation Oncology meeting found that 77 percent of cancer patients have low levels of vitamin D. “You can certainly find an association of low vitamin D and cancer, but we don’t know if there’s cause and effect,” notes Dr. Smith. “It doesn’t mean that having a low vitamin D levels cause cancer.” What’s not in question? There’s no harm—and there may be several benefits—in getting vitamin D from food like fish, eggs, fortified milk, and cod liver oil, as well as from a 10-minute dose of sunshine.9. Kick butt. It’s not exactly earth-shattering news that smoking wreaks havoc on your health (not to mention makes you reek of cigarette smoke). Lighting up harms nearly every organ in the body and puts you at risk for a whole host of cancers, including lung, esophagus, kidney, bladder and even cervical cancer.So it’s no exaggeration that quitting smoking can save your life. Need help kicking the habit? Follow the three-step Breathe-Free Program.10. Break a sweat. Slap on your sneakers and hit the treadmill to lower your risk of cancer. Researchers at the Netherlands Cancer Institute studied physical activity among women with and without breast cancer and found those who stayed active during work and in their free time had a 39 percent lower breast cancer risk than those who were inactive.Exercising not only reduces your cancer risk, but it also boosts your energy and helps you maintain a healthy weight. Plus, you’ll see instant beauty benefits as increased circulation gives your cheeks a gorgeous glow.MORE: Workouts for Your Body Type
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