9 Things You Can Do Today to Reduce Your Lung Cancer Risk

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1) Minimise alcohol consumption

Reducing your alcohol consumption is one of the best ways to reduce cancer risk, in general. In fact, a 2018 study from Lancet shows that no amount of alcohol is actually good for you. However, if you do partake, keep in mind that drinking certain alcoholic drinks might put you at a greater lung cancer risk than others. "It has been suggested that high consumption of beer and liquors may be associated with increased lung cancer risk, whereas modest wine consumption may be inversely associated with the risk," Dr Cooke says. Whether you choose to have a glass of beer, wine, or a Bloody Mary, be sure to stick to one drink per day for women and up to two for men.

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2) Stick to a healthy weight

A healthy body mass index (BMI) is between 18.9 and 24.9, which makes a difference in your overall cancer risk, according to Dr Cooke. The higher your BMI hovers over 24, the more you're at risk for lung cancer and other illnesses. If you're overweight, make sure you're getting enough exercise or eating a nutritious diet filled with anti-inflammatory-rich foods. Being at a healthy weight also helps ensure you don't develop heart disease, diabetes, and other diseases

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4) Minimise exposure to daily toxins

Daily exposure to carcinogens and other toxins, like those found in some products used in the home or in the air, can build up over time and make a difference in your health. "Breathing in other hazardous substances, especially over a long period of time, can also cause lung cancer. A type of lung cancer called mesothelioma is almost always caused by exposure to asbestos," Dr Cooke notes. Asbestos is six minerals that naturally occur in the environment as bundles of fibre that's been used in commercial and industrial applications. Asbestos has been used in home insulation and roofing, as well as vehicle brake shoes and clutch pads.

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5) Follow an anti-inflammatory diet

Inflammation is a hot topic in the wellness world for good reason. More and more studies have linked chronic, low-grade inflammation levels with disease. But incorporating plenty of anti-inflammatory foods and spices (like turmeric, which contains curcumin) into to your diet to promote overall health is one way you can reduce cancer risk.

Aside from focusing on eating lots of veggies and fruits, you'll want to limit eating processed foods and get plenty of healthy fats from foods like olive oil or avocados. "Avoid fats higher in omega-6s like vegetable oils (canola oil, soybean, sunflower)," advises Dr Cooke. When eaten in moderation, omega-6 fatty acids can be good for your heart, but the problem is that many Americans eat too many processed foods packed with omega-6 oils. And, too many omega-6s creates an imbalance of omega-3 fatty acids, which can lead to heart disease. "If we get too much omega-6s it pushes our body into an inflammatory state," says Dr Cooke.

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6) Manage your blood sugar levels

"Diabetics have a 40 percent increased risk for getting cancer because insulin drives cancer growth," Dr Cooke says. The best way to avoid developing type 2 diabetes and maintain stable blood sugar levels is to curb your consumption of sweets and starchy foods, like white bread, baked goods, desserts, and potato chips.

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7) Get at least 35-40 grams of fibre daily

"Most people get about 20 grams of fibre per day, but they really should be getting about 35 or 40 grams of fibre," Dr Cooke says. To help increase your fibre intake, Dr Cooke recommends adding two tablespoons of ground flax seeds to your meal, eat more greens or at least six cups of vegetables per day.

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8) Reduce stress and get enough sleep

We've all heard about the various health benefits of reducing stress and getting more sleep, and if you're looking to reduce your risk of lung cancer, the same rules apply. Having high cortisol levels (aka the stress hormone), especially at night, is linked to an increased risk of cancer, heart disease, and other diseases. "Take time to release stress every day. Practicing yoga and meditation also improves your immune system," says Cooke.

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9) Get vitamin D levels checked

Many people don't eat enough foods rich in vitamin D, but it's one of the most important nutrients for your health. Studies have linked vitamin D to boosting the immune system, lowering blood pressure, and protecting against depression, among other health benefits. "There have been plenty of studies showing that if you have optimal vitamin D levels (40 ng/mL-50 ng/mL), it protects against breast cancer and colorectal cancer," explains Dr Cooke. "Vitamin D has many other functions in the body than what people might think. Many people think of it as the 'bone health' hormone, but it really helps protect against cancer."

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10) Drink more matcha green tea

While drinking regular green tea is definitely beneficial, if you're looking for a way to really get more nutritional bang for your buck, consider matcha tea. "Matcha tea has a higher content of EGCG, which is the anti-cancer protection in green tea," Dr Cooke explains. EGCG (epigallocatechin gallate) is the most abundant catechin in green tea and has been shown to have anti-cancer effects. Moreover, with matcha, you're getting the benefits of the whole leaf while green tea only infuses the water. "With matcha tea, you're dissolving the powder and drinking it, so the concentration of EGCG is much higher," says Cooke.