About 30–50% of cancers can be prevented through lifestyle choices — according to the World Health Organization (WHO).
1. Walk Every Day
Walking for 20–30 minutes daily lowers colon, breast, and lung cancer risk.
Where to walk in Zamboanga: Paseo del Mar, Pasonanca, Cawa-Cawa, barangay roads
2. Eat More Gulay and Prutas
Leafy greens (pechay, malunggay, kangkong), tomatoes, bananas, papaya, and guava provide antioxidants that repair damaged cells.
3. Choose Fish Over Processed Meat
Fish like bangus, galunggong, and tamban lower inflammation. Processed meats (hotdog, spam, bacon) increase colon cancer risk.
4. Limit Alcohol
Even small amounts raise the risk of breast, liver, colon, and throat cancer. “Moderation” means:
- Women: 1 drink/day
- Men: 2 drinks/day
5. Maintain a Healthy Weight
Excess body fat increases risk of 13+ cancer types. Aim for gradual, steady weight management — not crash dieting.
6. Avoid Smoking and Vaping
Tobacco increases cancer risk in almost every organ. Even “social smoking” affects lungs, throat, bladder, and colon.
7. Protect Your Skin From the Sun
12–3 PM sunlight is strongest in Zamboanga. Skin cancer risk increases with repeated sunburns.
- Use umbrellas
- Avoid prolonged sun exposure
- Use sunscreen when outdoors (on non-treated skin)
8. Manage Stress
Chronic stress affects immunity and hormones. Try:
- deep breathing
- prayer or meditation
- light exercise
- talking to family
9. Get Regular Sleep
Poor sleep affects hormone balance and weakens the immune system. Aim for 7–9 hours per night.
10. Get Screened Early
Screenings can detect cancer at earlier, more treatable stages.
- Mammogram (Women 40+)
- Pap smear / VIA
- Colonoscopy (50+)
- Chest screening for smokers
Final Reminder
Need help planning a healthy lifestyle?
We can guide you.
This article is for general education only and is not a substitute for medical advice.