10 FACTS About the Causes of Cancer

Can cancer be prevented? This is probably among our most frequent questions. There is no miracle cancer drug, but the real miracle may be in our hands. Greater awareness of preventable risk factors encourages greater prevention efforts. Most know exercise benefits health, for example, but few recognize its importance in cancer prevention. Today we discuss the 10 most important risk factors—10 proven causes increasing cancer likelihood—and share recommendations.

1. Obesity

Associated with uterine (endometrial), postmenopausal breast, colon and rectal, esophageal, stomach, kidney, pancreatic and gallbladder cancers, multiple myeloma and meningioma. According to 2014 data, % 20 of Türkiye’s population is obese: one in every 5 people is dangerously overweight (body mass index > 30). Since 2008, a %31,1 increase signals that obesity will become an even greater health problem soon.

Studies also associate obesity with heart disease, type 2 diabetes, hypertension, many cancers, high cholesterol, stroke, sleep apnea and abnormal menstrual cycles. It can affect children too. Alongside physical illness, obese children and young people may develop psychological problems such as lost self-confidence and social withdrawal. We recommend a body mass index, calculated from weight relative to height, below 25.

For someone 173 cm tall weighing 78, an example body mass index calculation= 78 kg / (1.73 mt squared) = 78 / 2.99 = 26.08 kg/m²

2. Alcohol

Alcohol consumption is associated with mouth, laryngeal, esophageal, liver, colorectal and even breast cancer.

• Long-term alcohol consumption damages cells lining the mouth and digestive tract. Damaged DNA activates repair mechanisms; if repair fails, cancer development begins.
• Long-term use also harms cognitive functions such as mood, concentration and decision-making. Perhaps its worst feature is addiction, which leads to prolonged consumption.
• It causes weight gain. Obesity is among the most important cancer triggers.
• It raises estrogen levels, a risk for breast cancer.
• Colonic bacteria convert alcohol to acetaldehyde. Some animal experiments show acetaldehyde can cause cancer.
• Smoking and alcohol are commonly combined. Alcohol acts as a natural solvent for cigarette chemicals, increasing their harmful effects.
• Heavy drinking impairs folate absorption. Low folate is thought to be associated with breast and colorectal cancers.
• Avoiding alcohol entirely, or at least limiting it, is appropriate. Recommendations are no more than 2 glasses weekly for men and 1 for women. Children, young people, women who may become or are pregnant, people previously dependent on alcohol and those doing work requiring concentration should not drink.

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• One or two drinks daily, known as social drinking, were found to increase cancer risk! . .

3. Fruit and Vegetables

Diets low in fruit and vegetables and high in animal foods have been observed to increase cancer risk; conversely, plant-based diets rich in fruit and vegetables reduce it. They improve weight control and cause less obesity. Excess weight raises estrogen and insulin levels.

• Consume at least 2.5 cups of fruit and vegetables daily.
• Prepare foods using healthier cooking methods such as steaming or baking.
• Choose fruit, vegetables and legumes instead of sugary, high-calorie foods such as potato chips and ice cream.
• Expand your range. Do not rely on one type of fruit or vegetable; try different kinds.
• If drinking fruit juice, choose freshly squeezed rather than packaged juice.
• The pace of the millennium has affected eating and drinking. Fast living leads to fast consumption. Set aside time for meals and eat slowly.

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4. Processed Meat and Red Meat

The World Health Organization recognizes processed meat products such as salami, ham, pastırma and sucuk as carcinogenic. Daily consumption above 50 grams increases colorectal cancer risk by %18. Links with pancreatic and prostate cancers are suspected. As discussed previously, red meat is a potential carcinogen; research into whether it causes cancer continues. It has nutritional value but should not be eaten excessively. Increase alternative protein sources such as fish, poultry and legumes.

5. Sugar

A direct link between sugar and cancer is unproven, but excess consumption can cause obesity because sugar supplies calories. Obesity can lead to cancer. Many foods contain sugar, especially processed and refined foods. We recommend limiting convenience foods.

Read food labels! Knowing what we eat is a major step in weight control. Low-fat or fat-free does not necessarily mean calorie-free. Even nuts with many health benefits can supply far more calories than expected if eaten excessively: 100 grams of almonds contain approximately 575 calories, almost as much as a large hamburger!

6. Exercise

Computer-based and desk work restrict movement. Yet exercise, sport and activity are essential to healthy living. Exercise:

• Helps control weight.
• Regulates hormone levels.
• Stimulates the immune system, facilitating the fight against cancer.

Previous recommendations were at least 150 minutes of light exercise or 75 minutes of vigorous exercise weekly, or a balanced combination. New studies show that short exercise sessions —even 15 minutes of walking daily—have substantial benefits. Consider walking or cycling to work and actively joining children’s games.

7. Coffee

Coffee is the world’s most consumed beverage after water. Many call it the best way to start the day. Although tea usually fills that role in our country, coffee is becoming more common. It contains over a thousand substances, with antioxidants and caffeine prominent. Studies report both increased and reduced cancer risk. Some suggest 4-6 cups daily reduce risk, but this also means high caffeine intake, causing sleep problems, increased migraine attacks and digestive issues. Its general risk resembles other hot drinks: it appears to increase cancer risk in organs it passes through—the throat, esophagus and stomach—while studies suggest reduced risk in colon, breast, prostate and skin cancers. The coffee–cancer relationship therefore remains unclear. Added cream and sugar impair weight control, so we recommend drinking it plain. Like all very hot drinks, let it cool before consumption.

8. Sun Exposure

Sunlight contains UV rays, which cause cancer by damaging DNA, particularly in skin cells. UV enables skin vitamin D production, but excessive exposure may cause cancer.

• Protect yourself from sunlight between 10 in the morning and 4 in the afternoon, when UV is strongest.
• Wear a hat.
• Use sunscreen.
• Choose sunscreen for health rather than cosmetic reasons. Many expensive products offer no extra protection, as shown in a study . A factor of 30 is ideal. Water resistance is preferable. It should protect against UVA and UVB. Check expiration dates and ensure correct application.
• Use UV-protective sunglasses.
• Choose sun-protective clothing.
• Protect children from harmful sun effects too.
• Have vitamin D levels checked.

9. Smoking

Although best known for lung cancer, smoking intersects with many cancers, including mouth, pharyngeal, esophageal, stomach, liver, pancreatic, laryngeal, lung, kidney and bladder. Quitting alone can protect against many cancers. Addiction is the greatest barrier. Smoking harms others as well as ourselves; secondhand smoke also increases risk. Inhaling toxic smoke is enough to cause genetic damage in cells.

10. HPV

Human Papillomavirus causes cervical, vaginal, vulvar, anal and oropharyngeal (head-and-neck) cancers. It is thought to be associated with %5 of all cancers and cervical cancers in %95 of cases. The HPV family has over 100 subtypes, about 30 causing human infection. Types 16 and 18 cause most human cancers, accounting for %70 of cervical cancers. It mainly spreads sexually and causes warts. Vaccination can now prevent infection, and studies show timely vaccination prevents related cancers by %90. We therefore recommend vaccinating both girls and boys at ages 11 and 12.

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