Key Takeaways
  • Cancer is a familiar disease for Japanese people, with a high lifetime incidence rate (refer to data from the National Cancer Center).
  • In addition to smoking, excessive alcohol consumption, obesity, and lack of exercise, surprising daily habits (such as synthetic fragrances, mosquito coils, sunscreen ingredients, and disruption of circadian rhythms) can also increase the risk.
  • What's important is not to "perfectly eliminate everything," but to incorporate practical measures into daily life to reduce risk.

Cancer and Life: Why We Should Re-evaluate Our Lifestyle Habits

Habits close to us can unknowingly influence cancer risk. Data from the National Cancer Center shows a high lifetime incidence rate for Japanese people, which is why lifestyle-based prevention is crucial. While smoking and drinking are well-known risk factors, other seemingly surprising factors such as "scent," "chemicals," and "sleep rhythm" have also been found to be related. Here, we will clearly introduce 7 everyday factors and their specific countermeasures. We will also share methods that we have actually tried and felt effective.

7 Habits to Be Mindful of in Daily Life

1. Smoking (Tobacco)

Tobacco is strongly associated with many types of cancer, including lung cancer. Passive smoking also increases the risk, so smoking in homes and cars should be avoided. Utilizing support from medical institutions, such as smoking cessation clinics and nicotine replacement therapy, is a realistic solution. Many people around us have also seen their health improve after quitting smoking.

2. Excessive Alcohol Consumption

Alcohol is associated with multiple cancer risks, including liver, esophageal, and breast cancer. Acetaldehyde, produced during alcohol metabolism, damages DNA and is problematic. If it's difficult to quit completely, try incorporating "non-alcohol days" or reducing your total weekly intake. We also tried "two alcohol-free days a week" and felt an improvement in our physical condition.

3. Obesity and Lack of Exercise

Obesity and the accumulation of visceral fat increase cancer risk through hormonal imbalances and chronic inflammation. It is important to manage weight with regular aerobic exercise, strength training, and a balanced diet. Maintaining a sustainable exercise habit (such as a 30-minute walk every day) is effective.

4. Eating Habits (Processed Meats, High-Temperature Cooking)

Excessive consumption of processed and red meats, and charring during high-temperature cooking, can produce carcinogens, so caution is necessary. Focusing on vegetables, fruits, and whole grains, reducing the frequency of processed meats, and taking care not to char food when grilling are effective measures. We also incorporate a "Meat-Free Day" once a week, replacing meat with fish or beans.

5. Household and Indoor Chemicals (Fragrances, Mosquito Coils, Plastic-Derived Substances)

Limonene and other compounds in synthetic fragrances have been noted to react with ozone in the air to produce formaldehyde. Additionally, concerns exist about the long-term health effects of mosquito coil smoke and substances like phthalates and bisphenol A (BPA) found in plastics. Effective countermeasures include reducing synthetic fragrances, ventilating frequently, being mindful of usage and ventilation even with natural products, and avoiding high-temperature use of plastic products. When we stopped using air fresheners and increased ventilation and laundry, the indoor air felt much fresher.

6. Sun Exposure and Choosing Sunscreen

While UV radiation itself increases skin cancer risk, not all sunscreens are perfect. Some chemicals like oxybenzone have been linked to oxidative stress and hormonal effects, so sensitive individuals may feel safer choosing mineral-based sunscreens (where the main active ingredients are zinc oxide or titanium dioxide). Physical protection, such as hats, long sleeves, and seeking shade, should also be used in conjunction.

7. Disruption of Circadian Rhythm (Sleep, Night Shifts, etc.)

Night shifts, late nights, and chronic sleep deprivation can disrupt the body's internal clock, affecting immune function and hormone balance, and potentially increasing cancer risk. Maintaining as regular a lifestyle as possible, avoiding strong light (smartphones and lighting) before bed, and keeping consistent sleep and wake times are effective ways to regulate circadian rhythm. We also found that reducing smartphone use before bed improved our morning wakefulness.

Specific Prevention and Daily Efforts

- Quitting smoking and reducing alcohol intake should be prioritized. Utilizing support from medical institutions is a shortcut. - Focus on a vegetable-centered diet, and reduce the frequency of processed meats. When cooking at high temperatures, take care to avoid charring. - Aim for about 150 minutes of aerobic exercise and strength training per week, gradually making it a habit. - - Ventilate indoor air frequently and limit synthetic fragrances. When using mosquito coils, ensure ventilation or consider alternative methods. - For sun protection, a combination of physical barriers and sunscreens with carefully chosen ingredients is recommended. - Improve your sleep environment and reduce light exposure before bed to protect your circadian rhythm. Many of these are things you can "start today." What worked well for us was sharing small rules (alcohol-free days, ventilation, blue light cut at night) with our family. Even if you can't perfectly adhere to them, consistency is key.

Summary

While genetic factors play a role in cancer development, there is a significant extent to which we can reduce risk by reviewing our daily lifestyle habits. In addition to smoking, excessive alcohol consumption, obesity, and high-risk eating habits, it is important to pay attention to surprising factors such as synthetic fragrances, indoor smoke, sunscreen ingredients, and disruptions to circadian rhythms. There is no need to be perfect in everything. By changing small habits one by one, it will make a big difference in the long run. We, the geefee team, will continue to make efforts in our daily lives, aiming for a healthy lifestyle together with all of you.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.