Family History Of Cancer? Here’s What You Need To Know

For some, a family history of cancer can feel like a time bomb. The terror of inheriting an illness that caused a loved one to face a radical redirecting of their life is understandable. But there is some good news here – your genes are likely to load the trigger, but it is your lifestyle that may pull it.

In spite of there being a hereditary aspect in certain types of cancer, a solid family history does not mean that one inevitably develops cancer. The actual change-maker? Lifestyle prevention.

Understanding genetic cancer risk

Some kinds of cancer are directly connected with the hereditary elements more powerfully, including breast, ovarian, colon and pancreatic cancer. An example of this involves BRCA1 and BRCA2 mutation with 36%-85 and 10%-64 lifetime risk of getting breast cancer and epithelial ovarian cancer respectively. Lynch syndrome predisposes cancer of the colon and endometrium.

However, true inherited cases represent only 5–10% of all cancers. The 90% remaining are determined by environmental, dietary, infectious and lifestyle factors. That means even if you have a family history, there’s a lot that’s within your control.

What you can’t change — and what you can

You can’t change your genes or your family tree. But what you can change how those genes are expressed. That’s where epigenetics — the study of how behaviors and environment can cause changes that affect the way genes function — comes in.

Here’s where smart, steady choices can make a big difference in your risk, even if the family history seems to be stacked against you.

Lifestyle tweaks to tip the scales your way

Don’t skip regular screenings: If you have a family history of cancer, your doctor might recommend that you start screening earlier and have it done more often.

Mammograms for women with a family history of the disease: Earlier colonoscopy for anyone with a blood relative with bowel cancer

GC (Genetic counseling) and BRCA testing among high-risk families: These screenings can detect changes before they become life-threatening disease.

Maintain a healthy weight: Obesity has been highly proved to be a risk factor for different cancer sites such as colorectal, endometrial, breast (post-menopausal), and pancreatic cancer.

Even just 5–10% weight loss can help toward hormonal balance and dampening of inflammation—two causes of cancer.

follow an anti-inflammatory diet: The way you eat is one of the strongest barriers to cancer: Eat plenty of green vegetables, berries, cruciferous vegetables (such as broccoli, cauliflower) and healthy fats (nuts and seeds, olive oil)

Limit processed meats, red meat, sugar and alcohol: Opt for whole grains instead of refined grains and stay hydrated

The Mediterranean diet specifically has been widely praised for lowering the risk of cancer and benefiting heart health.

Get Moving — Regularly: A sedentary life raises your risk of cancer even if you take exercise though you’re a normal weight.

Aim for at least 150 minutes of moderate physical activity a week — something that puts your heart rate up and your stress down, such as brisk walking, swimming, cycling.

Quit smoking, limit alcohol: Smoking has been linked not only to lung cancer, but also to at least 14 other types of cancer.

If you drink, have no more than one drink/day for women and two drinks/day for men — or better yet, quit if you’re at high risk.

Manage stress, prioritise sleep: (Chronic stress and bad sleep mess with immune function, inflammation, hormones.)

Adding in mindfulness practices, 7-8 hours of quality sleep, and strong social connections, all support to buffer how your body’s system responds to your genetic vulnerability.

Awareness is power

I have witnessed this having worked as a cancer surgeon with more than twenty years of experience: Two identical twins can have the same genetic mutation but only one of them can get cancer-usually due to varying lifestyle practices, knowledge and the ease of early screening.

Your genes may say something about your past but it does not determine your future. You can have a different health story in your life, in spite of the fact that you have a family history of cancer, with the proper tools, routine check-ups, and healthy living.

We need to get rid of the fear of our genes and do what we have control over. Your decisions and lifestyle choices count. And they are much more important than you assume.

(Dr. Vinay Samuel Gaikwad – Senior Cancer Surgeon (20+ years of experience)

news