Your Hands as You Age

 Give Your Hands a Hand

You use your hands to do so many things: tie your shoes, open jars, drive, and use your phone, to name just a few. It’s hard to do much of anything without them, but as you get older, they can get weaker and less flexible. Some hand problems can even be signs of certain health conditions. Know what to look out for so you keep them in good shape.

Grip Strength

You can lose this naturally as you age, especially after 65, and that can make it harder to do everyday tasks. If your grip gets weaker over time, it’s probably caused by brittle bones, arthritis, or muscle loss. If it happens suddenly, it might be a sign of a more serious problem, like diabetes, heart disease, or high blood pressure.

Grip Strength: Treatment

An occupational or physical therapist can test the strength in your hands and help you regain or keep it. You also can do many exercises at home. For example, you might squeeze something like a tennis ball as hard as you can for 3 to 5 seconds, then rest briefly -- do that 10 times with each hand. Start with once a day or once every other day, depending on how your hands feel.

Tremors

Your hands can shake for many reasons at any age, but it’s more common after 50. Some medicines -- like mood stabilizers and drugs that treat seizures or migraines -- can cause it or make it worse. Anxiety, stress, low blood sugar, being tired, or having too much caffeine can, too. An “active” tremor happens when you try to use your hands. A “passive” tremor happens when your hands are at rest.

Tremors: Treatment

While it may bother you, an active tremor is usually harmless. Changes in diet and lifestyle can help -- drinking less caffeine, for example. But a passive tremor can be a sign of a serious problem, including a tumor or a brain disease, such as Parkinson’s. See your doctor right away if you have these kinds of tremors. 

Arthritis

This inflames your joints, and it’s especially common in places where you’ve had breaks, sprains, or fractures, even if they were treated. You’re more likely to get it as you age, and over time, it can lead to pain, swelling, and loss of movement.

Arthritis: Treatment

Your doctor will talk with you about how active you’d like to be, and how the pain and lack of flexibility affect your daily life. They might recommend anti-inflammatories or give you a steroid shot that can ease pain and swelling for weeks or possibly months. In some cases, splints that protect your joints and keep you from overusing them can help. But wearing them too long can lead to muscle loss.

Your Skin

We’ve all seen the “liver spots” -- or "age spots" -- that can show up after years in the sun. As your skin ages and wrinkles, it’s harder to keep moisture in, and that can lead to dry, itchy skin. Veins become more obvious with age because you lose soft tissue. This is especially true in your hands.

Your Skin: Treatment

Protect your hands against the sun’s rays with broad-spectrum sunscreen rated 30 SPF or higher. Wear cotton-lined gloves when you garden or clean, and choose a mild soap or cleanser that doesn’t strip your hands of their natural oils. Moisturizers and a healthy diet with plenty of vitamins, antioxidants, and omega-3 fatty acids also can help keep your skin and nails healthy.

Skin Cancer

Over the years, the tops of your hands get lots of sun, which is a leading cause of this disease. A fair complexion, problems with your immune system, certain kinds of moles, and a family history of skin cancer can also raise your chances of having it.

Skin Cancer: Diagnosis and Treatment

A dermatologist (a doctor who specializes in skin care) can check any unusual spots and teach you what to look for. If they find skin cancer, you’ll need surgery to take out the cancer cells. You also may have radiation or chemotherapy to kill any that are left to keep them from spreading.

Bruising

When it’s on the back of your hands and arms, doctors call it "actinic purpura," "solar purpura," or "Bateman's purpura." A light knock can cause it, and it’s more common on thin, wrinkled, or sun-damaged older skin. You’re also more likely to bruise if you take drugs like aspirin or other blood thinners, or drink alcohol often. It starts as blotches of red that turn purple, then darken and fade. It doesn’t usually hurt, but it can last longer than a normal bruise, often a few weeks.

Bruising: Treatment

Protect your hands and arms when you think they’re in the line of fire: Special sleeves can help with this, or your doctor might suggest a cream or lotion to keep your skin from bruising or help make your skin thicker. If you take blood thinners and think they’re causing the bruises, talk with them about possibly changing your medication or the amount you take.

Dupuytren's Contracture

This is when the tissue just under the skin of your hand gets unusually thick. It can cause your fingers -- most often the ring and pinky fingers -- to bend into your palm. You may get lumps or thick cords (like string) in your palm as well. It sometimes affects the top of your knuckles or the soles of your feet, too. Doctors aren’t sure what causes it, but it happens more often in men over 40, especially of Northern European descent.

Dupuytren's Contracture: Treatment

For many people, a mild case doesn’t cause major problems or pain, and it may not get worse, so your doctor might take a wait-and-see approach. If it is causing problems, they may suggest a type of stimulation with needles, shots, or possibly surgery to give you more movement in your hands. Treatment doesn’t always fix it completely, though, and it sometimes comes back.

Your Breast Cancer Risk May Have Just Changed?

Written by Julie Stewart

April 1, 2025 – Advances in breast cancer screening and treatment have saved a lot of lives over the past few decades – for some groups more than others.

5 Must-Know Breast Cancer Facts

What lowers your chances of getting breast cancer? Learn this and a few more facts about this disease.

Overall, the number of Americans dying of breast cancer has fallen by 43.5% since 1990, with consistent declines among women ages 40 to 74 – the age group that the United States Preventive Services Task Force (USPSTF) recommends be screened every other year.

But that progress has halted for many, including younger women (20 to 39) and older women (75 and above), according to a new study published in the Journal of Breast Imaging.  

Breast cancer deaths also stopped dropping for Native American women, Hispanic women, and Asian women. And while death rates continually declined in both Black and White women, disparities remain. Breast cancer mortality rates were 39% higher in Black women than in White women.

What's Driving Breast Cancer Deaths?

Experts have a few theories as to why breast cancer deaths are declining for some groups but not for others.

1. Breast cancer is rising in young adults. Researchers are noticing an alarming new trend: a rise in breast cancer (and several other cancers, such as thyroid, liver, and colorectal cancer) among younger adults.

"Historically, age has always been the biggest risk factor for getting cancer," said Naomi Ko, MD, MPH, an associate professor of medicine at Boston University and a medical oncologist at Boston Medical Center. "We really have to turn our attention to the younger population."

Experts point to rising obesity rates, sedentary lifestyles, and alcohol use, all of which increase cancer risk. And without routine cancer screening in adults fewer than 40, patients and doctors can miss cancers in their early stages, when they’re easiest to treat.

2. Younger and older women might be missing early signs. Breast cancer death rates stopped falling for younger women in 2010 and for older women in 2013. What was happening in the early 2010s? A shift in breast cancer awareness, possibly influenced by changing screening guidelines.

What Happens When Breast Cancer Spreads

The type of breast cancer plays a role in when it becomes metastatic.

"In the late 1980s, through the 1990s and even into the early 2000s, there was a much greater sense of awareness of breast cancer," said study author Edward Hendrick, PhD, a clinical professor of radiology at the University of Colorado Anschutz Medical Campus.

Public service campaigns promoting breast cancer self-exams, where you feel your breast tissue for changes, were especially strong at that time. People knew "if you found a problem through self-examination or clinical examination, even without mammography screening, that you needed to act on it fairly quickly in order to save your life," Hendrick said.

In 2009, the USPSTF recommended against routine breast self-exams. In 2015, the American Cancer Society stopped including clinical breast exams by health care providers in their guidelines. The reason: There wasn’t (and still isn’t) strong research showing that either exam saves lives.

But as a result, some of that awareness might have fallen away, said Hendrick. So women now may not respond as readily as they used to at a lump or other signs of breast cancer.

3. Triple-negative breast cancer remains a problem. "Breast cancer is not one disease," said Ko. It comes in four subtypes. One of them, triple-negative breast cancer, is particularly aggressive and deadly, with the lowest five-year survival rate of all subtypes.

Ko and Hendrick say triple-negative breast cancer is likely a driver of trends in breast cancer death rates, especially among young women. It more commonly affects women under 40. Black women have double the risk of other groups. In a recent study, researchers found that survival for triple-negative breast cancer has not improved as much as survival for other subtypes.

Older women can also develop it. New research from the Fred Hutchinson Cancer Center suggests that triple-negative breast cancer is rising in Black, Hispanic, and Asian or Pacific Islander women over 65.

4. Barriers keep some people from accessing care. Breast cancer is most survivable when caught early. But without health insurance, you might not get tests to spot cancer before it gets worse.

Increasing Trust in Doctors and Breast Cancer Treatments

Do you trust your doctor when they say the benefits of your cancer treatment outweigh the side effects and risks?

A study by Ko, published in JAMA Oncology, found that non-White women were more likely than White women to be diagnosed with stage III locally advanced breast cancer versus earlier stages of the disease. Lack of insurance coverage explained 45% to 47% of the difference in risk.

"I can't emphasize enough how having insurance and having access is a huge – it's not all of the equation, but it's a significant amount of why we see these disparities today," Ko said.

Discrimination and mistrust in the medical system can also cause delays in screening and care. "If people don't feel taken care of, or feel that they belong, or feel that they can trust a medical system, it's harder to engage in care," she said, noting that language barriers can also make it hard to navigate the health care system.

5. Women 75 and older might be left out of screenings, even when they make sense. The USPSTF guidelines recommend mammograms every other year for women ages 40 to 74 with an average risk of breast cancer. Following these guidelines, some doctors might not suggest screening for women over 74. One survey of primary care providers showed that doctors considered the patient’s health, breast cancer risk, and preferences when deciding whether to recommend screening in women over 74. But time constraints limited some conversations.

The argument against screening women over 74 stems from research suggesting that the benefits of doing so are unknown. A big concern is overdiagnosis – spotting cancers that never would have grown deadly within the woman’s remaining years. In these cases, the stress of finding cancer and side effects of treating it could outweigh the benefits. Research published in Annals of Internal Medicine suggests that up to 47% of breast cancers found from screening in women ages 75 to 84 were over-diagnosed.

But for healthy older women who likely have decades of life left, screening might make sense. "We know that the incidence of breast cancer continues to increase up to about age 70 and is still high for women over 70, compared to young women," said Hendrick. "There needs to be some way of providing screening for women of good health beyond the age of 74."

Some expert groups, like the American College of Radiology, Society of Breast Imaging, and National Comprehensive Cancer Network, don’t have an upper age limit on their screening guidelines.

How to Know (and Reduce) Your Breast Cancer Risk

Don't just wait for a risk assessment – ask for one. By age 25, your doctor should check your risk factors, such as your family history of breast cancer and the age when you got your first period. (Starting periods before age 12 is linked with a small increase in breast cancer risk.) If you have a strong family history, your doctor might order genetic testing for mutations in BRCA genes linked to breast cancer (including triple-negative breast cancer).

You can also try the National Cancer Institute’s risk calculator, and then share the results with your doctor to start the discussion, Hendrick suggested. If you have a high risk – a 20% or higher likelihood of developing breast cancer – your doctor might recommend breast cancer screening as early as age 30.

"Knowledge is power," said Ko. "Know your history – genetic history, cancer history, personal family history – and risk factors." 

Keep up with recommended screenings. You've heard this before, but it's worth repeating: When detected early, breast cancer is less likely to kill (and recur). Early-stage cancer also requires fewer treatments, which can come with harsh side effects.

"Even though it can feel very scary if an abnormal screen comes back," Ko said, "it's better to have screened and caught it early than to have felt something and have to deal with it later."

If you're over 74, ask your doctor whether screening makes sense. "There's no magic number to 74, and I tell my trainees – that's just a number," said Ko. She considers individual factors when deciding whether to screen older women.

"A 74-year-old who ran marathons and has a cardiovascular age of 64, you're going to think very differently about their life expectancy and their comorbidities and everything than a 74-year-old that's been sedentary, obese, has type 2 diabetes and chronic kidney disease – that's a different 74-year-old," she said.

Of course, you don't have to be a marathoner to warrant screening – but because cancer treatments can have complications, the benefits of treating an early-stage, potentially slow-growing cancer may not outweigh the risks, particularly for people in poor health.

Don’t ignore unexplained breast changes. Experts have shifted advice away from formal self-exams and more toward simply paying attention during daily activities – for example, when you’re washing up in the shower or lying down, or if a partner notices changes in your breasts when touching them. "The majority of patients that I see come in diagnosed because they first felt something," Ko said.

And keep in mind that a lump isn't the only potential sign of cancer: swelling, pain, skin dimpling, or changes in the appearance of your nipples can also be red flags. "Make sure that you are aware of your own body," she said. "If you feel changes in your body or are concerned, reach out to a provider. Get checked."

Switch doctors if necessary. In a recent study, Ko and her colleagues found that 24% of Black women with breast cancer felt ignored in health care settings, while 21% were treated with less respect than others. If your doctor isn’t listening to or respecting you, seek a second opinion. "I would encourage patients: Find people that treat you like you matter, and go to them and hang on to them," said Ko.

Watch your drinking. "The link between alcohol and breast cancer is consistent and really strong," Ko said. A study in the Journal of Women’s Health showed that each alcoholic beverage women drank per day raised their breast cancer risk by 10%. (Smoking also increases breast cancer risk.)

Move more. Being obese or overweight is a risk factor for breast cancer. Excess fat is linked with insulin resistance and inflammation that might fuel breast cancer growth. Exercise can help you maintain a normal weight. "Exercise is really important – 150 minutes a week of moderate exercise is what I tell my patients," Ko said.

Why Can't I Remember Anything?

 Medically Reviewed by Jennifer Robinson, MD on November 23, 2024

Written by Barbara Brody

Faulty memory happens to us all. You can't find your car keys -- again. You meet someone at a party, and 5 minutes later you forget their name. You leave the grocery store and have no idea where your car is parked.

Relax. No one has a perfect memory, and it's OK to have some lapses, even if you're still young.

What’s Normal?

Things you learned only recently -- like a name at a party -- are the hardest to remember, because they haven’t yet taken root in your mind.

It’s also common to forget where you put something or an appointment that was on your schedule. Most of the time that happens because you weren’t paying close attention in the first place. Maybe you were focused on not spilling your glass of wine instead of learning that new person’s name or you might have been thinking about your grocery list instead of where you left your car. You also tend to forget things when you're tired, sick, or stressed out.

Quick Tricks

There are things you can do to improve your recall day to day. You may have to organize (or reorganize) your life a little:

Get organized. Stash the items you misplace often in the same spot, and they'll be less likely to go missing in the future. Install a key hook and cell phone charging station so they have dedicated places.

Write it down. When it comes to keeping track of your schedule, phone numbers, and birthdays, put pen to paper. Even if you don't look at your notes, the act of writing them down can help you recall things.

Consult your calendar. Get a date book or wall calendar and write meetings, appointments, family outings -- and everything else -- in it. Look at your next day’s schedule before you go to bed to help keep events fresh in your mind.

Play word games. Create an online password you’ll never forget by using an acronym. Come up with an easy-to-recall sentence or phrase. For example, you could use the year your favorite sports team won big: SSSBC14 could stand for Seattle Seahawks Super Bowl Champions in 2014. It means something to you, so you’ll remember it, but isn’t easy for a hacker to figure out. If the password was assigned, make up a sentence that fits it.

Repeat, repeat, repeat. From a name of someone you just met to an address you need to get to, saying something again can help it stick with you.

Work at it. Do something to challenge your brain -- learn a new language, discuss books with your friends, or curl up with a crossword puzzle.

Get social. People who volunteer, or just keep up with friends and family, are more likely to stay alert.

 Lifestyle and Memory

Lifestyle affects memory. For example, your diet plays a role. If your cholesterol, blood pressure, and blood sugar are too high, the blood vessels in and around your brain can get clogged or damaged. A Harvard study showed that people who eat more saturated fat (found in meat and dairy products) do worse on memory tests than those who eat less. If you're trying to make better food choices, consider the Mediterranean diet. This way of eating -- which features omega-3-rich fish, heart-healthy olive oil, and plenty of fresh produce -- has been linked with protecting thinking and memory.

Guess what else is just as good for your memory as for the rest of your body? Regular exercise. It promotes blood flow to the brain. You should be getting 30 minutes each day. And you need regular sleep, which helps your brain file memories so you can access them later on.

If you smoke, stop. It damages blood vessels. If you’re a heavy drinker, lighten your intake. Research shows heavy drinking will mess with your memory. Moderate drinking (no more than 1 drink per day for women or 2 for men), though, might actually protect it.

Memory and Aging

Memory slips do seem to get worse through the years. You slowly start losing brain cells beginning in your 20s, and certain chemicals that these cells need also decline. It makes sense that your memory is sharper at 25 than at 55 or 75.

Major memory changes don't always signal Alzheimer's disease. They can be caused by strokes, head injuries, lack of vitamins in your diet, or sleep trouble. They might even be a side effect of one of the drugs you’re taking. When in doubt, see a doctor to sort it out.

There are red flags that might reveal a more serious problem. If your slip ups happen often (you forget where you parked every day) or get in the way of daily life (you can’t balance a checkbook or you don't remember where you live), see a doctor. Get checked out if your family or friends tell you that you weren’t sure who someone was -- and it was a person you know well, such as a close friend or relative.

And if you live with someone whose personality has changed or seems confused -- they're not sure where they are or what year it is -- get them to a doctor.

Why Are My Hands and Feet Tingling?

 Diabetes

Nerve damage caused by high blood sugar is the most common cause of numb or tingly hands and feet. Untreated diabetes may have other symptoms, too. You might feel thirsty, pee a lot, or your breath may smell fruity. Your doctor can test your blood to see if you have diabetes. If you do, they'll tell you how to slow or stop possible nerve damage, or keep it from getting worse.

Pregnancy

Your growing baby and the extra fluids that come with pregnancy can press on nerves in your body. This causes numbness and stinging in your arms, hands, and legs. Stretched skin might make your belly feel numb. Wearing a wrist splint at night may help with hand problems. The tingling should go away once you give birth.

Pinched Nerve

A bulging or slipped disk in your spine can put pressure on the nerves that travel down your legs, causing numb or tingly feet. A pinched nerve in your wrist can make your hands and fingers lose feeling. Your doctor might call it carpal tunnel syndrome. They’ll do tests to find the cause. The doctor may suggest rest, a splint or brace, physical therapy. In some cases, you might need surgery to fix the problem.

Autoimmune Disease

Autoimmune diseases, like lupus and rheumatoid arthritis, make your immune system attack parts of your own body. This includes your nerves. These conditions may come on quickly or slowly, and recent infections can trigger them. The doctor will check your symptoms and medical history. This will help them figure out what’s happening and try treatments to ease your symptoms.

Not Enough Vitamins

A lack of vitamins B or E can affect your nerves and other parts of your body. You might not be eating the right foods. Your doctor can give you a blood test to check your vitamin levels. They’ll suggest foods to eat, supplements, or other treatments.

Medications

Nerve issues are often a side effect of some prescription drugs. Medications for cancer (chemotherapy), HIV or AIDS, high blood pressure, tuberculosis, and certain infections can cause weakness or numbness in your hands and feet. Check with your doctor to see if your medication is to blame. They might be able to switch or change the dosage.

Infection

Several viral and bacterial infections can damage your nerves and lead to numbing or stabbing pain in your hands and feet. Some of these viruses are HIV, Lyme disease, shingles, Epstein-Barr, Hepatitis B and C, West Nile, cytomegalovirus. Your doctor may be able to treat the infection, so your symptoms go away.

Kidney Failure

Your kidneys get rid of toxins in your blood that can hurt nerves. So when your kidneys aren’t working right, your hands and feet may tingle. The two most common causes of kidney failure are diabetes and high blood pressure.

Genetic Disorder

Charcot-Marie-Tooth disease and hereditary neuropathy with liability to pressure palsies (HNPP) are two genetic disorders that cause numbness in your hands and feet. Charcot-Marie-Tooth disease wears away your muscle. You may need physical therapy or special aids to lessen symptoms. HNPP affects your nerves and is more likely to cause numbness and weakness in your arms and legs. Avoiding certain positions can help.

Tumor

A cluster of abnormal cells (tumor) growing next to or on your nerves can press on them and take away the feeling in your arms and legs. This can happen with cancerous or noncancerous tumors. Tumors in other places could affect your immune system and cause nerve damage. If treatment shrinks the tumor, the symptoms may go away.

Thyroid Problems

An underactive thyroid (hypothyroidism) can cause pain, burning, and numbness in your hands and feet. This usually happens if your hypothyroidism is severe and you haven’t treated it. Thyroid medication, exercise, and a healthy body weight could help with these symptoms.

Drinking Too Much Alcohol

Over time, alcohol use can damage your nerves and tissues. Heavy drinking can make your body run low on vitamins like B12 and folate. Both the damage and the lack of vitamins can keep your nerves from working the way they should. That could lead to a loss of feeling in your feet and hands. If you stop drinking, it may fix some of the damage.

What Your Alcohol Preference May Say About Your Diet

 Written by Lisa O’Mary

Nov. 13, 2024 – You’ve heard of food and wine pairings. But what about food and beer pairings? Apparently, they’re not very healthy.

People whose choice of alcoholic beverage is exclusively beer tend to have particularly poor diets. They also are more likely to be less physically active, smoke cigarettes, and have low incomes.

That’s according to a new study published in the journal Nutrients and being presented this weekend at the annual conference called The Liver Meeting, held by the American Association for the Study of Liver Diseases.

For the study, researchers analyzed data for 1,900 U.S. adults who shared their alcohol consumption habits and dietary information. Among them, 39% were beer-only drinkers, 22% said they only drink wine, 18% said they only drink liquor, and 21% said they drink multiple types of alcohol.

Cholesterol and Alcohol

Learn how alcohol affects cholesterol and whether people with high cholesterol should avoid certain or all types of alcohol.

For diet, the researchers compared the people’s eating patterns to a measure of how well they followed a federally recommended diet. The measurement tool is called the Healthy Eating Index, which is based on a perfect score of 100 and a healthy diet score of 80. None of the groups scored well, but beer drinkers scored the worst, with a 49. Wine drinkers averaged a score of 55, while liquor-only and combination drinkers scored 53.

The average score for people ages 19 to 59 years old nationwide is 57, according to data published by the U.S. Department of Agriculture.

“Alcohol consumption and poor dietary habits are on the rise in the United States, posing significant challenges to public health due to their contribution to chronic diseases such as liver failure,” the authors wrote, explaining why they did the study. “While associations between alcohol consumption patterns and diet quality have been explored, the relationship between specific alcoholic beverage types and diet quality remains underexamined.”

The beer-only drinkers tended to be men, younger, more likely to smoke, and have lower income, compared to other drinkers. They also tended to have low physical activity levels and high-calorie diets, even when the researchers adjusted for body weight.

Previous research has linked poor diet with an increased risk of liver problems. Chronic liver disease, which includes the condition called cirrhosis, has been on the rise in the U.S. and affects an estimated 4.5 million people (nearly 2 out of every 100 adults). It is the 10th leading cause of the death, and the condition is being diagnosed more in younger people.

“Alcohol overuse is the leading cause of cirrhosis in the U.S., and metabolic dysfunction-associated steatotic liver disease (MASLD) is rapidly increasing,” lead study author Madeline Novack, MD, chief resident at Tulane School of Medicine’s internal medicine residency program, said in a news release. “Both types of liver disease often coexist, and lifestyle changes are key to managing and preventing these conditions, starting with understanding the link between alcohol use and poor nutrition.”

The study had some important limitations, the authors noted, including that data were collected from 2017 to March 2020, and alcohol use patterns may have changed since the pandemic. They also noted that cultural impacts on diet and alcohol use could not be thoroughly controlled for, although the data was deemed to be nationally representative based on numerous demographic factors.

What You Can Do to Prevent Cancer and Why It Works

 Ditch the Smokes

Every puff of tobacco is packed with 250 harmful chemicals. Nearly 70 of them cause cancer. And it's more than just lung cancer. Cigarettes are linked to 12 other kinds, including stomach, bladder, kidney, mouth, and throat. The sooner you stop the better. Ask your doctor for advice on quit-smoking methods.

Eat More Broccoli

Fruits and veggies pack an anti-cancer punch because they're high in nutrients and fiber, and low in fat. Try broccoli, Brussels sprouts, cabbage, kale, watercress, or other cruciferous vegetables. They protect against DNA damage that can turn cells cancerous. Or eat colorful berries. Studies show they have cancer-fighting chemicals that ward off damage to cells.

Trim a Few Pounds

Extra weight around your middle could add up to a greater chance of having cancer, especially of the breast, colon, uterus, pancreas, esophagus, and gallbladder. Researchers say one reason may be that fat cells release substances that encourage cancer cells to grow.

Go Easy on Alcohol

Tip back too many martinis each day, and your odds of cancer go up. Alcohol is linked to cancers of the mouth, breast, liver, esophagus, and others. The more you drink, the higher your risk. If you drink, do it in moderation. Women should stick to one drink a day, men up to two.

Cut Back on Hot Dogs

Think twice before you throw some on the grill. Studies show that processed meats, like hot dogs, bacon, and sausage, have chemicals called nitrites and nitrates that may be linked to cancer. And research suggests too much red meat like steak and burgers could be a long-term risk for colorectal cancer. Choose safer alternatives for your backyard cookout, like chicken breast or fish.

Get Off the Couch

Do you spend too much time lounging around? Cancer prevention is one more reason to get moving. Exercise fights obesity and lowers levels of hormones like estrogen and insulin, which have been linked to cancer. Aim for 30 minutes of aerobic exercise -- the kind that gets your heart pumping -- on most days of the week.

Put on Sunscreen

Baking in the sun might give you a healthy-looking glow, but under the surface, UV rays cause skin damage that could lead to cancer. Because you can burn in just 15 minutes, rub on sunscreen before you go outside. Pick a broad-spectrum product with an SPF of 30 or higher. Reapply whenever you sweat or swim. And when you're out in the sun, wear a wide-brimmed hat and wraparound sunglasses.

Practice Safer Sex

Sexually transmitted diseases (STDs) aren't your only worry during unprotected sex. Some of these infections also increase your odds of having cancer. About 70% of cervical cancers start with human papillomavirus (HPV) types 16 and 18. Some types of hepatitis can cause liver cancer. To stay safe, use a latex condom every time you have sex.

Get Vaccinated

When it comes to vaccines, think beyond your annual flu shot. Some can protect against cancer, too. Certain HPV vaccines prevent cancers of the cervix, vulva, vagina, and anus. The time to get vaccinated is between ages 9 and 26. The hepatitis B vaccine wards off the virus that causes liver cancer. It's part of the childhood vaccination schedule.

Avoid Toxic Chemicals

Chemicals called carcinogens damage DNA in your cells and raise your chance of having cancer if you touch, eat, or breathe them in. Asbestos, radon, and benzene are a few that some people come into contact with at work or home. Chemicals in weedkillers, plastics, and some home products may also be risky. You can't avoid every chemical, but know which ones are in products you use and switch to safer options if you can.

Know Your Family History

You inherited more than your mother's eyes or your father's grin. They may also have shared their chances for having diseases like cancer. Some genes that parents pass down to their kids have flaws. They don't repair damaged DNA the way they should, which lets cells turn into cancer. Learn about your family's medical history and ask your doctor if a genetic test is a good idea for you.

Stay Up to Date With Screenings

Screening tests catch cancer early -- sometimes even before it starts. A colonoscopy often finds polyps in the colon and rectum before they turn into cancer. The Pap test locates pre-cancerous and cancerous cells in a woman's cervix. Mammograms and low-dose computed tomography (LDCT) look for early breast and lung cancers. Ask your doctor when to start getting these tests, and how often you need them.

Take Meds if You Need Them

Some drugs lower your odds of getting certain cancers. Tamoxifen (Nolvadex, Soltamox) and raloxifene (Evista) can reduce breast cancer risk but may have serious side effects. Aspirin may protect against colorectal and prostate cancers. Be wary, though, of supplements that promise to keep you cancer-free. Many haven't been proven, and some have side effects.

Be Cautious About Hormone Therapy

It can ease menopause symptoms like hot flashes and fatigue and protect your bones. But hormone therapy may raise your chances of breast cancer and make cancer harder to detect. Ask your doctor about your risks before you try this treatment.

What to Know Before You Take Herbal Supplements

 Supplement Safety

It seems like these products should be harmless. After all, you use herbs all the time when you’re cooking. But some may not be safe, especially if you have certain medical conditions or take some medications. Talk with your doctor before taking any supplements.

St. John's Wort

This popular supplement is often taken for depression, anxiety, and sleep problems. But it can cause side effects like headache, nausea, dizziness, and dry mouth. And it may make you more likely to get sunburned. It also can cause problems if you take certain drugs -- from heart medicines to antidepressants, and even birth control pills. And it can make some chemotherapy less effective. 

Kava

This is supposed to help with anxiety and insomnia. But it may cause liver damage, like hepatitis. So you shouldn't take it if you have liver or kidney problems. Kava also can be dangerous if you drink alcohol or take other drugs that make you sleepy.

Ginkgo

People often take this to try to improve their memory. Some believe ginkgo biloba also helps with circulation, mental function, and altitude sickness, among other health conditions. But it can thin your blood and cause bleeding. That's especially risky if you take blood-thinning drugs.

Arnica

Some people believe rubbing oil from this plant on their skin helps ease pain from bruising, as well as from swelling and aches. Others take the supplement to try to help with constipation. But eating the herb can raise your blood pressure and cause a fast heartbeat and shortness of breath. It can even damage your liver, or bring on a coma or death.

Ginger

People take this to try to ease nausea brought on by surgery, chemotherapy, or motion sickness. And sometimes it's used to treat arthritis or other joint pain. But ginger may cause problems with blood clotting, heart rhythms, blood pressure, and blood sugar levels. Check with your doctor before taking this if you are on blood thinners or have diabetes.

Goldenseal

This remedy, which has a long history among Native Americans, is used for constipation and colds, eye infections, and even cancer. But goldenseal can affect your heart’s rhythm, affect blood clotting, and lower your blood pressure. You should check with your doctor first if you have blood clotting problems or are on blood pressure medicines.

Aloe

Rubbing this plant on a burn or wound may help it heal or feel better. But some people also take it by mouth, and that can cause an abnormal heart rhythm or kidney problems. It also may lower your blood sugar levels if you have diabetes.

Ephedra

Also known as ma huang, this herb has been used for thousands of years in China and India to treat coughs, headaches, and cold symptoms. More recently, it's been used to help people lose weight and get energy. But studies have found it may boost the chance of heart problems and strokes, and cause a rise in heart rate and blood pressure. Doctors also warn of possibly deadly interactions with many heart medicines. The FDA has banned ephedra as a dietary supplement, but it still can be found in some herbal teas.

Ginseng

Some people take this because they hope it will slow aging. Others take it for diabetes, to boost immunity, or to help with sex. But it may lead to a drop in blood sugar, so it can cause issues for people with diabetes. You also shouldn’t take it if you take blood thinners.

Black Cohosh

This supplement is often used for menopause symptoms like hot flashes and night sweats. Some women also try it to help with PMS. But it should be off limits for anyone with liver problems, because there’s a chance it can cause inflammation or failure. It should also be avoided by women with breast cancer until more is known about how it may affect them.

Garlic

Some people believe it helps with high blood pressure and can treat cold symptoms. Studies show it can lower your cholesterol a bit, too. It’s safe for most people, but garlic can thin your blood. That can increase your risk of bleeding if you take blood-thinning medications for heart problems.

Licorice Root

Some people use this to treat coughs, stomach ulcers, bronchitis, infections, and sore throat. But it can raise your blood pressure and cause issues with heart rhythms, so check with your doctor first if you have heart problems. Excessive amounts also can cause problems for people with kidney disease.

Stinging Nettle

This is thought to help with allergies and arthritis, kidney and bladder stones, and urinary tract infections. Some people use it on their scalps to fight dandruff. But nettle can make your body hold on to water, so you shouldn't take it if you retain fluid because of heart or kidney problems or if you take diuretics.

Feverfew

This supplement is most commonly taken to try to prevent migraines. Some people also take it for arthritis and allergies. Feverfew, however, may cause a problem with blood clotting, so it may cause issues for people with heart disease or blood disorders.