According to the American Cancer Society, 40% of cancer causes and 44% of cancer-related deaths are linked to potentially modifiable risks. What does that mean? It means that while genetics plays a significant role in cancer diagnosis and cancer-related deaths, linking it to preventable lifestyle changes can make a huge difference. This highlights the critical role of prevention in reducing cancer risks. This February, as we celebrate National Cancer Prevention Month, let’s explore simple yet impactful lifestyle changes that could help prevent cancer.   

Adopt a Healthy Diet  

Did you know that the foods that you eat can play a significant role in your overall health and increase cancer risks? Changing your diet and indulging in healthier meal options can reduce those risks.  

• Fruits and vegetables: You should aim for foods that have a variety of colors. Foods with colors maximize nutrients and antioxidants. 

• Whole grains: Chose whole grains over refined carbs to reduce inflammation.  

• Limit red and processed meats: Limit eating red and processed meats. Eating too much processed meat may increase the risk of cancer. 

Stay Physically Active  

It is important to get regular exercise. It is one of the best ways to maintain a healthy weight, which ultimately lowers your risk of cancer.  

• Exercise: The U.S Department of Health and Human Services Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.  

• Indulge in daily activities: Staying active by walking, cycling, dancing, and other activities can make staying active fun and enjoyable.  

Avoid Tobacco and Excessive Alcohol  

Tobacco and excessive alcohol consumption can increase the risk of cancer. It can cause damaging cells and increase inflammation.   

• Tobacco: Smoking is a leading cause of lung cancer and is linked to many other cancers. Quitting smoking reduces the risk of cancer. According to the World Health Organization, people who are exposed to second-hand smoke at home, work, or other public places, also have an increased risk of developing lung diseases, including chronic respiratory diseases and lung cancer. 

• Alcohol: Indulging in excessive alcohol consumption is associated with cancers of the mouth, throat, and liver. Limit intake to one drink a day for women and two for men.  

Protect Your Skin  

Skin cancer is one of the most common types of cancer, however it’s also one of the most preventable cancers.  

• Sunscreen: Use sunscreen with an SPF of 30 or higher. You should use sunscreen even when it isn’t sunny outside, so that means even on cloudy days.  

• Tanning beds: Tanning beds should be avoided as they increase the risk of skin cancer.  

• Protective gear: When going outdoors wear protective clothing, hats, and sunglasses to protect your skin.  

Stay Up to Date with Screenings  

Early detection saves lives. Always remember to get regular screenings as they can identify cancer at an early more treatable stage.  

• Mammograms: Women, starting at the age of 40, should begin getting screenings for breast cancer; however, if you have a family history or breast cancer, then you should communicate with your healthcare provider to talk about starting screenings earlier.  

• Colonoscopy: According to the American Cancer Society, men and women should get regular colorectal screening starting at age 45.  

• Pap Smear and HPV testing: Helps prevent and detect cervical cancer. According to the National Institute of Health’s National Library of Medicine pap smear test should occur every 3 years for women age 21-65 and women aged 30-65 have the option of adding the HPV test every 5 years.  

Manage Stress and Your Mental Health  

Did you know that stress can weaken your immune system, which can potentially increase your risk of cancer?  

• Stress-reducing activities like yoga, meditation, or journaling can help manage your stress  

• Prioritize your mental health by seeking professional health, as well as help from family and friends.  

Know and Understand Your Family History  

Your family history can provide important clues about your risks for certain cancers. Sharing information about your family history with your health care provider is imperative to help you create a personalized cancer prevention plan.  

This February, take proactive and preventable steps that can lead to reducing your chance of a cancer diagnosis. Healthier habits, staying active, and keeping up with your regular screenings can significantly reduce your risk of cancer. As we celebrate National Cancer Prevention Month, don’t forget to schedule your health care check-up, make impactful lifestyle changes, and spread awareness among your community. Choose health because you matter!  

How AFSPA Can Help  

Foreign Service Benefit Plan (FSBP) members that are age 18+ can earn a $25 wellness incentive after completing their cervical, breast, and/or colorectal cancer screening. A cervical cancer screening is 100% covered with an in-network provider. FSBP covers 70% of the Plan allowance with an out-of-network provider. If you are overseas, it is also 100% covered. Learn more about FSBP’s Simple Steps to Living Well here. Call your doctor and schedule your cervical cancer screening today!  

Cancer Support Program  

FSBP‘s Cancer Support Program is designed to provide education and support to members. If you would like to contact the Plan for more information about this Program, please call 800-593-2354. We are available to assist you Monday-Friday from 6:00 a.m. – 5:00 p.m. Mountain Standard Time (MST).  

TherapEase Cuisine  

TherapEase Cuisine is an oncology nutritional service offering reliable information and scientifically based nutritional solutions to those diagnosed with cancer. The TherapEase Cuisine exclusive online service is offered to patients who use Accredo®, a specialty pharmacy. Its personalized support helps answer the question, “What should I be eating?”   

Learn more at https://www.therapeasecuisine.com/   

Care Management Program 

FSBP offers additional services under our Care Management (CM) Programs that assist you with your care coordination for your acute or chronic conditions at no additional cost. These programs provide education, clinical support and access to digital support and well-being tools to help you better manage your health.   

• Cancer Care Program: The Cancer Care Program provides dedicated proactive support to individuals with a diagnosis of cancer, which can be life changing and overwhelming. Through our program, individuals will better understand their benefits, can locate the right provider for their specific need and get certain services approved. Individuals also will receive care management support for holistic care, treatment side effects, and medication management.   

2nd.MD  

As part of your FSBP benefits, you can get an expert second opinion from a leading specialist at no additional cost to you. Connect directly with experts by video from the comfort of home. Ask questions, get answers and feel empowered to make the best healthcare decisions.   

The medical experts and dedicated health advisors at 2nd.MD will help FSBP members navigate the complexities of the health care system. Their goal is to provide better medical intelligence, preferred access to top-specialists and improved health outcomes. Activate your account and request a consult by using the options below:    

• Call 1 (866) 410-8649   

• Visit 2nd.MD/fsbp   

Tobacco Cessation Program  

Foreign Service Benefit Plan (FSBP) members that need assistance with quitting the use of tobacco can earn a $75 reward for four tobacco cessation counseling sessions. To enroll in the program, contact a Lifestyle and Condition Health Coach at 866-533-1410. Coaches are available Monday – Friday from 8:00 a.m. – 8:00 p.m. ET. You may also enroll online at www.myactivehealth.com/fsbp.