Ten strategies to prevent cancer
There is lots of conflicting advice about what we should do, or should not do, to decrease the risk of developing cancer.
That's part of what makes cancer so scary. Moreover, there are plenty
of people who seem to do everything 'right' and are still diagnosed with
cancer. But if you follow the 10 recommendations described in these
pages, you will go a long way toward reducing your overall cancer risk.
And don't forget to get the recommended screening rests, some of which
(like colonoscopy) can actually prevent cancer.
1. Kick the butt and flip the tobacco :
Cigarette smoking causes lung cancer, of course, but also cancers of
the esophagus, larynx, mouth, throat, kidney, bladder, pancreas, stomach
and cervix. Other tobacco products (smokeless/chewing tobacco, cigars,
pipes) also increase cancer risk. Smoking is the leading cause of
premature, preventable death in much of the world. And secondhand smoke
is also responsible for a sizeable number of lung cancer deaths.
If you smoke or use other tobacco products, quitting is by far the most
important step you can take to prevent cancer and protect your overall
health. It is never too late to quit.
2. Lose weight :
Obese people are at a greater risk of developing colorectal cancer, as
well as esophageal adenocarcinoma, gallbladder and liver cancer,
leukemia, multiple myeloma and non-Hodgkin's lymphoma. In addition,
obese postmenopausal women are at increased risk for breast and uterine
cancer.
Precisely why body fat increases cancer risk isn't fully understood.
There is evidence that fat cells increase blood levels of a number of
hormones that can fuel the growth of certain types of cancers, at least
in lab studies. Obesity is also linked to chronic inflammation in the
body, which can contribute to cancer development.
3. Get going...literally!
Physical activity plays an important role in cancer prevention - and
not just because it can help you control your weight. Exercise may also
reduce cancer risk by lowering hormones and cellular growth factors,
improving insulin resistance and, when done in moderation, enhancing the
immune system.
Exercise has also been found to improve the prognosis and/or well-being of people already diagnosed with cancer.
The best evidence of potential benefit concerns colon cancer. The
effect on breast cancer risk has also been studied extensively, with
mostly positive results. For prostate, lung and endometrial cancers,
research has been promising, though less consistent.
Of course, people who exercise tend to do other healthy things, which
makes it hard to tease apart whether it's the exercise, healthy
lifestyle or the combination of the two that decreases cancer risk. It's
also not clear what kind of exercise is most beneficial - and whether
you need to start young and exercise your whole life to reduce cancer
risk or if becoming active later is beneficial, too.
4. Eat right (read healthy!)
There's much debate about the specifics of what constitutes an
"anti-cancer" diet, but the basics are pretty simple. Make vegetables
and fruits the center pieces of your plate at every meal. Limit your
intake of red meat and pork, especially processed meats. Choose whole
grains over refined-grain products. Avoid salty and salt-preserved
foods. In simple terms, you should be eating a high-fibre diet that is
as close to vegetarian as possible.
There are many types of fruits and vegetables, as well as different
types of cancer, so specific connections may be hard to spot in studies
that lump everything together. It's also possible that your genes may
determine if, and how much, certain fruits and vegetables protect your
body against various cancers, or that what you ate when you were young,
rather than what you eat now, plays a larger role in preventing or
promoting cancer.
5. Cut the peg shorter
Unbridled alcohol consumption may increase the risk of various cancers,
and the more you drink, the greater the risk. The evidence is strongest
for cancers of the esophagus, mouth, throat and larynx. You are at even
greater risk if you drink and smoke. Research also suggests that
alcohol increases the risk of liver, colorectal and breast cancer.
In particular, if you know you are at high risk for breast cancer, or
if you've had breast cancer, you should consider not drinking or drink
only occasionally.
If you do drink, drink in moderation. For women, that means no more
than one drink a day; for men it's one or two drinks. And if you're over
65, you should drink even less than that.
6. Medical imaging tests are harmful too!
Experts have become increasingly concerned about the overuse of many
types of medical imaging, especially from CT scans largely because of
the cumulative exposure to radiation. The risk from a single CT scan,
when appropriately done, is minuscule, but radiation exposures add up
over a lifetime.
Make sure that imaging tests are done only when there is a clear
benefit that outweighs the risks - and that the minimal level of
radiation will be used. Before undergoing a diagnostic scan, ask if the
test is really necessary and whether it really improves your health
care. Also ask if there is a non radiation alternative, such as
ultrasound or MRI, that's equally good. Before having any imaging scan,
discuss the pros and cons with your doctor.
7. Check your water for arsenic
Arsenic
is a tasteless, odorless chemical element found naturally in rocks,
soil, water and air. When arsenic is combined with oxygen, iron,
chlorine and sulfur it creates an inorganic compound that can be found
in certain building materials and contaminated water. Exposure to high
levels of this type of inorganic arsenic has been linked to cancers of
the bladder, colon, kidney, liver, lung and skin.
If your water comes from a public drinking water system, you probably don't need to worry about arsenic.
8. Limit high-heat cooking
Cooking high-protein foods such as meat, fish and poultry at high
temperatures over coals or flames creates chemicals called heterocyclic
amines (HCAs) and polycyclic aromatic hydro-carbons (PAHs), which are
believed to promote cancer risk.
The same is true of pan-frying such foods on the stove, or any
high-heat cooking method. Studies have shown that very high levels of
HCAs and PAHs can cause many different types of cancer in rodents. In
addition, observational studies have found that people who eat lots of
fried or barbecued meat and other charred foods are at increased risk
for colorectal, pancreatic and prostate cancer.
If you do cook at high temperatures, precooking the meat in the
microwave for a few minutes before putting it on the grill and turning
it frequently while it's cooking to prevent charring will help reduce
the levels of HCAs and PAHs.
9. Workplace wxposure to carcinogens can be dangerous
Occupational exposures to carcinogens are responsible for a sizeable
number of cancer cases. Bartenders and waiters, for instance, are often
exposed to secondhand smoke. Workers in chemical plants,
gasoline-related industries and the printing business may be exposed to
benzene, a chemical that has been linked to leukemia and Hodgkin's
lymphoma. Workers in hair and nail salons may be exposed to
formaldehyde.
If you think your job may expose you to known or potential carcinogens,
you should check the government regulations for your workplace to be
sure your employer is following them.
10. Limit your exposure to air pollution - Outdoors and indoors
Outdoor air pollutants is a leading cause of cancer. Air-quality index
reports daily will help you keep track of the air quality in your city.
If the air is bad, you're better off going to the gym or spending time
indoors than heading out for a walk or run. You can also reduce your
exposure to outdoor air pollutants by limiting your time outside during
peak traffic and by choosing walking routes that go along side streets
rather than busy roads. Carpooling is yet another option!
But keep in mind, the air you breathe at home is often more heavily
polluted than the air outside. Tobacco smoke is by far the worst
pollutant. Plywood, particle board and other manufactured wood products
can release formaldehyde.
Besides limiting your exposure to these sources, open windows and doors
as often as possible. Use venting systems in bathrooms, kitchens and
any room with a fireplace, woodstove or range. Don't use incense, air
fresheners or scented candles. Use insecticides sparingly.
Source : http://timesofindia.indiatimes.com
Courtesy : http://postalinspectors.blogspot.com/
Dr. Abdul Salam’s Column
