Eight ways to prevent cancer
Article By: Elizabeth Rogers
How can you reduce your risk of this deadly illness? Some practical steps you can start right now.
Cancer: it's a scary word, and one we hear more often than we'd like. We're constantly bombarded with new research and studies, stories of personal triumph (or loss) and advice that's often conflicting and confusing.
But what doesn't current research say about our risks? The National Cancer Institute of Canada (NCIC) predicts that there will be 166,400 new cases of cancer in 2008, and 73,800 deaths. Based on current statistics almost 40 per cent of women and 45 per cent of men will develop cancer sometime during their lives -- and one in four Canadian's will die from it. Forty-two percent of new cases and nearly two thirds of deaths occur among people who are over age 70, but nearly a third of new cases and about 18 per cent of deaths occur in adults between the ages of 20 and 59.
If the numbers sound bleak, the good news is that we can protect ourselves. The World Health Organization (WHO) reports that one-third of cancer cases are preventable. Health experts agree that it's our lifestyle choices that can make a big difference. Here's what you really need to know to reduce your risk:
1. Avoid tobacco
The links between smoking/second hand smoke and lung cancer are already well known and widely publicized, and the NCIC reports lung cancer is the leading cause of cancer death for both men and women. Laws are already in place to help protect us, such as the smoking bans which are now a regular fixture in our society.
We know smoking is hazardous to our lung health, but it's also a risk factor for many other types of cancer including those of the cervix, bladder, lip, kidney, esophagus, mouth, throat and pancreas. Inhaling tobacco (“snuff”) is also risky, and chewing tobacco is linked to cancer of the esophagus, mouth, pancreas and throat.
2. Watch what you eat
You've probably heard that certain foods can lower or raise your risk, but when it comes to planning your meals, it's habits that matter.
• Eat lots of fruits and vegetables, but also plant-based foods like whole grains, beans and other meat-substitutes. Plenty of fruits and vegetables lead to a lower risk for cancers of the colon, esophagus, lung and stomach. In general, only one quarter to one third of your dinner plate should be animal-based.
• Choose lower fat foods. High-fat foods, particularly those made from animal sources, are best left to moderation.
• Drink alcohol in moderation. The more you drink, and the longer you've been a regular drinker, the higher your risk.
Curious about specific foods? See Foods that prevent cancer for some healthy choices.
3. Stay in shape
Regular exercise and maintaining a healthy body weight go hand in hand when it comes to preventing many illnesses, not just cancer. The Mayo Clinic recommends at least 30 minutes or more of exercise per day most days of the week. Once you've achieved that level, any addition exercise will further decrease your risk.
The Centre for Disease Control also notes that adults should do muscle-strengthening activities at least two days a week that focus on major muscle groups. (Click here for their current recommendations).
4. Get immunized
In addition to protecting against illness, vaccines can also reduce your risk of certain cancers. According to the WHO, infectious agents have been linked to 22 per cent of cancer deaths in developing countries versus 6 per cent in industrialized ones.
• Hepatitis B, a viral disease that affects the liver, can also lead to an increased risk of liver cancer. If you haven't already had this vaccine, it's on the must-have list for travel to certain regions like the Caribbean.
• The human papillomavirus (HPV) vaccine has been in the news a lot since its launch two years ago. Touted as a preventative measure against cervical cancer, many health experts advocate giving the vaccine to all girls between the ages of 9 – 26 (a decision that has sparked some controversy).
However, if you're thinking of this preventative measure, be aware that there are a couple of caveats: According to a news report on Reuters, Gardasil (the brand often used in North America) isn't currently approved for women over the age of 26 (though it has been given to women of all ages), and it hasn't yet been expanded to cover all strains of the virus. In addition, there currently isn't a vaccine available for men.
Instead, a more reliable means of preventing HPV infection is to avoid risky behaviours. Unprotected sex, sex with multiple partners and infected needles (or other objects that come into contact with blood and bodily fluids) can lead to the spread of certain illnesses which in turn increase the risk of cancer. For example:
• The more partners you have, the greater your chances of contracting HPV. While cervical cancer gets most of the media attention, HPV also increases the risk of cancers of the anus, penis, throat, vulva and vagina.
• Both Hepatitis B and C can lead to increased risk of liver cancer, both of which can be transmitted through needles and sexual contact (but there currently is no vaccine for the latter).
• HIV and AIDS are linked to an increased risk of anal, cervical and liver cancer as well as lymphoma and Kaposi's sarcoma.
Using condoms, avoiding risky sexual behaviours and not sharing needles are still the recommended strategies to avoid these illnesses.
5. Practice safe sun
Sun exposure isn't the only cause of skin cancer, but it's the most common and it's easy to prevent. We've all heard the warning to protect our skin with a sunscreen that's at least SPF 15, but there are other measures you can take:
• Stick to shady spots, or create your own with an umbrella or portable shelter.
• Minimize your time out doors between 10:00 am to 4:00 pm.
• Keep covered. Loose-fitting, tightly woven clothing will shield most of your body from the sun, and a wide-brimmed had and sunglasses also offer good protection for your eyes and face.
• Be warned that some medications can make you more sensitive to UV rays.
And in case you're wondering, the official word on sun tanning lamps or beds is don't use them.
However, avoiding the sun altogether can be harmful in itself. If you've been following the latest news and debate about vitamin D, then you already know about the disease-fighting benefits of getting a little sun – but 15 or 20 minutes a day will do.
6. Get routine screenings
This step may not actually prevent cancer, but it will help catch the disease in its earliest – and most treatable – stages.
•Women should have regular pap smear tests (age and medical history will determine how often) and mammograms (every two years for women between the ages of 50 and 69). Men should have their prostates and testes checked regularly.
• Get your colon checked every two years once you reach the age of 50. Colorectal cancer is the second leading cause of cancer death in Canada. The Fecal Occult Blood Test (FOBT) is non-evasive and can be done at home.
• Check yourself. Watch your skin for any changes, particularly in moles. Women are still advised to do monthly breast self-exams.
• If you have a family history of cancer, you should talk to your doctor about the risk and start regular screenings sooner (some experts recommend getting screenings ten years before the age when your family member had the cancer).
On the whole, it's important to know your body and keep an eye out for any changes. Symptoms like a cough that won't go away, a sore that doesn't heal or a change in bowel habits should prompt a visit to your doctor.
7. Avoid or limit exposure to chemicals
Despite the fact that research is often confusing and incomplete, health experts agree that we need to limit our exposure to chemicals. We take in toxins simply by breathing, eating, drinking and through contact in our skin. Chemicals can be found in our environment, workplace and homes.
In many cases, we have to rely on the government to act on our behalf to limit and regulate what the use of certain chemicals, but there are things we can do:
• Avoid pesticide use.
• Hire a professional to remove or handle asbestos.
• Use eco-friendly cleaning products, and take precautions (like gloves, good ventilation and a mask) when using ones that aren't so friendly. Skip the chemical air fresheners.
• Avoid using products that "off-gas" (like certain epoxy resins that release chemicals into the air long after their use).
• Check out what's in your cosmetic products. Try the Environmental Working Group's Skin Deep Cosmetic Safety Database for the scoop on some of your favourite products.
• Read the labels for your foods. A good rule of thumb: less processing is better.
• Only use non-stick cookware at low/medium temperatures, otherwise it can release fumes. Broiling and baking in this type of cookware is also out of the question.
• Read the safety instructions. In other words, know how to safely handle and dispose of any toxic substances and products.
These are just a few of the things to watch out for. There is a lot more advice out there in books and online, but don't be alarmed if you can't find a consensus. Opinions often differ based on what research is available and how it's interpreted. A good recent example of such controversy is the debate over bisphenol-A (BPA). Canada has labelled it toxic and is taking proactive measures, while in the US the FDA and environmental groups are still debating the issue.
Overall, there's still a lot of research to be done and guidelines will continue to change to reflect new knowledge. These preventative steps won't guard against every type of cancer because other factors, such as family history and genetics are also at work. The trick is to know what factors we can control, and take preventative steps even if we don't see immediate results.
Sources: MayoClinic.com , Canadian Cancer Statistics 2008, World Health Organization, Health Canada and the Canadian Cancer Society.
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