The Cancer Prevention Checklist

Jeff Jurmain, MA, July 2009

If anything in the world needs no introduction, it is cancer. While the statistics are still unknown, it is likely that right now cancer has caught up with heart disease as the no. 1 cause of death for humans. "Cancer" of course is an umbrella term for a litany of diseases that arise in nearly any part of the body.

The good news amid it all is that deaths due to heart disease and cancer are dropping in the population. Better detection, earlier treatment and greater steps in prevention are behind the slow drop. Since the rate of heart disease is dropping more quickly, cancer will leapfrog it at some point and officially displace heart disease as the biggest cause of death.

With this piece of news arriving at our doorstep, it's about time we do a little checklist. It is a rundown of what you can do to shield your body from cancer as best as possible. Many foods and supplements are on the list, as they have all had some evidence to suggest they work. You don't have to eat or take each and every one, but it would be wise consider some of them -- particularly the foods. These represent your own personal cancer shield.

A) Food
-- Fruit in general
-- Vegetables in general
-- Tomatoes (cooked are better)
-- Fatty fish
-- Allium veggies (garlic, onion, leek, etc)
-- Green tea
-- Soy
-- Colorful fruit/veggies
-- Flaxseed/flaxseed oil
-- Grapes
-- Red wine (only in moderation)
-- Broccoli
-- Dark green leafy veggies
-- Fiber-rich food
-- Calcium-rich food
-- Curry

B) Supplements
-- Selenium: 200 mcg/day
-- Lycopene: 4 to 8 mg/day
-- Panax ginseng: 200 mg extract or 1 to 2 g raw herb
-- Fish oil: package directions
-- Vitamin C: 500 mg/day
-- Vitamin D: 10 mcg/day (if over 50)
-- Folic acid: 400 mcg/day
-- Green tea extract: 100 to 150 mg/day

C) Lifestyle Tips
-- Avoid smoking
-- Avoid secondhand smoke
-- Spend 10 minutes in the sun/day
-- Exercise five days a week
-- Lower stress levels
-- Lower intake of red meat
-- Avoid processed meat
-- Limit fried foods
-- Ask doctor about screening tests
-- Maintain a healthy weight
-- Drink alcohol only in moderation

Your Health and Mine