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Keys to Preventing Cancer
Your choices make a difference
Cancer. It’s a difficult disease, and no one wants to be diagnosed with it. With this condition, abnormal cells in the body grow out of control. About one in four Canadians will die of cancer.
• The most common cancers are prostate, lung, breast and colorectal (the lower bowel and rectum).
• About 40 per cent of female and 45 per cent of male Canadians have a risk of being diagnosed with cancer in their lifetime.
Many cancers are caused by genetic mutations - random changes in the genes. Our genes are made up of DNA. DNA can change in certain parts of the body, allowing cancer to develop. Certain factors carry a higher risk of developing cancer. Some, including age and genetics, cannot be changed. Others begin after exposure to something outside the body (an environmentally-related exposure). This means that changing the way we interact with the environment can help prevent some cancers.
Things to avoid
Exposure to ultraviolet radiation - Sun and UV exposure are linked to cancer. Ultraviolet light, from the sun or from a tanning booth, can cause DNA damage in the skin. This can lead to melanoma, basal cell carcinomas and squamous cell carcinomas. Frequent, unprotected exposure, especially early in life, is linked with skin cancers. People with pale skin and outdoor workers are at especially high risk. It is best to avoid artificial tanning altogether. Protect your skin and eyes with sunscreen and UV protective sunglasses when you are outdoors.
Tobacco smoke -- Tobacco smoking accounts for almost 30 per cent of all cancer deaths. Its effect extends beyond the lungs, impacting the stomach, bladder, larynx (voice box), colon and rectum, and other areas. The smoker and anyone nearby who inhales the second-hand smoke are at risk. This includes family members, children, and co-workers. The most effective prevention is never to begin smoking. If you already smoke, it is always best to stop. Many health regions have programs to help smokers quit.
Things to do
Be active and eat well -- About a third of cancers could be prevented if people could maintain a healthy weight, be physically active and eat well. About 25 per cent of Canadians are obese.
Regular physical activity has been linked to reducing the risk of colon cancer, breast cancer, and cancer of the endometrium (the lining of the inside of the uterus).
To keep your body weight at a healthy level:
- eat five to 10 servings of fruits and vegetables per day
- increase intake of high fibre, low fat foods
- eat whole grains instead of processed flours
- cut down on processed and red meat
- limit intake of alcohol to no more than one drink per day for women, and no more than two drinks per day for men
- do at least 30 minutes of physical activity per day, every day
- maintain a BMI (body mass index) between 18.5 to 25.
Many of these steps require changing established patterns and habits. Change can be as easy as adding a side salad when eating out, and remembering to take the stairs at work. Healthy activity and improved diet have benefits apart from reducing the risk of cancer. They also help cardiovascular (heart) health and physical endurance, and lower the risk of diabetes and osteoporosis (fragile bones).
Get immunized
Exposure to some viruses can also cause cancer. The links between hepatitis B and liver cancer, and human papilloma virus (HPV) and cancer of the cervix are well known. Fortunately, vaccines can help protect against these viruses. Though hepatitis B and HPV vaccines are commonly given to children or young adults, but whatever your age, ensure that you are protected.
Taking part in screening activities (see bullet points) is vital. Be aware of anything that is changing with your body. Discuss the following with your doctor:
- your family history of cancer
- cervix and breast cancer screening (for women)
- prostate cancer screening (for men)
- colon cancer screening
- an annual physical exam to find early changes in the skin.
Healthy choices make a difference. We can all do our best to prevent the development of cancer. If you want more information on how to avoid cancer, check the links in the sidebar or talk to a health professional.
FAMILY HEALTH is written with the assistance of |
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FAMILY HEALTH is written with the assistance of |
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