You blew off the New Year's resolutions, but February presents the best
chance for staying healthy: It's Cancer Prevention Month.
Simple lifestyle changes could help ward off many cancers. But there’s a
caveat: "There is no guarantee," says Alice Bender, registered
dietitian at American Institute for Cancer Research. "We all know people
who do everything right - eat well, exercise and they get cancer. What
you are doing is lowering your risk, lowering the odds that you will get
cancer."
If everyone followed these guidelines, we could prevent about 340,000
cases of cancer a year," she says. That would be about one-third of the
new cases reported annually.
STOP SMOKING
That's the simple answer but anyone who has ever tried to quit knows there’s nothing simple about it.
"Get help if you need it," says Colleen Doyle, managing director of
nutrition and physical activity for the American Cancer Society. "Social
support is very helpful. Let your friends and family know you are
trying to quit. And truly if you are a smoker, quitting is the most
important thing you can do for your health."
MAINTAIN A HEALTHY WEIGHT
"Outside of not smoking, being at a healthy weight is the most
important thing you can do to not be at a high cancer risk," Bender
says. "The higher the BMI (Body Mass Index), the greater the risk for
these cancers: colorectal, post-menopausal breast, ovarian, endometrial,
esophageal - just one type, but the more common one - liver, kidney,
gallbladder, pancreatic and advanced prostate."
LIMIT ALCOHOL
Based on multiple studies, The National Cancer Institute warns that
there is a definite link between drinking alcohol and certain types of
cancer: head and neck, particularly the throat and the voice box,
esophageal, liver, breast and colorectal.
"People say everything causes cancer," Doyle says. "Everything does not cause cancer, but alcohol is something that does."
If people are going to drink, The National Cancer Institute and the
American Cancer Society urge moderation. Men should be capped at two
drinks a day and women at one.
WATCH WHAT YOU EAT
Make it plant-based, Bender says. "Most of your plate should be filled
with plant foods: whole grains, seeds, vegetables, fruit and then
one-third or less of the plate leave for animal foods.
Experts are not saying give up on all meat, but meat should be lean,
eaten in small portions and not too frequently, Doyle says.
EXERCISE
"Our recommendation is to get at least 30 minutes of moderate physical
activity a day," Bender says. "It could be a good walk, bicycling or you
could do dancing -- anything that gets your heart rate up so you are
working a little bit hard but can still talk. Avoid being sedentary. Try
to not sit around too much. Try to get up and take a break every 30 to
60 minutes."
CHECK WITH DOCTOR ABOUT SCREENINGS
Colonoscopies are generally recommended at 50.
And mammograms for women over 50, according to the government's latest
guidelines. Though The American Cancer Society recommends regularly
scheduled mammograms at 45.
Even with experts disagreeing on the starting age - and it can be
considerably lower depending on family history - the important advice
is: check with your physician.
Prostate screening is also a controversial issue and there is no
agreement on the benefits of the testing. Some physicians say regular
screening means the cancer will be found early and can be treated.
Others argue that because prostate cancer is usually a slow growing
cancer that side effects from treatments can outweigh benefits, making
this another issue people need to discuss with their doctors.
STAY SAFE IN THE SUN
"Wear sunscreen, particularly if out in peak hours of 10 to 4," says
Colleen Doyle, managing director of nutrition and physical activity for
the American Cancer Society. "Wear hats. Cover up as best you can."
She also added this tip for women: "Those lotions you are putting on to keep your skin soft, get one with sunscreen in it."
"Don't think you have put it one time and are safe in that regard,” she
says. “And for all of us who are parents, be sure you are covering your
kids."
GET KIDS VACCINATED AGAINST HPV
This vaccination, administered when children are between 9 and 13, wards off the human papillomavirus (HPV).
“It is important to make sure kids get all of their recommended
vaccinations including HPV,” says Sherrie Wallington, an oncology
professor at Georgetown Lombardi Comprehensive Cancer Center. “What
parents do today may help prevent HPV-related cancer in the future.”
These are cancers of the head, neck, cervix, anus and penis. The
vaccine is not required in schools and most parents in the United States
have not had their children inoculated.
It's been tested on hundreds of thousands of patients and doctors
maintain is is very safe and effective. Doctors recommend starting the
series of three shots as early as nine, the vaccine is still effective
is women get it until age 26 and men until age 21.
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