Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota
Do you know people who have smoked their whole lives and thrived well into old age without any sign of lung cancer? Or someone who never seemed to go near fruits and veggies but lived a long, full life? When you think of them, you might decide that cancer will come when it comes and there is nothing you can do about it. That is where you would be wrong.
There will always be someone you know whose health flies in the face of conventional medical wisdom. Clinical studies of cancer risks give scientists a far broader perspective on cancer risk and prevention.
You might also believe there is little you can do to lower your cancer risk because you have heard that genes play a role in many cancers. It is true that people who have certain versions of particular genes can be more susceptible to some cancers and the factors in the environment that trigger them. While you cannot change the genes you inherited from your parents, you can change factors in the environment.
Not all people are equally susceptible to a given type of cancer, and different people will get different benefits from cancer prevention strategies. There are several general lifestyle changes that researchers have proven lower your risk of cancer. Why not make some changes now and lower the chance you will have to go through a rough, costly, and potentially fatal battle with cancer?
On average, about one-third of cancers relate to smoking. About one-third relate to diet. Overall, it is estimated that about 90% of cancers are due to factors in the environment. Something other than our genes are triggers which could include the air we breathe, the water we drink and the food we eat.
The greatest cancer risk factor through the air comes from cigarette smoke. Cigarette smoking is the leading preventable cause of death in the United States. It leads to a high number of deaths each year. Some people are particularly susceptible to lung cancer from smoking. A recent study found that both African Americans and Native Hawaiians had significantly greater risks of lung cancer related to smoking than whites, Hispanics, and Japanese Americans. Do not smoke, and avoid second-hand smoke, too.
People who have a poor diet, do not get enough physical activity or are overweight may be at increased risk of several types of cancer. Studies suggest that people who eat high-fat diets with few fruits and vegetables have an increased risk of cancers of the colon, uterus, and prostate. Be sure to eat 5 to 9 servings of fruits and vegetables every day along with whole-grain breads and cereals. Limit foods that are high in fat, such as butter, whole milk, and fried foods.
Lack of physical activity and being overweight are risk factors for cancers of the breast, colon, esophagus, kidney, and uterus. Some studies have also reported links between obesity and cancers of the gallbladder, ovaries, and pancreas. Physical activity can help control your weight and reduce body fat. Most scientists agree that adults should engage in moderate physical activity (such as brisk walking) for at least 30 minutes on 5 or more days each week.
Ultraviolet (UV) radiation, which comes from the sun, sunlamps, and tanning booths, causes skin damage that can lead to skin cancer. Limit your time in the sun, use sun protection and avoid other sources of UV radiation.
Some chemicals and other substances can raise your risk of getting cancer. People who have certain jobs such as painters, construction workers, and those in the chemical industry have an increased risk of cancer. You can be exposed to hazardous chemicals in your home as well. Follow instructions and safety tips to avoid or reduce contact with harmful substances such as pesticides, used engine oil, solvents, and other chemicals.
Some bacteria and viruses may also increase the risk of developing cancer. If you have a stomach ulcer, it could be a sign that you have bacteria that can also cause stomach cancer. Human papillomaviruses (HPVs) are the main cause of cervical cancer and may also be a risk factor for other types of cancer. Hepatitis B or C infections can lead to liver cancer. HIV, the virus that causes AIDS, raises the risk of certain cancers. Do not have unprotected sex or share needles and consider getting the vaccines for hepatitis B and HPV.
It is important to talk to a health professional about your specific cancer risks and what you can do to lower them. Make sure to discuss the cancers that people in your family have had. Your doctor can also help you figure out if you have particular risks because of your lifestyle. Together, you can put together a plan to lower your risk of getting cancer.
Preventing Cancer: Steps You Can Take
- Do not smoke. Quit now if you do smoke.
- Eat well. A healthy diet includes whole-grain breads and cereals and 5 to 9 servings of fruits and vegetables every day.
- Be active and maintain a healthy weight. Be physically active for at least 30 minutes on 5 or more days each week.
- Avoid UV radiation from the sun, sunlamps, and tanning booths.
- Avoid chemicals and other substances that raise your risk of getting cancer. Follow instructions and safety tips on the products you use.
- Avoid and treat infections that can cause cancer. Talk to your doctor about avoiding viruses that cause cancer, and about any stomach problems.
If you would like more information on “Preventing Cancer – Learn How to Lower your Risk” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus University of Minnesota at waldn001@umn.edu. Be sure to watch for more Family Living Focus™ information in next week’s paper.