Improving Your Chances Against Cancer
Kudos to the non-governmental
organisations (NGO’s) helping us fight the battle against cancer principally
through advocacy. Cancer seems to be on the increase with people knowing
someone who has been diagnosed of one form of cancer or another. Hence it’s one disease we fear most, aside
AIDS. People cringe at the mention of
cancer. Immediately say ‘God forbid’, or show pity and deep emotions for a cancer
patient, aware of the pain and agony, and that sometimes the chances of
survival can be very low. In view of the swiftness this disease can spread, if
untreated, and subsequent deadly consequence, it’s vital to optimise our
chances by working more on preventive care. First aim is to adopt a healthy
lifestyle: eating a healthy balanced diet and taking part in regular physical
activity. A healthy lifestyle is major in
protecting against diseases such as cancers as well as coronary heart disease.
Cancer remains deadly
Cancer remains one of the biggest
killers in the world, second only to cardiovascular diseases. With the increase in life expectancy,
excluding accidental and natural disasters, the number of people at risk from
cancer also increases because 65 -70% cases occur in the over 65 year old. There are over two hundred different cases of
cancer but the four major ones are breast, lung, large bowel cancer, and
prostrate which make up 50% of cases diagnosed.
Breast cancer occurs most (in women), followed by lung cancer, and
cancers of the bowel and stomach. Though
there are many causes of cancer, majority is influenced by environmental
factors, in particular smoking and diet, with a third of cancers caused by
smoking.
A healthy lifestyle to the rescue
Diet is the next biggest contributor to
cancer deaths, after smoking. Over
indulgence in the wrong foods, overeating and indiscipline with food
consumption accounts for about 30% of all cancer deaths. If this is the case,
then in terms of cancer risk, a healthy diet can prevent up to a half of all
cases of breast cancer and three out of four cases of stomach, colon and rectal
cancers.
- Eat Your Fruits & Vegetables
Ever if there’s limited scientific
evidence that some of the dietary recommendation can prevent cancer, at least
they are unlikely to lead to an increase in cancer, while consistency with the
principles of healthy eating may actually be beneficial in the long term. The
key to healthy eating is to eat everything in moderation from different types
of foods that is low in fat and high in unrefined carbohydrates. Also low consumption of fruits and vegetables
has been linked to an increased risk of most cancers. For instance there is evidence that those who
eat the recommended diet of at least five portions of fruit or vegetables a day
are much better protected against cancer than those who don’t. The average consumption in most homes is two
or three portions, which we must double to reach five.
What is a Portion of Fruit and
Vegetable?
1 large slice of a very large fruit,
e.g. melon or pineapple
1 whole medium fruit, e.g. apple,
pear, orange, mango, Sharon fruit, banana.
2 small fruits e.g. African plum,
cherries, tangerine, tangelo, apricot, cashew fruit.
1 cupful of a very small fruit, e.g.
grapes and berries
2-3 tablespoons of fruit salad –
fresh, stewed or canned
1 tablespoon of dried fruit
1 glass (150ml) of unsweetened fruit
or vegetable juice
2 tablespoons of vegetables – fresh,
frozen or canned
1 dessert bowl of salad
Note:
These are just suggestions to guide you in selecting fruits available in your
areas.
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The five portions a day of fruits and
vegetables meet the recommended daily fibre intake of 12-18g per day. Eating enough fibre has the exclusive task of
reducing large bowel cancer. Also, vegetables are a rich source of
antioxidants, folate, flavonoids and isothiocyanates, shown to affect
positively factors that reduce cancer risk.
It is good to note that such positive influence relates to food, not
supplements of vitamins, minerals and purified extracts. In other words,
supplements are not recommended as a means to alter cancer risk, but healthy
lifestyle and eating do help.
As regards the effects of fat on breast
cancer risk, research result has revealed damaging effect of saturated fact, in
particular. The advice is to reduce
consumption of meat, mainly red and processed meat, linked to a higher risk of
bowel, breast and prostate cancers.
- Reduce, or shun, Alcohol
Moderate alcohol consumption, or total
abstinence, is also recommended especially for people with a family history of
cancer. Liver cancer is associated with
heavy drinking and there may also be an increased risk in cancers of the mouth,
throat and breast.
- Control Your Weight
Avoid being underweight or overweight
through diet and physical activity. Excess body weight increases the risk of
heart disease, diabetes and also several cancers including colon, breast (post
menopause), endometrial, kidney, and oesophagus. Controlling your weight means balancing
the energy you consume through food and drinks with the energy you burn off
through exercise. To lose weight, you need to burn off more energy than you
take in from food and drinks, which means either exercise for longer or harder
or combine a little exercise with eating a bit less, in particular those empty
calorie and fatty foods.
- Be Active
Exercise helps reduce the risk of many
chronic diseases including certain forms of cancers. Research has shown that
regular physical activity helps to reduce the risk of cancers of the colon,
breast and endometrium. People who
exercise have a 30-40% reduction in risk of colon cancer and for active women a
20-30% reduction in risk of breast cancer, compared with sedentary people. The
data also suggest a 20% reduction in risk of lung cancer in active individuals
(although difficult to separate the effect of smoking on lung cancers risk),
but confusing for rectal and prostate cancers. In any case the message is to
accumulate thirty minutes or more of physical activity in at least five days of
the week, better still throughout the week.
The lifestyle to focus on in terms of
cancer prevention is not different from those for general health and wellbeing. They are simple:
- Be physically active and stay that way – your goal should be 30 mins a day
- Keep your weight under control
- Eat more unrefined carbohydrates
- Eat at least five portions of fruits and vegetables a day
- Reduce your consumption of fat, particularly saturated
- Eat moderate amounts of protein
- Eat two portions of fish a week – one should be oily
- Don’t smoke and try to avoid smoky places (passive smoking)
- Drinks moderate amounts of alcohol, or abstain
- Reduce your salt intake
- Control, and be on top of stress
So, all the more
reason to start indulging in healthy living asap.
Photo Credit:
Creative Commons.
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