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Ways to Reduce Your Cancer Risk

No matter what your age or lifestyle, the choices you make today and in the future can improve your chances of living a healthy and cancer-free life. The following tips can help you prevent many forms of cancer. They can also help you find cancers early, when they are most treatable.
Say no to smoking

If you don’t smoke cigarettes, good for you. If you do smoke, quitting is the best thing you can do for your health right now. No matter what your age or how long you have smoked, your health will improve once you quit.

After only one year of quitting, your risk of lung cancer will be reduced. And the longer you stay smoke-free, the better your lungs will work and the easier you will breathe.

Need more reasons to quit? Around 30 percent of all cancer deaths are connected to smoking. Smoking has been linked to cancers of the lungs, mouth, pharynx, larynx, esophagus, pancreas, cervix, kidneys and bladder.

Cigarettes are not the only danger. Smokeless tobacco and cigars have also been linked to cancer. When you quit smoking or using tobacco products, you greatly reduce your risk of having cancer.
Practice preventive care

Are you seeing your doctor as often as you should? As your age increases, so does your need for cancer screenings. Seeing your doctor for regular exams can help you detect many forms of cancer early. You may be able to detect cancers of the prostate, breasts, colon, rectum, cervix, testes, tongue, mouth and skin.

The earlier cancer is found, the easier it can be treated. For instance, if you find prostate cancer before it spreads, you have close to a 100 percent chance of living five years or more. The American Cancer Society (ACS) recommends that you get screened for the following cancers:
Breast cancer. Women 40 years and older should have a mammogram and a clinical breast exam every year.
Prostate cancer. The ACS says that men ages 50 and over should have a digital rectal exam and a prostate-specific antigen (PSA) test each year. Please note, however, that the National Cancer Institute does not recommend routine PSA testing. Because there is some debate about the value of the PSA test, you should discuss having the test with your doctor. He or she will help you decide if it is right for you.
Colon and rectal cancers. Both men and women ages 50 and over should be tested for colon and rectal cancers. You may be tested every five to 10 years or more often, depending on your risk factors. Talk with your doctor about which exams you need and how often you should have them.
Resist the rays

Chances are you’ve enjoyed time in the sun all of your life. But it’s never too late to protect your skin from the sun’s harmful effects.

Exposure to sunlight causes nearly all cases of skin cancer. This includes the most aggressive and deadly skin cancer, melanoma.

To protect yourself, apply a sufficient amount of sunscreen with a sun protection factor (SPF) of at least 15 before you go outside. Most people do not apply enough of the sunscreen to get the full SPF rating. An adult should use enough sunscreen to fill a shot glass or, roughly two tablespoons to cover arms, legs, neck and face. If you are using insect repellant or other lotions, apply the sunscreen first. Do this even on cloudy days. Reapply it often during the day. For adults and children, sunscreens should be applied 20 to 30 minutes before exposure and every two hours afterward, as well as after swimming or sweating. Avoid being out in the sun when its rays are at their most intense, from 10 a.m. to 4 p.m. Wear a hat and sunglasses if you are working or playing outdoors. It may also be helpful to wear protective clothing to cover any exposed areas, such as your arms and legs.

If you’ve had skin cancer or have had precancerous cells removed, use extra care in making sure your skin is always protected from sunlight.

Whether or not you have had skin cancer or precancerous changes, you should check your skin once a month. Check to see if any of your birthmarks, moles or blemishes have changed in any way. If you notice any changes, call your doctor.
Stay in shape

There is no denying the benefits of regular exercise. Cancer researchers estimate that 15 percent of all new colon cancer cases could be prevented if everyone exercised for 30 to 60 minutes or more per day. Exercise can also reduce your risk of prostate, breast, kidney and uterine cancers.

Regular exercise can also help lower your blood pressure, relieve stress and boost your HDL (“good”) cholesterol level. In addition, it can keep you trim and increase your mobility and strength.

Are you ready to begin reaping the benefits of regular exercise? Try to do something moderately active for 30 to 60 minutes most or all days of the week. Walking briskly for two miles can be a pleasant and rewarding pastime. Or you can swim, play tennis, garden or do yard work. Have you ever thought about learning the tango? Dancing is another great way to have fun and stay in shape.
Eat protective foods

According to the Cancer Research Foundation of America, 35 percent of all cancers may be linked to diet. Are you doing all that you can to eat healthy?

Studies have shown that a diet low in fat and high in fruits, vegetables and fiber may protect you from many forms of cancer. But no one fruit or vegetable can do it all. To get the best cancer protection, variety is key. Here’s why it’s important to include the following foods in your diet:
Low-fat foods. Not only does a low-fat diet help you stay trim, it also decreases your chances for cancer. As your dietary fat increases, so may your chances for developing cancer in your reproductive organs and your colon. To reduce the fat in your diet, start by making small changes. Begin your day with a bowl of low-fat cereal instead of a doughnut. Or, snack on fruit instead of chips.
Fruits and vegetables. One of the reasons these foods are so good for you is that they are naturally low in fat. They also contain nutrients such as antioxidants and carotenoids, which may help your body resist and fight cancers. Cruciferous vegetables such as broccoli and cabbage may offer additional cancer protection. For adults, the 2005 Dietary Guidelines for Americans recommends 2½ to 6½ cups per day of fruits and vegetables. To add more fruits to your diet, try a frozen fruit slush. Mix some fresh fruit, your favorite fruit juice, ice and water and blend it until smooth. Or, keep some freshly cut vegetables in your refrigerator for quick and easy snacks.
Fiber. You can get fiber by eating fruits, vegetables, beans and whole-grain foods. Because most forms of fiber aren’t digested by the body, fiber helps foods move more quickly through your colon. This reduces the amount of time that cancer-causing agents spend in the gastrointestinal tract.

There are many ways to increase the amount of fiber you eat. Choose bran cereals and whole wheat breads and crackers. When eating most fruits and vegetables, eat the whole thing, skin and all.
Limit alcohol

If you drink alcohol, you can reduce your risk of many types of cancer by stopping or by limiting the amount you drink. Alcohol has been linked to cancers such as breast, liver, rectum, mouth, esophagus and bladder cancers.

In addition, combining alcohol with other unhealthy habits can compound your cancer risk. For instance, using tobacco products while drinking can greatly increase your risk for cancers of the oral cavity, esophagus and larynx. Also, people who drink excessively may substitute alcohol for cancer-protective foods.

If you do drink, the ACS suggests limiting alcohol to no more than two drinks a day for men and one drink a day for women and everyone over the age of 65. If you find it hard to limit or stop your drinking, talk with your doctor about programs that can help.
Your environment

We can’t control all aspects of our environment, but in some areas our actions can make a difference. Because imported fruits and vegetables may contain high pesticide residues, try to buy domestically grown food that is in season. Thoroughly wash all fruit and vegetables with vinegar or water before eating them to remove residues.

Reduce your exposure to chemical carcinogens, in every way possible. Learn methods of protecting yourself from contact with as many chemicals as you can

Jokes of the moment

A man is working on the buses in the US collecting tickets.

He rings the bell for the driver to set off when there’s a woman half getting on the bus. The driver sets off, the woman falls from the bus and is killed. At the trial the man is sent down for murder and seeing as it’s Texas he’s sent to the electric chair. On the day of his execution he’s sat in the chair and the executioner grants him a final wish.

“Well” says the man, “is that your packed lunch over there?” “Yes” answers the executioner. “Can I have that green banana?”

The executioner gives the man his green banana and waits till he’s eaten it. When the man’s finished, the executioner flips the switch sending hundreds of thousands of volts through the man. When the smoke clears the man is still alive. The executioner can’t believe it.

“Can I go?” the man asks. “I suppose so” says the executioner, “that’s never happened before.”

The man leaves and eventually gets a job back on the buses selling tickets. Again he rings the bell for the driver to go when people are still getting on. A man falls under the wheels and is killed. The bloke is sent down for murder again and sent to the electric chair. The executioner is determined to do it right this time so rigs the chair up to the electric supply for the whole of Texas.

The bloke is again sat in the chair. “What is your final wish?” asks the executioner. “Can I have that green banana in your packed lunch ?” says the condemned man. The executioner sighs and reluctantly gives up his banana. The bloke eats the banana all up and the executioner flips the switch. Millions of volts course through the chair blacking out Texas. When the smoke clears the man is still sat there smiling in the
chair. The executioner can’t believe it and lets the man go.

Well, would you believe, the bloke gets his job back on the buses. Once again he rings the bell whilst passengers are still getting on, this
time killing three of them. He is sent to the electric chair again. The executioner rigs up all United States electricity supply to The chair, determined to get his man this time. The man sits down in the chair smiling.

“What’s your final wish ?” asks the executioner. “Well” says the man, “Can I have that green banana out of your packed lunch.?” The executioner hands over his banana and the man eats it all, skin included. The executioner pulls the handle and a brazillion volts go through the chair. When the smoke rises the man is still sat there alive without even a burn mark.

“I give up” says the executioner, “I don’t understand how you
can still be alive after all that?”. He stroked his chin. “It’s something to do with that green banana isn’t it” he asked.

Nahh” said the bloke,

“I’m just a really bad conductor”