Author Archives: Admin

Breathe Clean

By Hui Xie-Zukauskas

EarthDay_153704793_FlikNowadays, when we take a deep breath, we are likely to be breathing in polluted air. Compared to the air in Beijing, which is typically smoggy, the air in the United States may seem relatively clean. However, there can be many invisible pollutants in our air, including toxic substances, radiation, and infectious agents. Numerous pollutants may also appear in our water and soil.

Today, on Earth Day, let us reflect on how our environment plays a vital role in public health. This includes our risk of contracting cancer, because environmental factors such as exposure to air pollution have been found to be associated with this dread disease. This of course includes smoking, both active and passive, since smoking is one of the most common causes of cancer, accounting for about 30% of cancer deaths in the United States due to exposure to cancer-causing substances in tobacco products.

Other sources of environmental contaminants that you should be aware of include:
-          hazards from the gaseous, vapor, and particulate phases of the atmosphere
-          radiation
-          sun rays (UVA/UVB)
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-          chemicals, toxins, and carcinogens that may be hidden in your food, your cleaning and other household products, and in the air and water in your home and workplace

Pollutants are all around us, many of them man made. One danger of these pollutants is that they can cause DNA damage, which is known to be a critical initial event in the development of cancer. It is disturbing to learn from Asia studies that children in major cities of developing countries have an increased risk for cancer as a consequence of exposure to genotoxic substances in their environment. Evidently, factors outside the body change the components and systems inside the body over time.

Many of these cancers can be prevented by environmental control and lifestyle choices. Making wise choices for all of our family is crucial because we have a responsibility to safeguard not only our own health, but that of our children.

I hope we all strive to make every day an “Unpolluted Air Day”.  A healthy earth with a healthy environment promotes healthy living for each and every one of us.

Image Credit: By jurvetson

Why Is Smoking Stressful?

By Hui Xie-Zukauskas

Smokers may feel relaxed or even peaceful with cigarettes, but their bodies tell different stories.

A cigarette releases more than 7000 chemicals and millions of free radicals, among them about 70 are carcinogens (i.e. cancer-causing substances). These harmful agents speed up aging, cause cell mutation and DNA damage, consequently abnormal cells grow out of control. As a result, smoking initiates oxidative stress or chemo-toxin attack to your body,

Smoking or use of tobacco has been pointed to one of the leading causes of mouth cancer, and contributed to estimated 90% of oral cancers in men and 60% of oral cancers in women. Moreover, smoking increases the risk of cancers of lung, bladder, cervix, kidney, colon, breast, prostate, esophagus, and pancreas.

Smoking and tobacco products make the lumen of blood vessels narrow, reduce blood flow, elevate blood pressure, and cause fat buildups and hardening of blood vessels, leading to heart attack and stroke…

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The impact of passive smoking (secondhand smoking) on health is alarming. Passive smoking has been linked to an increased risk for cancer. Three epidemiological studies showed an increased risk of lung cancer for non-smoking wives having smoking husbands, according to Bos and Henderson on “Genotoxic risk of passive smoking” (1984).

Do you know how parental smoking may affect children? Research has shown that passive smoking in childhood might be associated with persistent or permanent endothelial dysfunction, i.e. impaired function of endothelial cells that are lining on the surface of blood vessels and in direct contact with blood. Endothelial dysfunction is an initial stage of atherosclerosis and other chronic cardiovascular disorders. Clearly, passive smoking can be an active threat for your cardiovascular system.

Smoking is a risk factor for a variety of cancers and cardiovascular diseases, but is a preventable cause. It is urgent to stop active smoking and limit passive smoking by all means. Learn more how to quit smoking

Image credit: by kodakgold

Top 5 Foods for Oral Cancer Prevention and Why

By Hui Xie-Zukauskas

Upon looking at the following numbers, you can see why oral cancer should not be taken lightly.

·         Cancers of the oral cavity, pharynx and larynx cause more than 350,000 deaths each year worldwide.
·         35-45% of all cancers can be prevented by lifestyle changes.
·         20-25% of oral and throat cancers have been linked to a poor nutritional diet.

Human studies reveal that a higher fruit and vegetable intake is associated with a lower risk of oral cancer. So, let’s focus on how a healthy diet can help your oral health and prevent oral cancer.

1.      A diet rich in fruits and vegetables
Why?
Green vegetables (bok choy, broccoli, sprouts, cabbage, watercress, etc.), citrus fruits and red grapes are rich sources of polyphenols such as resveratrol and quercetin, you can benefit from their cancer protective effects based on their anti-inflammatory, antiviral and antitumor properties. Antioxidants found in these foods can also fight cancer by neutralizing free radicals, preventing DNA damage of cells, and improving your immune system’s response.

2.      A diet high in plant-based foods (those beyond fruits/veggies)
Why?
Foods like whole wheat, whole grain breads and cereals, brown rice, legumes (beans, lentils), nuts and seeds are high in protein, high in fiber, but low in animal fats, which can lower the risk of oral cancer. Animal proteins from red meats and some dairy products can mess up hormonal functions, modify enzyme activities, and induce inflammation, consequently creating an acidic environment for cancer to grow.

In addition, plant-based foods are also low in calories, which can help you maintain a healthy weight. Research has shown that a plant-based diet not only reduces the risk of developing cancer, but also improves survival after the diagnosis.
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3.      Olive oil
Why?
Intake of olive oil (rich in monounsaturated fatty acid and antioxidants) can facilitate the absorption of fat soluble vitamins such as vitamin A, D and E, which is why your veggie salad provides more nutrients and benefits for your body when topped / mixed with or sautéed in olive oil. Studies reveal that olive oil intake has been associated with lowered risk of oral cancer.

4.      Water and/or tea (unsweetened) as the best beverage to drink.
Why?
Water, especially filtered water, is critical to your health, diluting any toxins and sugar intaken with your food. Avoid alcohol intake and limit sugar-rich soft drinks. Sugar is fuel for cancer, a supplier for bacteria, and a decay-causing provider for your teeth, leading to poor oral health.

5.      Nutritious but low-sugar snacks
Why?
Snacks such as raw vegetables, dried fruits, plain yogurt, low-fat cheese, nuts, or a firm fruit – an apple, offer nutritional, anti-cancer values by adding more antioxidants and fibers with less fats and calories.

Overall, a diet high in fruits, vegetables and plant-based foods has profound benefits for reducing the risk of oral cancer and for oral health. These foods can help prevent cancer, as well as help fight cancer after you have been diagnosed.  

Remember: Of equal importance are good oral hygiene (daily brushing and flossing your teeth) and early detection by routine dental exams.

Image Credits:  nkzs, Alexandru Mitrea, Daniel Gilbey, and lockstockb

Dos and Don’ts to Control Weight and Defend against Colon Cancer

By Hui Xie-Zukauskas

Obesity_DT_1341867955b7W3ZfLet’s face the facts first.

An estimated over 60% of Americans and about 2.3 billion people worldwide are overweight and/or obese.

Growing scientific evidence supports a strong link between obesity and colorectal cancer. Obese individuals (BMI > 30) have a 20-40% greater risk to develop colon cancer than those with normal weight (BMI < 25).

Most people don’t realize that obesity increases the risk of colon cancer, though knowing that obesity causes serious health problems such as heart disease and diabetes.

To defend colon cancer, it’s critical to maintain a healthy weight. The following Dos and Don’ts are your guide for strategic weight management:

Do eat plenty of vegetables, fruits and a balanced diet.
Antioxidants, particularly carotenoids, zeaxanthin, and resveratrol are your best defense against colon cancer and other cancers as well. These cancer-fighting nutrients and vitamins can be obtained from a diet high in vegetables, fruits, and whole wheat, and low in red or processed meats, sugar, and refined grains.

Do intake high-fiber food.

Do drink sufficient water daily.

Do drink tea, e.g. green tea.
Catechins from Green tea can promote weight management through its effects on metabolism and metabolic enzymes. While increasing your metabolism, tea catechins also support fat oxidation to facilitate natural fat-burning process in the body, thereby contributing to its cancer-fighting property. See more Tea and Cancer Prevention.

Do exercises at least 30 min a day, 5 days a week.
Exercising doesn’t mean that you have to work out hard at a gym or run for miles daily. There are many simple ways to get exercises into your day and keep you physically active. Check out these gym alternatives 10 Joyful Moves to Boost Your Physical Activity and Walk to Reduce Colon Cancer Risk.
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Don’t eat high-fat, high-sugar, or high-calorie diet.
Research has shown that a high-energy, high-processed meat, high-animal fat diet is associated with colon cancer development.

Don’t consume red meat and processed foods.

Don’t eat a big meal.

Don’t drink sugar-loaded beverages.  

Don’t drink alcohol.
Alcohol is high in calories, when combined with a high-fat diet, it may lead to weight gain. Overweight or obese individuals should watch out.

Don’t be physically inactive.
Physical inactivity has been linked to increased risk of several types of cancer. To keep energy balance, just remember this simple equation:  Calories in = Calories out

Don’t stress out! 
Stress can mess up your diet and daily active routines, making your weight management out of control.

The bottom line is:
Obesity is very preventable with a healthy, balanced diet and regular exercises. And colon cancer is preventable!

Image credit:  By Travelling-light

Walk to Reduce Colon Cancer Risk

By Hui Xie-Zukauskas

Walking_together_767369A Chinese man, slim, in so-so health, used to ride his bicycle to work as millions of Chinese people do. One day his bicycle was stolen. Although he could easily afford to buy a new bike, he chose to start walking to work, reasoning, “walking is good for your health.” He started walking to work every day, about 20-25 min each way. He also walked to the markets for grocery shopping, which added extra miles to his routine. A few decades later, he had succeeded in staying in remarkably good shape. In fact, he eventually outlived many of his friends and colleagues, including those who used to be much stronger and healthier than him. His walking routine lasted about 30 years in all before he passed away at the age of 81. He is my father.

This real-life story illustrates the long-term benefits from a physical activity as simple as walking. Today let’s talk about how walking is associated with reducing colon cancer risk.

One of the risk factors for colon cancer is physical inactivity. The American Cancer Society recommends exercising 30 minutes a day, at least 5 days a week, for cancer prevention. Going from a “couch potato” to instantaneously becoming a “gym rabbit” is unrealistic. A better strategy is to perform smaller, feasible, immediately executable actions. Walking is a great example.

The good news is that Walking at least 30 minutes a day can help lower colon cancer risk.

Human studies from the United States and around the world show that increased physical activity can reduce the risk of developing colon cancer by 30-40%. In one of the studies, women who walked regularly (20-30 minutes per day or 1 to 2 hours each week) had a 31% lower risk of developing colon cancer than those who didn’t walk at all. Women who exercised at moderate or vigorous intensity for more than 4 hours weekly showed a 44% lower risk of colon cancer than those who exercised for less than an hour weekly. The risk reduces greatly if walking is done routinely for at least 10 years. Research has also linked walking to reduced risks of heart disease, diabetes, and other cancers such as breast and prostate cancer.

To help prevent colon cancer, you need to engage in at least moderate physical activity such as walking half an hour a day. All you need are a pair of comfortable shoes and clothes in harmony with the weather, in addition to a positive, can-do attitude. In short, walking:
-          Doesn’t need any special equipment.
-          Doesn’t require any practice.
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-          Is for people of virtually all ages, and especially practical for middle-aged and older                folks.
-          Can be done anywhere and at any time.
-          Is simple, feasible, and one of the easiest exercises.
-          Is safe (but always be wary of traffic).
-          Is free.

If walking 30 minutes a day seems too much in the beginning, break it down to small steps. For example, two 15-minute or three 10-minute increments can be effective and beneficial. You can walk around the neighborhood, in the park, inside a mall or building, or on a treadmill.

In summary, for cancer prevention, walk regularly, walk intentionally, and walk lively! YOU CAN DO IT!

What are your thoughts or tips on walking for health? Please share.

Image credit: By cornetta

How to Replace SAD with PAD for Cancer Prevention

By Hui Xie-Zukauskas

Do you know an estimated 30%-50% of colorectal cancer cases worldwide may be attributed to diet and nutrition? Do you want to learn how to make your diet more effectively fight colon cancer?

green and red healthy foodIn this post, I’m going to share with you the top ten ways for eating anti-cancer foods that ensure you’ll reduce colon cancer risk.

Today, many Americans stuff themselves with the Standard American Diet (SAD), preferring food rich in red meat, processed or refined food products, high-fat, high-calorie, high-salt, low-fiber foods, less fruits and vegetables. SAD is tightly linked to many chronic illnesses such as coronary heart disease, diabetes, stroke and various cancers including colon cancer.

Here is a solution to this fatal problem: Replace SAD with Potentially/Promising Anti-cancer Diet (PAD). In contrast to SAD, PAD features little or limited red meat and processed or refined products, low-fat, low-calorie, low-salt, high-fiber foods, abundant fruits and vegetables.

Top 10 ways to replace SAD with PAD for preventing cancer

1. Replace red meat with white meat, fish, and beans. 
Red meat contains much more fat than poultry and fish do. Accumulating evidence indicates that a diet high in animal fat is a risk factor for colon cancer and other cancers. As an alternative to meat products, a variety of beans provide not only nutritious dietary proteins but also heart-healthy antioxidants.

Junk food_in Sq.2. Replace processed food products with fresh or frozen fruits/vegetables and plant-based foods.
Processed products are pro-cancer foods, basically packed with bad fats, carcinogenic additives or chemicals, excess salt and sugar… These hidden hazards come in fast food, or in boxed, bagged, canned, and frozen/refrigerated forms. The only merit they have is convenience. Avoid or limit processed foods.

3. Replace high-fat food with smart-fat food. 
Your body needs fat to maintain some tissue functions, provide your energy and deliver fat-soluble vitamins. However, you do need to be fat-smart. Smart fats come from sources such as olive oil, various nuts, avocado, and omega-3 fatty acids (e.g. salmon).

4. Replace high-calorie with low-calorie intake. 
Caloric excess may promote systemic inflammation, which is a risk factor for cancer. Foods with low-calories include some beans, green leafy veggies, broccoli, Brussel sprouts, tofu, whole wheat bread, pasta or spaghetti, and fat-free yogurt.
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5. Replace low-fiber food with high-fiber food. 
A waste-loaded or toxic colon may overstrain your immune system. Dietary fiber is a strong helper to clean up your bowels and fight off colon cancer. So, consume various foods high in fibers, on a daily basis, including berries (raspberries, blueberries and strawberries), apples, pears, prunes, nuts, veggies like celery and sweet potatoes, black beans, whole wheat, whole bran, and oatmeal. A bonus benefit is that most high-fiber foods are also low-calorie and low-fat.

6. Replace salt with herbs and spices, lemon juice, or other natural ingredients. 
Balanced natural foods have their flavors. Limiting salt without sacrificing flavor is not as hard as you imagine. For example, my taste is very light, so is my loved ones’; salt is not our friend on the table. With a mix of herbs, green onions, ginger and garlic, sometimes raisins (natural sweet), our food doesn’t taste boring.

7. Replace fast food with abundant fruits and vegetables, and healthy snacks. 
Research shows that eating at fast-food restaurants is associated with higher fat and lower vegetable intakes. To ward off colon cancer, try frozen veggies, and just as fresh ones, as a perfect solution for “fast and convenient food”!

8. Replace refined flour and white rice with whole wheat food and brown rice.

9. Replace sugar-rich soda, coke and soft drinks with tea or fresh fruit/veggie juice.

10. Replace flavored juice with just water. 
Research findings revealed a possible association between sufficient water intake and reduced colon cancer risk. Sure enough, water is vital for health and life, period. Read why.

Well, I can list more, but you get the idea. Overall, practicing these simple, small steps can make a huge difference and lead to great rewards.

Take-home-message:
Colon cancer is primarily a diet-linked disease. Health-damaging food is profitable for food industry, but not productive and beneficial for your life. To prevent colon cancer, change your eating habits now; it’s in your power.

Image credits: ilco, deebee999, raatcc36, faisal424, rippe, l35l33, and a_kartha

Chocolate Buzz and Relevance to Cancer Prevention

By Hui Xie-Zukauskas

chocolate_heart_sxcWhat is the reality of chocolate? How to maximize your benefit for cancer prevention and your experience of pleasurable eating as well? This blog post helps.

Many people fall in love with chocolate, I’m one of them. It’s a tasty food or a delicious treat all year long, regardless of the buzz in February. Now, let’s take a look at what’s in it and how it serves us.

The Anatomy of Chocolate

There are two categories of chocolate: milk and dark.

A basic component of dark chocolate is cocoa bean, the seed of cacao tree (called Theobroma cacao). Cocoa bean is a rich, natural source of some specific antioxidants such as polyphenols or procyanidins, flavanoids, resveratrol, and catechins; just like those nutrients found in fruits, vegetables and tea. Interestingly, cocoa bean contains little caffeine.

After all, chocolate is a calorie-rich food with sugar and fat as well as other additives, which may explain limitations of milk chocolate. Milk chocolate might contain enough phenylethyamine and/or theobromine to stimulate mood or sexual sensation, but with less cocoa, more milk, and probably more sugar, it provides little health benefits.

Essentially, cocoa-derived polyphenols and/or flavonoids are effective antioxidants, promoting good health and preventing many diseases.

So, the higher the percentage of cocoa, the more antioxidants; or simply speaking, the darker the chocolate, the more beneficial for you.

The Hub of Cancer

Cancer is a complex process of multiple chronic diseases. Apparently, some lifestyle-related factors (e.g. tobacco use or smoking, excess alcohol intake, and poor nutrition) play an enhancing role. However, virtually all human cancers involve the initial effects of cancer-causing agents (i.e. carcinogens) that are toxic to the genetic materials such as DNA.
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All free radicals, the harmful molecules generated from our normal metabolism or taken from external sources, can modify DNA, and one of the consequences is oxidative damage to DNA. Research points it out clearly that free radicals are involved in both the initiation and progression of cancer, which explains why antioxidants, particularly those naturally occurring, are cancer protective.

The Delightful Benefits of Dark Chocolate

As mentioned above, health benefits of dark chocolate including cancer prevention depend largely on the type and the amount of chocolate you consume. Scientific findings suggest the following strong characters of cocoa-derived antioxidants:

  1. Anti-inflammatory property: it may lower your risks of cancer and chronic diseases.
  2. Anti-growth and anti-proliferation effects on abnormal cells: they may slow down the developmental process of cancerous cells in your body.
  3. Antioxidants defense and chemopreventive effects: they may protect you from adverse effects of free radicals.

Keep it in mind that research evidence for any beneficial effects of cocoa has been gathered predominantly from laboratory experiments or animal models.

A Word of Wisdom

When all’s said and done, in moderation, regular intake of dark chocolate is health beneficial, so is frequent consumption of foods packed with effective antioxidants.

 

Image Credit: by Ambrozjo

New Angle on Cervical Cancer Risks

By Hui Xie-Zukauskas

NEW Right Angle Tree_sFirst, you’ve gotten a key to cervical cancer awareness. Cervical cancer is preventable, and the best preventative strategy is to combine regular cervical screening with HPV vaccination. What else is new about cervical cancer?

HPV is not the only cause.

Although HPV is the major culprit of cervical cancer, a large number of women infected with HPV have never developed cervical cancer. So what additional factors contribute to the progression of a pre-cancerous lesion to invasive cancer?

  • Genetic factor
  • Smoking
  • Oral contraceptive use
  • Hormone replacement (may modulate the immune response to HPV)
  • Immune suppression

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Obviously, cervical cancer development is a multi-factorial process and involves genetic, environmental, hormonal and immunological factors in addition to HPV. Of note, smoking appears to be the most significant environmental risk factor.

The immune system is a protector, but not danger-proof.

A wealth of research information reveals that a weakened immune system plays a role in cervical cancer, because -

  • Women with human immunodeficiency virus (HIV) infection are subjected to a higher incidence of cervical cancer.
  • HPV-infected individuals with smoking history are susceptible to cervical cancer.
  • Persistence of HPV infection, in the presence of altered or suppressed immune system, can increase the incidence of cervical cancer.

You might wonder how cancer immunity works. It lies on two folds: one is so-called cancer immune surveillance, and the other, cancer immune escape. Simply speaking, cancer immune surveillance, the immune response, functions like a security camera that can identify a dangerous signal (e.g. bacteria, pathogen, or cancerous cells), in conjunction with groups of helpers (i.e. T cells) and warriors (i.e. Natural Killer cells) that can fight off or destroy cancer cells.

On the other hand, cancer immune escape implies that cancer behaves like a sneaky criminal using various means to get around your immune system, i.e. to escape cancer immune surveillance. As a result, the immune system is unable to eliminate cancerous cells, and cancer growth becomes non-stop. So, can you see what a critical role the immune system plays in fighting the cancer war?

Final words on HOPE and ACTION:

While we anticipate potential future therapy to stop cancer immune escape, we can do our best to strengthen cancer immune surveillance so that it doesn’t allow cancer to get out of control.

How to boost the immune system? See 25 Unbeatable Ways to Strengthen Your Immune System

 

Image Credit: By fPat

Are You Missing Out on Valuable Information on Cervical Cancer Prevention?

By Hui Xie-Zukauskas

While cervical cancer is one of the most common cancers in women, it is, thankfully, preventable. But do you know how to prevent cervical cancer? As the saying goes, “what you don’t know can hurt you.” Here are five important approaches to cervical cancer prevention:

1.      Enhance awareness of cervical cancer.

Misconceptions and poor awareness about cervical cancer are common. Poor awareness may result in delayed detection and treatment due to lack of knowledge and motivation, which can promote poor survivorship. During cervical cancer awareness month, find a way to raise your awareness; e.g., read more information or watch videos on cervical cancer (at the CDC website), send this e-Card to loved ones or friends, and/or participate in a public service to spread the word.

2.      Vaccinate girls and boys.

More than 95 % of cervical cancer cases are closely associated with human papillomavirus (HPV) infection. Some types of HPV are also known to cause cancers of the anus, penis, vulva, vagina, and head & neck. Vaccination is an effective way to prevent specific virus-associated cancers, and using the HPV vaccine to prevent cervical cancer is an example. Accumulated research suggests that both girls and boys should get vaccinated for HPV. Vaccination can be beneficial to both women and men by reducing the global HPV-related health burden.

3.      Go “green” in your diet – drink green tea and eat green leafy vegetables.

Higher dietary intake of dark green vegetables has been found to be associated with a nearly 50% decreased risk of cervical intraepithelial neoplasia (CIN, i.e. abnormal cell growth). Oxidative stress due to overproduction of free radicals and deficiency in antioxidants may promote HPV-infected cells to transform into a cancer-causing process in the cervical tissues. Therefore, poor unbalanced nutrition is a potential risk factor for cervical cancer development. On the other hand, antioxidants and micronutrients such as carotenoids, vitamin A, vitamin C, and folate from colorful vegetables/fruits may reduce risk for cervical cancer. Green tea compounds such as polyphenols seem to act as chemoprotective agents in the suppression of HPV-infected cervical cells. Overall, dietary micronutrients have a protective effect against cervical cancer and other cancers.

4.      Stay smoking-free.

Smoking and HPV infection is a dangerous combination that can adversely affect cervical health. Here is why:

  • Cervical cancer specimens often contain tobacco byproducts that damage the DNA of cervical cells.
  • Smoking weakens the functions of our immune system.
  • Smoking + HPV infection = Accelerated cervical cancer growth.
  • Smoking increases the cervical cancer risk by 2-5 times.
  • Smoking also reduces survival among women diagnosed with cervical cancer, compared with non-smokers.

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If you smoke, stop. If you don’t smoke, avoid second-hand smoke, period.

5.      Get screening and early treatment.

Take a Pap smear test to detect any precancerous cells; follow up on any abnormal result, then start a treatment regimen with your doctor(s). Get screened for HPV, the main cause of cervical cancer. Following updated guidelines from the American Cancer Society, women from 30 to 65 years old should preferably be screened with HPV testing and cytology (not HPV testing) every 5 years, or screened with cytology alone every 3 years; the latter is recommended for young women (age 21 to 29 years old).

Detection of cervical cancer at an early stage is linked to an excellent survival rate. Additionally, thanks to considerably improved cancer therapy, cervical cancer mortality has been reduced. For women diagnosed with cervical cancer, the 5-year survival rate is close to 75% (NIH/NCI report). Getting regular screening and early treatment has been a successful approach for both cervical cancer and breast cancer.

So now it’s time to take action! Please carefully consider the guidelines above and make any necessary changes in lifestyle that will help you prevent cervical cancer.

And do you know anyone who might miss the important information outlined here for cervical cancer prevention? If so, we would appreciate you forwarding this blog to anyone you think might benefit from the information it contains.

Top 7 New Year’s Resolutions for Cancer Prevention Fans

By Hui Xie-Zukauskas

Resolution-new-year-250x187Have you made your New Year’s resolutions? What will you resolve to further cancer protection for you and your family? A new year is always exciting, because it gives us all the opportunity to make changes to better our lives. The following New Year’s resolutions focus specifically on cancer prevention and involve taking concrete measures in attainable ways. By breaking down your goal into small yet effective steps, this list will help you make big changes over time. Here goes:

1. See your doctor.

Early detection by cancer screening tests has saved many lives. Nowadays there are advanced non-invasive and minimally invasive diagnostic technologies to detect cancerous cells in the body. Mammogram, colonoscopy, PTA, dermatology skin check and other cancer screening exams are all important diagnostic procedures. If the results show pre-cancerous cells, your doctors can develop a treatment plan for you from early on. According to the experts, regular checkups with your doctor are a must.

2. Assess your cancer risks.

Take the WebMD personalized health assessment. In just a few minutes, you can take a major step toward cancer prevention as well as a healthier lifestyle. Based on your personal health, lifestyle, and family history, this cancer risk assessment will identify your risk factor(s), and guide you with specific actions to lower your chances for developing cancer. This tool is accessible from our site for your convenience.

3. Downsize fat, salt, and sugar in your foods and drinks.

Dairy fat, salt, and sugar are culprits for cancer. They sneak into our meals in hidden amounts under numerous fancy names, and many folks don’t even realize it. For instance, it’s counter-effective to pour a fat- and salt-rich dressing over “the rainbow” (veggies and fruits on your plate). Over the years, we have provided some effective tips to enhance the value of your rainbow.

Research indicates significant correlations between dairy fat and/or saturated animal fat intake and risks for breast, prostate, colon-rectal, and lung cancer. Too much salt is terrible not only because it is a risk factor for cancer, it also has an adverse effect on blood pressure, which can promote heart disease and stroke. Furthermore, sugar is the fuel for cancer cell growth. An advanced version of “Downsize fat, salt, and sugar in foods and drinks” would simply be this: “Ban junk food from your diet.”

4. Upsize your physical activity.

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5. Take control of weight, and maintain a healthy weight!

Whether your aim is to lose weight, get fit, or both, a healthy weight is critical for your optimal health. Research suggests that overweight and obesity are implicated in approximately 20% of all cancer cases. Convincing evidence shows an association between being overweight and/or obesity and mortality from many types of cancer including non-Hodgkin lymphoma, myeloma, esophageal, pancreatic, liver, colorectal, gallbladder, prostate, breast, endometrial and kidney cancers.

6. Stay Smoking-free

Smoking cigarettes has been linked to an increased risk of developing many types of cancer. For smokers, it is essential to quit smoking to lower cancer risks. For non-smokers, stay away from others smoking as even passive smoke is a proven risk factor for developing cancer.

7. Turn to Green

Add more green vegetables to your plate, use more chemical-free products in your household, and take more actions to reduce indoor and outdoor pollutants in your community. These solutions can enhance your immune functions and reduce cancer risks.

Overall, there are many ways to stay healthy on a daily basis and ultimately reap the benefits of cancer protection. To resolve is to embrace change, which is thrilling and fulfilling yet requires commitment. To make your New Year’s resolutions stick, check out 10 simple things you can do to get back on track. By making your resolutions into reality, you may very well turn this year into your best year ever!

 

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