Category Archives: Cancer Risk Factors

Why Is Smoking Stressful?

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

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

By Hui Xie-Zukauskas

Let’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

A 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 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?

In 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.

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

New Angle on Cervical Cancer Risks

By Hui Xie-Zukauskas

First, 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.

Maximize Summer Fun and Minimize Cancer Risks

Summer danger_3202500746_71aef09d3b_m Summer is a wonderful season for just about everybody. We love to have fun! Whether you are on the beach to soak up some sun, taking a vacation trip with your family, enjoying playing with the kids outdoors, or barbecuing in your back yard, hidden hazards could take your joy away.

Raise your awareness of potential summer dangers

First, the acronym SAFETY can help you become aware of the following potential dangers:

Sunburn and sun over-exposure with its related risks
Allergies and infections (caused by insects, poison ivy, chiggers, etc.)
Food poisoning
Extreme heat, heat stroke, sitting in a hot car
Travel and roadway hazards
Youth-related risks (Children out of school are prone to outdoor accidents.)

6 Unforgettable tips that add to your summer fun!

Now, let’s revise the acronym SAFETY for 6 tips to prevent the above hazards.
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Sunscreen SPF >15 to prevent sunburns, sun-retreat strategies to limit sun exposure
Avoid insect bites by using necessary bug sprays, without over-using insect repellents
Food safety procedures, from storing, cooking and clean water to hand-washing
Enough water to prevent dehydration, and little or no alcohol
Take responsibility for car maintenance, trip preparations, and road hazards.
Youngster’s supervision, babysitter instructions, and emergency readiness.

Being aware of these six kinds of hazards and being able to respond appropriately can help make summer a safe and enjoyable season.

How do you prevent summer hazards and keep safe? We love to hear it! If you like this post, please share it.

Photo credit: by Metal Cowboy

Sharing is caring! More tips on Cancer Prevention Daily

Is All Red Meat Bad?

There’s lots of “Red meat is bad” talk these days. What are your thoughts? Is there any good red meat?

Some red meats such as pork and beef are high in saturated fat, which raises blood cholesterol, consequently increasing the risk of heart disease. Red and processed meats are also linked to several types of cancer, esp. colon cancer.

Bad enough…but don’t ban it too soon! For those meat lovers out there, I believe that there is an alternative healthy red meat, i.e. somewhat of a novelty — bison.

Here’s what makes bison a good choice:

Bison are indigenous to North America and raised on grass, so contain
- No antibiotics
- No growth hormones
- No excessive human manipulation, as far as I know.
- The meat is lean.
Sounds like a “natural protein” or “organic meat”, doesn’t it?

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- High in protein, low in fat, calories, and cholesterol.
- Rich in iron
- Great sources of antioxidants (such as selenium, conjugated linoleic acid or CLA), that help prevent cancer.

How about the taste? The consensus is: it tastes sweet and tender. However, as usual I would experiment with it, have fun and try different recipes.

For all reasons, eat bison with a real pride — It is America’s Original Health Meat!

If you want to find out more about bison or want to try a recipe, just check here.

By the way, nobody pays me to express my opinion.

Photo credit: by Pixabay