World Cancer Day – A reminder to take steps towards prevention

Each of us has been affected by cancer – either knowing someone diagnosed with it or have been diagnosed with cancer ourselves.  This year for 2019, the internationally celebrated World Cancer Day’s theme is “I am and I will,” highlighting the need for action to increase early stage cancer detection, screening, and diagnosis to significantly improve cancer patients’ chances of survival. In 2018, the estimated number of deaths due to cancer was 9.5 million, equivalent to 26,000 people each day, dying from the disease. For 2019, this day reminds us and brings hope to reduce the mortality rate of cancer by all of us taking certain steps keeping us healthy.

In coming years, it is predicted that cancer deaths could increase due to several factors:

·      An increase in environmental stresses

·      Worsening of air quality

·      Poor eating habits

·      Increasing age of the world population

·      Obesity epidemic that may increase risk of breast, colorectal, ovarian, and endometrial cancers

Medical researchers and other healthcare professionals are optimistic however, that an increase in cancer-related incidences and deaths do not need to increase. Part of that reason is grounded on prevention.  Prevention begins with early detection and cancer screenings. However, barriers to achieving higher rates of early cancer detection need addressing to reduce the personal and financial burden of cancer worldwide.

Early detection through screening, catching cancer at the earliest stage possible, may improve the chance of survival beyond five years depending on the type and location of cancer. When cancer is detected at a more advanced stage or when the tumor has spread, the likelihood of survival will be reduced.

World Cancer Day also recommends and encourages all governments to adopt the following measures to reduce their citizen’s cancer rates:

·      Implement measures to reduce stigma and improve public awareness of the signs and symptoms of cancer

·      Implement cost-effective population-based screenings and early detection programs

·      Strengthen national health systems’ referral mechanism for suspected cancers to facilities providing diagnostic and treatment services

·      Increase investment in diagnostic capacities

Steps each of us can do reducing risk of cancer

While we do not have control of everything in our lives, there are certain precautionary steps we can do to help lessen the likelihood of a cancer diagnosis.  Here are 8 steps to consider:

1.     Maintain a healthy body weight

Carrying excess weight is likely to raise your risk for developing cancer.  Obesity causes a rise in inflammation in the body and can have a negative effect on the immune system.

How to do this:

·      Avoid weight gains and increases in waist circumference throughout adulthood

·      If you’re currently overweight or obese, losing even a small amount of weight, about 5-10% of current body weight, has health benefits and is a good place to start.

·      Keep calorie levels reasonable for your age and activity level and  keep portion size under control

2.     Make physical activity a part of everyday life

Too little to no exercise is associated with a 30 to 40% increase in cancers of the breast, colon, kidney, pancreas, and uterus.  Keeping physically active enhances an appropriate weight, strengthens the immune system and feelings of well-being. 

How to do this:

·      Be moderately physically active for at least 150 minutes each week or be vigorously active for at least 75 minutes each week or combine the two throughout the week.

·      Limit sedentary habits such as sitting, lying down, watching TV, being on the computer or playing video games. 

3.     Reduce foods and beverages promoting weight gain

The more foods we eat with added sugar and fats, the more likely we’ll gain weight plus we take in less nutrients that may protect us from cancer cells developing.

How to do this:

·      Limit intake of energy-dense foods such as cookies, cakes, pies, ice cream.

·      Avoid drinks with added sugar

·      Eat “fast food” infrequently

 4.     Eat mostly plant foods

Plant-based foods are linked with a lower risk of cancer.  Half of your plate at each  meal should include a variety of nutrient-rich fruits and vegetables.

How to do this:

·      Have a fruit and/or vegetable with every meal

·      Eat more cruciferous vegetables – examples are broccoli, cauliflower, cabbage, turnips, rutabagas, Brussel sprouts

·      Eat more healthy unprocessed grains and/or legumes with every meal

·      Avoid refined starchy foods such as white flour, sugar or white rice

 5.     Limit alcohol

Alcoholic beverages may increase your risk of cancers of the mouth, throat (pharynx), voice box (larynx), esophagus, liver, breast, colon, and rectum.  If combined with smoking, it is considered even more harmful.

How to do this:

·      If you choose to drink an alcoholic beverage, limit consumption to no more than two drinks a day for men and one drink a day for women

6.     Limit intake of red meat and avoid processed meat

Red meat and processed meats have been indicated as possibly increasing the risk of certain cancers such as colon and rectal cancers. 

How to do this:

·      Eat red meat (beef, pork, lamb)  no more than 1-2 times a week and limit portion sizes to 3-4 ounces

·      Eat very little processed meat (sausage, hot dogs, bacon, luncheon  meat, pastrami)

7.     Aim to meet nutritional needs through food choices

When we make healthy food choices as much as possible, we are more likely to be obtaining the nutrients we need for good health.  Our bodies prefer food over supplements and absorb the nutrients within food better.

How to do this:

·      Get nutrients from eating whole foods, not vitamin/mineral supplements

·      Dietary supplements are not recommended for cancer prevention

·      Improve your diet with better food choices if you believe you need a dietary supplement

8.     Women should breastfeed their babies

Women who breastfeed  reduce their risk of pre- and post-menopausal breast cancer.  Breastfeeding causes hormonal changes delaying menstrual periods.  This lessens a woman’s lifetime exposure to hormones like estrogen, which can promote breast cancer cell growth.  Because breastfeeding prevents ovulation, it can also lower a woman’s risk of ovarian cancer again due to less exposure to estrogen and abnormal cells that could become cancerous. 

How to do this:

·      Women should breastfeed exclusively for at least six months

·      For every 12 months a woman breastfeeds, her risk of breast cancer is reduced by 4.3%.  This 12-month period could be with one child or as the total for several children.

·      Children who were breastfed also are at a lower risk of cancer during their lives.  Breastfed babies have less risk of being overweight to obese later in life.  Carrying excess weight can put a person at a disadvantage for many cancers such as pancreatic, breast, endometrial, esophageal, rectal, and kidney cancers. 

We may not 100 % be able to keep away cancer from our lives, but the more we put into practice the advice in this article, the greater chance we have of reducing our risks and beating the odds of staying cancer free throughout our lifetime.