Reduce Cancer Risk

REDUCE CANCER RISK

Blow off second-hand smoke.

If you've kicked the habit - or never smoked at all. Smoking tobacco is the No 1 risk factor for lung cancer, and a significant contributor to cancers of the mouth, bladder, larynx, oesophagus, kidneys and pancreas. The danger is especially acute for women, who are twice as likely as men to develop lung cancer from smoking.

But a recent report from the US Surgeon General reveals that if you're a non-smoker who is regularly exposed to second-hand smoke at home or work, your risk of developing lung cancer rises up to 30 per cent. What's more, there's no safe level of exposure. You breathe in dangerous chemicals each time you walk past smokers standing at the entrance to a building or sit in a restaurant that has a smoking section.

Smoke - and its 60 known carcinogens - doesn't stay contained and may linger long after the smoker has left.

Reduce your exposure to passive puffing by making your car, office and home smoke-free zones. When you're out, steer clear of spaces where smoking is permitted or at least avoid concentrated fumes by situating yourself as far as you can from smokers.

Dust off those cross-trainers

Every time you hop on a bike or take a Pilates class, not only are you helping your heart, you're accruing fitness benefits that can reduce your overall risk by as much as 30 per cent. The main reason is the effect of exercise on weight control. Excess pounds are responsible for 15 to 20 per cent of US cancer deaths, according to the American Cancer Society.

For Woman, fat cells can alter hormones and metabolic processes that can increase your risk for malignancies. They increase the amount of glucose and insulin in the bloodstream, both of which are associated with colon, endometrial, pancreatic and kidney cancers. These cells also generate the development of a form of oestrogen that's been linked to breast and endometrial cancers.

Studies show that just three or four hours of moderate exercise a week can cut your risk of breast cancer by at least 30 per cent. You don't have to be an athlete; you just have to be in the habit of moving, even for 10 or 15 minutes at a time.

Step up the SPF you use

Most of us know to shun excessive exposure to the sun and to apply sunscreen daily, even when it's overcast. So why is skin cancer - which is the most common of all types of cancer - occurring at a rate triple that of 30 years ago and under 40? We may not be using enough sunscreen.

Most people just put on a thin layer, which provides only a fraction of the sunscreen's SPF. It should take one ounce (about 30ml), or about the size of a shot glass, to properly cover the body's exposed areas.

To ensure that you're getting the right level of protection, use sunscreen with an SPF30 or higher. Make sure that the product you use is "broad-spectrum," which safeguards against both kinds of ultraviolet rays (UVA and UVB). Apply it 30 minutes before going out in the sun, and then again one half hour after exposure. It's like painting your walls; you need two coats in case you missed a spot.

Produce is good

Looking for the ultimate anti-cancer diet? Start by eating at least five servings of fruits and vegetables every day and you'll lower your overall risk by 20 per cent. The power of produce resides partly in the fact that these low-calorie. Low-fat foods help you maintain a healthy weight. But the high-nutrient content - everything from folic acid to fibre -is important as well.

So which produce is ripe for the picking? We're always looking for the magic bullet, but preventing cancer never comes down to a single food or nutrient.

Your best bet is to eat a wide variety of fruits and vegetables. A serving, for the record, is a half cup of cooked veggies, one cup of raw leafy greens or a piece of fruit.

Smart on Sex

One more reason to use condoms for woman: A study from the University of Washington in Seattle last June showed that they're 70 per cent effective in blocking transmission of the human papillomavirus (HPV), a major factor in the development of cervical cancer.

The disease affects about 14,000 women in the United States each year. That very same month, the FDA approved a vaccine called Gardasil, which provides 100 per cent protection against the strains of the virus that account for about 70 per cent of all cervical cancers.

Gardasil is now approved for girls and women of ages nine to 26. So if you're 27 or older, the most important thing you can do is to use condoms and get regular Pap screenings. Regular Pap smears actually help prevent cervical cancer because they detect pre-cancerous changes in the cells, when they can be treated easily.

Less Happy Hour

No one's suggesting you forgo that glass of Pinot Noir after a super-stressful day. But if downing a few drinks has become a daily habit, you may want to find another way to unwind. Alcohol has been shown to significantly increase your odds of developing several types of cancer.

Having just two drinks a day doubles your risk of having cancer: The more you consume, the more your risk goes up. Limit your alcohol intake to one five-ounce (about 150ml) glass of wine, 12-ounce (about 350ml) beer, or 11/2-ounce (about 50ml) shot of hard liquor per day.

FOODS THAT FIGHT CANCER

These nutritional powerhouses will not only help ward off cancer but will keep your weight down and your heart healthy.

1) KIWI Jam-packed with the antioxidant vitamin C (about 137mq in two medium-sized kiwis, considered a standard serving), this fuzzy fruit can protect your DNA from cancer-causing mutations. Other top sources: papaya, capsicum, grapefruit.

2) WHOLE-GRAIN BREAD Two slices have nearly 4g of fibre. Whole-wheat is also rich in cancer-kicking antioxidants. Other top sources: lentils, pears, almonds.

3) BROCCOLI Arm yourself against lung, breast and bladder cancer by adding a cup of this cruciferous veggie to your salad. It contains sulforaphane, a potent cancer-fighting compound. Other top sources: cauliflower, watercress, brussels sprouts.

4) AVOCADO Studies show that folate, abundant in this fruit, has a protective effect against colon, breast and cervical cancers. A half cup has about 45mcg - about 10 per cent of the RDA. Other top sources: spinach, asparagus, fortified cereal.

5) BUTTERNUT SQUASH This winter staple is full of beta carotene, which is linked to a reduced risk of cancers of the cervix, ovaries, lungs, oesophagus, larynx and mouth, A half cup has nearly three times the RDA. Other top sources: carrots, pumpkin, apricots.

6) CHICKPEAS these and other legumes are among the leading sources of phyto-oestrogens, plant-derived compounds that may short-circuit oestrogen's role in promoting breast, endometrial and lung cancers. Other top sources; tofu, carrots, spinach, edamame.