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Cancer Prevention Tips

Eating for a Healthy Lifestyle
The way people eat has a lot to do with how healthy they are – and how healthy they stay.
Research shows that eating a healthy diet, low in fat, moderate in calories and high in fiber, with plenty of fruits and vegetables, may help you stay healthy and lower your chances of getting some kinds of cancer.

Nutritionists suggest that daily supplements of antioxidants, which include vitamins C and E, may help prevent cancer. These antioxidants work better if they came from a food source rather than from a pill. Foods rich in these antioxidants include yellow and orange fruits and orange and dark green vegetables. Broccoli, brussel sprouts, cabbage and cauliflower are especially good sources.

"Weighs” to stay Healthy

  • Eat five or more servings of fruits and vegetables each day.
  • Include lean meat and low-fat dairy products in your diet.
  • Go easy on fats. Reduce fat intake to 30 percent of calories or less.
  • Cut down on butter, margarine, fried foods and rich desserts.
  • Increase the fiber in your diet to 20-30 grams/day with an upper limit of 35 grams.
  • Choose whole grain varieties of flour, bread, muffins, bagels, rolls and cereals.
  • Minimize consumption of salt-cured, salt-pickled and smoked foods.
  • Consume alcoholic beverages in moderation, if at all.
  • Maintain a healthy weight. Staying within a healthy weight range (check with your physician) can lower your risk for many cancers.

Four great reasons to eat less fat

    1. It can assist in weight loss or weight maintenance because you'll be eating fewer calories.
    2. It can help reduce your risk of heart disease by reducing saturated fat, which will help lower blood cholesterol levels.
    3. It may reduce your risk of cancer.
    4. Eating fewer high-fat foods means more room for fruits, vegetables, grains and beans.

Figure it out

Surveys show that Americans are eating less fat than we did only a few years ago, but we still are getting about 34 percent of our calories from fat – only 30 percent should come from fat. The number of calories you need each day varies depending on your body size and activity level. To figure out how to determine your fat intake:

    1. Take the number of calories you eat each day and multiply it by 30 percent (.30).

      For example:
      2,000 calories X .30 = 600 calories from fat
    2. Divide your answer by 9 because there are 9 calories in each gram of fat. This will give you the number of grams of fat per day that should be your goal. 600 / 9 = 65 grams
    3. You can use the information food labels to keep track of the fat you eat each day. By planning your meals in advance and balancing higher fat choices with lower fat ones, you can keep your day's total at the recommended 30 percent of calories or less from fat. Use the nutrition facts section of the food label to compare the fat content of products before you buy foods. Compare serving sizes when comparing total fat content.

Doctors believe that how you live and what you do can be very important in protecting yourself against cancer. Eating right helps you live longer, feel better and continue doing the things you enjoy.

  • Watch out for the Sun
    Skin cancer is the most common type of cancer in the United States. It is estimated that one out of seven people in the United States will develop some form of this cancer during their lifetime.

Protect Your Skin

Skin cancer is the most common type of cancer in the United States. It is estimated that one out of seven people in the United States will develop some form of this cancer during their lifetime.

One serious sunburn can increase the risk of developing skin cancer by as much as 50 percent.

According to current estimates, 40 to 50 percent of Americans who live to age 65 will have skin cancer at least once. Although anyone can get skin cancer, the risk is greatest for people who have a family history of skin cancer or who have fair skin that freckles easily when exposed to the sun, X-rays or ultraviolet (UV) light for prolonged periods – often those with red or blond hair and blue or light-colored eyes. No matter what you are doing, or what time of year it is, if you are outside, you need to be protected.

Skin cancer is very slow to develop – the sunburn you receive this week may take 20 years or more to become skin cancer. Therefore, protecting skin from the sun during childhood and adolescence is very important in reducing the risk of skin cancer in adulthood. In fact, most people receive 80 percent of their lifetime exposure to the sun by 18 years of age.

About 80 percent of skin cancers could be prevented by protecting skin from the sun's rays.

Why Do You Need Healthy Skin?

Your skin protects your body against heat, light, infection and injury. It also stores water, fat and vitamin D.

Sun Tools

  • Sunscreen
    Use sunscreen every day on skin that is not protected by clothing or a hat. Choose a sunscreen with a Sun Protection Factor (SPF) of 15 or higher. Reapply sunscreen every two hours, even on cloudy days. Reapply after swimming or perspiring.
  • Protective Clothing
    When out in the sun, you should always wear shirts and slacks made of tightly woven fabrics that you can't see through when held up to the light. Also for added protection you should wear a hat that shades your face, neck and ears.
  • Sunglasses
    Sunglasses protect eyes and the tender skin around them from harmful UV rays.

Check Yourself Out

Skin cancer can occur anywhere on your body, but it is most common in places that have been exposed to more sunlight, such as your face, neck, hands and arms. The most common warning sign of skin cancer is a change on the skin, such as a growth or a sore that will not heal. However, skin cancers do not all look the same. The cancer may begin as a small, smooth, shiny, pale or waxy lump or it can appear as a firm red lump. Sometimes it bleeds or develops a crust. It can also start as a flat, red spot that is rough, dry or scaly.

Changes in the skin are not sure signs of cancer; however, it is important to see a doctor if any symptoms lasts longer than two weeks. Don't wait for the area to hurt – skin cancers seldom cause pain. The cure rate for skin cancer could be 100 percent if all skin cancers were brought to a doctor's attention before they had a chance to spread. You should check yourself regularly for new growths or other changes in the skin. Any new, colored growths or any changes in growths that are already present should be reported to your doctor immediately
The Truth about Tobacco
Be smart, don't be fooled and remember that tobacco in all forms increases the risk of cancer — it's your decision.
You Decide

Be smart, don't be fooled and remember that tobacco in all forms increases the risk of cancer — it's your decision.

Smoking "Rules”

Cigarette smoking draws smoke, fire and toxic substances into your lungs, for the purpose of giving the body a dose of nicotine, a highly toxic and addictive drug.

Cigarettes cause can cause a chronic lung disease known as emphysema, lung cancer and heart disease, and are reported to kill 1,200 Americans every day. That amounts to more than 400,000 Americans each year and two to three million deaths worldwide annually. Today in the U.S., smoking causes one out of every five deaths and smokers comprise 90 percent of all lung cancer cases. Smoking harms not just the smoker, but also family members, coworkers and others who breathe the smoker's cigarette smoke, called secondhand smoke. Among infants to 18 months of age, secondhand smoke is associated with as many as 300,000 cases of bronchitis and pneumonia each year.

If you are a smoker, it's not too late to quit. Studies show that smokers who quit for 10 years reduce their risk of getting lung cancer down to just a little higher than a person who does not smoke. If you have not started, think twice before you try a cigarette.

Quitting Tips

  • Set a date for quitting. If possible, have a friend quit with you.
  • Throw away all of your cigarettes, chewing tobacco or snuff. Put away all ashtrays.
  • When you want a smoke, chew or dip, wait a few minutes. Try to think of something to do
  • instead; you might want to chew gum or drink a glass of water.
  • Try to exercise — studies show that exercise relieves tension and improves your mood.
  • Eat regular meals to avoid being hungry. Don't confuse needing to eat with the desire to put a cigarette or chewing tobacco in your mouth.
  • Carry other things to put in your mouth, such as gum, hard candy or a toothpick.
  • Reward yourself at the end of the day for not using tobacco. See a movie or go out and enjoy your favorite meal.
  • Start a money jar with the money you save by not buying tobacco products and spend the money on another kind of pleasure: a shopping spree, a night out, a party to celebrate your success.
  • Let others know that you have quit smoking — most people will support you.
  • If having trouble, ask your doctor about using a nicotine patch or nicotine gum to help you avoid withdrawal symptoms.

Smokeless or "Spit” Tobacco

The nicotine in spit tobacco, commonly referred to as "chew” or "dip,” can cause measurable increases in the heart rate and blood pressure of healthy young men and women within five minutes of use. The longer spit tobacco is used, the greater the risk of both cancerous and noncancerous oral effects. It can cause gingivitis or peeling back of gum tissue as well as oral leukoplakia — a precancerous condition consisting of white, wrinkled and hardened patches of gum tissue where tobacco is held. It also has been found to cause oral cancers, which can permanently disfigure your face.

Spit tobacco contains nitrosamine and benzopyrene, which are proven to be cancer-causing agents. It also contains formaldehyde, which is an embalming fluid, as well as, Uranium 235 and Polonium 210, which are both nuclear products.


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