Cancer prevention tips

 THIS is the latest in a series of weekly articles on health supplied by the Port Moresby General Hospital. 

With World Cancer Day just ending, we would like to share with you a few health tips to help reduce your cancer risks.    

Take charge of your health and reduce your cancer risk. 

You’ve probably heard conflicting reports about cancer prevention. 

Sometimes the specific cancer-prevention tip recommended in one study or news report is advised against in another.

In many cases, what is known about cancer prevention is still evolving. 

However, it is well accepted that your chances of developing cancer are affected by the lifestyle choices you make. 

So if you’re concerned about cancer prevention, take comfort in the fact that some simple lifestyle changes can make a big difference.

1. Don’t use tobacco  

Using any type of tobacco puts you on a collision course with cancer. 

Smoking has been linked to various types of cancer — of the lung, bladder, cervix and kidney.

And chewing tobacco has been linked to cancer of the oral cavity and pancreas.

Even if you don’t use tobacco, exposure to second-hand smoke might increase your risk of lung cancer. 

Avoiding tobacco — or deciding to stop using it — is one of the most important health decisions you can make. 

It’s also an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting. 

2. Eat a healthy diet  

Although making healthy selections at the grocery store and at mealtime can’t guarantee cancer prevention, it might help reduce your risk.

• Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources – such as whole grains and beans.
• Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. 

High-fat diets tend to be higher in calories and might increase the risk of overweight or obesity – which can, in turn, increase cancer risk.

If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer – including cancer of the breast, colon, lung, kidney and liver – increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly.

3. Maintain a healthy weight, be active 

Why is physical activity important? Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.

When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” 

The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.

Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. 

Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone. 

In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.

4. Protect yourself from the sun

Skin cancer is one of the most preventable cancers. 

Try these tips to reduce your risk:

• Avoid midday sun. Stay out of the sun between 10 am and 4 pm when the sun’s rays are strongest.
• When you’re outdoors, stay in the shade as much as possible. Sunglasses and a broad-rimmed hat help, too.
• Cover exposed areas. Wear tightly woven, loose fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
• Don’t skimp on sunscreen. Use generous amounts of sunscreen when you’re outdoors, and re-apply often.

5. Get Immunised

Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunisation against Hepatitis B.

Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults – such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, intravenous drug users, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.

Hepatitis means the inflammation of the liver. Hepatitis B is caused by the hepatitis B virus (HBV) and is a viral infection that can lead to serious illness or death.

The virus is found in blood and, to a lesser degree, in body fluids such as semen and vaginal secretions. 

Most adults who have hepatitis B recover completely and do not require ongoing treatment. Children with hepatitis B are more likely to develop liver disease or cancer in later life. 

6. Avoid risky behaviours

Another effective cancer prevention tactic is to avoid risky behaviours that can lead to infections that, in turn, might increase the risk of cancer. 

For example, always practice safe sex. Limit your number of sexual partners and use a condom when you have sex. 

The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection  such as HIV and HPV (human papillomavirus).

 People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. 

HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.

7. Get regular medical care

Regular self-exams and screenings for various types of cancers – such as cancer of the skin, colon, prostate, cervix and breast – can increase your chances of discovering cancer early, when treatment is most likely to be successful. 

Ask your doctor at your local Urban Health Clinic about the best cancer screening schedule for you. 

Take cancer prevention into your own hands, starting today. The rewards will last a lifetime.

• Email [email protected] if you have any questions or require more information