Wellness Matters

SPRING 2013 10C FAST FACTS Cut Your Cancer Risk Antioxidants neutralize the cell-damaging effects of free radicals ��� a known culprit in the development of many forms of cancer. Tobacco smoke contains more than 250 toxic gases, chemicals and metals, many of which are carcinogens. Body fat increases estrogen levels in the blood, which can stimulate cancers of the female reproductive system and breast. Limit your consumption of smoked or barbecued foods as studies show they contain various carcinogens. Chewing tobacco and snuff are not safe alternatives to smoking. These smokeless products contain 28 chemicals that are known to cause cancer. To reduce your risk of developing colon cancer increase your intake of dietary ���bre, fruits and vegetables. Get adequate amounts of vitamin D every day. Vitamin D is vital to boosting your immune system ��� your ���rst defence in preventing cancer. Many household cleaning products contain toxic chemicals. Always wear protective gloves when using them. Photograph: iStock Colorectal cancer is one of the leading causes of death in Canada, but it���s also one of the most curable forms of cancer when caught early. Some people may be genetically predisposed to developing certain forms of cancer. If a certain type of cancer runs in your family, consider genetic testing. Every day, more than 500 Canadians are diagnosed with cancer ��� and 200 will die from it. Those numbers can make it seem like cancer is a danger beyond your control, but while hereditary and environmental factors do play a role, you can take action now to greatly reduce your risk. 1. Butt out ��� Smoking is one of the leading causes of cancer. In fact, one in ���ve cancer deaths can be attributed to smoking. To dramatically cut your cancer risk quit smoking ��� now. 2. Control your weight ��� Carrying excess body fat increases your risk for many cancers, including breast, pancreatic, prostate and colorectal cancers. Make achieving a healthy weight a priority. 3. Eat wholesome foods ��� It���s believed that the risk for developing up to 35% of cancers may be reduced by eating a balanced diet. Eat more fresh fruits, vegetables, legumes and ���bre. Fruits and veggies are loaded with cancer-���ghting antioxidants and ���bre (include them with every meal; ���ll half your dinner plate with vegetables). Limit sugar, salt, packaged foods, red meat and processed meat. 4. Limit alcohol ��� Consuming 3.5 drinks per day of any type of alcohol can double or triple your X WM High lights three ���ve risk of certain digestive cancers. The Canadian Cancer Society recommends limiting alcohol to no more than 2 drinks a day for men and 1 drink a day for women. 5. Protect your skin ��� Skin cancer can be a direct result of sun exposure. Use sunscreen year-round, seek out shade, and wear a hat and light clothing to reduce your exposure to UV rays. Avoid tanning beds and sun lamps. 6. Practise safe sex ��� Up to 7% of cancers may originate from viral infections such as human papilloma virus (HPV) or hepatitis B. Using a condom dramatically reduces the risk of contracting these viruses. 7. Get moving ��� Regular daily activity is key to cutting your cancer risk. Get at least 30 minutes of moderate exercise (e.g., brisk walking) every day, and try to incorporate standing and movement into your work life. In addition to the above, get to know your body and examine yourself regularly for any changes. Tell your doctor about any family history of cancer, and follow all recommendations for regular screening. You can���t reduce your risk to zero, so use self-awareness as another weapon in the ���ght against cancer. Nighttime Eating Burnout four seven Sensitive Teeth Lower-back pain WM Spring 2013

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