Preventing Cancer

Use sunscreen frequently!

As I mentioned last week, the folks at the UC Berkeley Wellness Letter have reported that there are many factors under your control when it comes to preventing cancer.  Begin by affirming daily, “I enjoy perfect health in body, mind and spirit.”  Then add fuel to this intention with these nine practices:

·       Don’t smoke or use tobacco products such as smokeless tobacco.

·       Maintain a healthy weight; body fat is linked to increased cancer risk and chronic inflammation, another condition connected with cancer.

·       Engage in physical activity most, if not all, days of the week - it’s never too late to start!

·       Eat a healthy diet emphasizing vegetables, fruits, and whole grains (in that order) and minimizing red meat, pork and salt-preserved foods.

·       Drink alcohol in moderation if at all (1 drink for women, 2 for men per day).

·        Minimize high-heat cooking of meat, fish and poultry; this includes grilling and pan-frying.

·       Minimize sun exposure and use sunscreen as the instructions indicate; most people under-apply and then fail to reapply.

·       Limit exposure to radiation from medical testing; discuss the pros, cons, and alternatives for all testing with your doctor.

·       Minimize your exposure to indoor and outdoor air pollution; I’m sorry that wood burning, candles, air fresheners, and incense are among the worst culprits!

Source: UC Berkeley WellnessLetter Special Supplement Preventing Cancer

What Causes Cancer?

Did you know that almost half of American men and one-third of women will develop cancer at some time in their lives?  No wonder it is the biggest health concern of most people!  (Cancer is not the leading cause of death, however; that distinction goes to heart disease.)  Studies show that almost 30% of those surveyed believe there’s not much people can do to prevent cancer, and nearly 75% stated that there were too many recommendations made to know what actions to take.

Just what does cause cancer and can we do anything about it?  Recently the American Cancer Society developed estimates amazingly similar to those presented 30 years ago by cancer-researchers Richard Doll and Richard Peto who estimated that smoking accounts for about 30% of all US cancer cases and poor diet and lack of exercise (resulting in overweight) are responsible for another 35%!  For those that are math adverse, that’s 65% related to lifestyle.  Another ten percent of cancers are caused by genes and the rest are a combination of microorganisms, hepatitis B and C viruses, Helicobacter pylori (linked to stomach cancer), reproductive factors, alcohol consumption, radiation, and finally carcinogens and environmental toxins.

So what can you do to reduce your risk?  Begin by being diligent with your cancer screenings - self-exams, mammograms, colonoscopies, and the like.  Test your home for radon (call the National Radon Hotline at 800-55-RADON) and your water supply for arsenic if you live in a rural area and have a private water source (contact the EPA at 800-426-4791).  Limit your exposure to carcinogens in the workplace; download a governmental pocket guide to chemical hazards at cdc.gov/niosh/npg.  For nine more lifestyle preventative measures, check back next week. 

Source: UC Berkeley WellnessLetter Special Supplement Preventing Cancer

Eating When You’re Not Hungry

Wait a minute - eat when you’re not hungry?  Why would I advise you to do that?  There are times when you should eat even if you’re not hungry, such as upon rising in the morning or after several daytime hours without eating.  There are various reasons people sometimes don’t feel hunger, including having a history of calorie restricted dieting or being physically ill.  Depression, grief, and anxiety are other common reasons hunger is diminished.  Some sedentary people rarely feel tremendously hungry.  It’s important to pay attention to your body signals and emotional states.  Going more than four hours during the day without eating causes the metabolism to drop as the body strives to preserve energy.  It also may result in overeating later in the day.

However, from years of experience working with overweight people, I can tell you that there are many unwise reasons people eat besides hunger.  People eat to relieve stress; some find food takes their mind off of the stressor while others choose crunchy foods to expend the energy that is building up.  Sometimes people eat to be social and “fit in,” perhaps succumbing to peer pressure.  Workplaces are filled with opportunities to feel the need to eat.  Often people eat to decrease fatigue, when what they really lack is sleep.  Some folks eat out of habit, because it’s mealtime or because they always eat when they come home from school.  A major reason people eat too much is because it tastes good.  This common restaurant behavior brings up one last reason diners overeat – because they paid for it. 

Enjoying a well balanced diet and eating at least three times a day is best for overall health and weight management.  Let me know if you need help with either what or when you eat, so you can look, feel, and be your very best!

Are You Allergic or Intolerant?

While about 25% of adults claim to have a food allergy, only about 2% have a true allergy. Most of the rest of are experiencing some level of food intolerance, a much less serious condition. Understanding the difference can make life easier for those with intolerances while avoiding a serious reaction for those with a real allergy. Take this true-false quiz to test your knowledge:

1. If you experience gas or cramps from milk, bran, or broccoli, you’re probably allergic to them.

2. If you find lactose or high-fiber foods difficult to digest, you should avoid them altogether.

3.You can experience harmful reactions to wheat and not even realize it.

4. The greatest food allergy risks are from seafoods, not nuts.

5. Products labeled as “manufactured in a facility that processes peanuts” are just as risky as those labeled “may contain peanuts.”

Answers: 1. False. These are common signs of a food intolerance resulting from digestive problems such as a lack of certain enzymes or difficulty processing some substances such as fiber or sulfites. With an allergy, the immune system treats certain food proteins as invaders.
2. False. Often these foods can be tolerated in small quantities while gradually increasing the amount consumed.
3. True. Celiac disease strikes about 1 out of 130 people, a cross between intolerance and an allergy to the gluten in wheat. Many who have the disease have no recognizable symptoms other than nutrient deficiencies.
4. True. Seafood allergies are twice as common as nuts or peanut allergies and can be very serious. See your doctor if you have a reaction after eating seafood, even if you’ve never had a problem before.
5. True. Manufacturers can use either phrase, so if you have an allergy, avoid foods with either label.

Source: Consumer Reports on Health November 2007

If you find yourself experiencing discomfort and various symptoms after eating, keep a journal of exactly what you eat, how much and when. Look for patterns and try to isolate the source by combining fewer foods. Consult your doctor if serious discomfort occurs or for help in determining the cause (and remedy) of such symptoms. Gas, bloating, nausea and other forms of digestive distress are not normal, so don’t dismiss them. Nurture your body today!

Save Your Health and Your Pocketbook

Last week I looked at the high cost of being overweight or obese.  Today I’d like to brighten the news and give you some very doable changes you can make to keep more money in your bank account.  Let’s begin with the biggest money saver – lowering blood pressure. 

In July 2009 the American Journal of Health Prevention reported that that a 400 mg. reduction in daily sodium intake could save some 1.5 million people with uncontrolled hypertension (high blood pressure) over $1500 per year.  A 400 mg decrease in sodium is a very realistic goal.  Read the labels on canned soup, teriyaki and soy sauce, pickles, and even unsuspecting foods such as cottage cheese.  Look for reduced sodium versions of all kinds of foods in your supermarket and at lowsaltfoods.com.    

If overweight or obesity is your concern, you may be pleased to know that the Journal reported that a 100 calorie reduction in food intake per day would save some 71 million people an estimated $815 a year.  Like sodium, there are many ways to accomplish a 100 calorie reduction.  Eliminating one chocolate covered Oreo gets you 115 fewer calories.  Substitute it with a regular Oreo and save half the calories.  Switch from regular beer to light beer to shave 40 calories off each serving, and eliminate one beer altogether to cut 140 calories on average.  Similarly, one glass of wine is about 120 calories and a can of soda is 150 calories.

Finally researchers looked at what lowering high cholesterol would save each of the almost 4 million people affected and found it was over $500 per year.  To accomplish these savings, this population would need to reduce their saturated fat intake 5 grams per day.  Saturated fat is found in animal products such as butter, milk, and meat.  An 8 ounce glass of whole milk has about 8 g of saturated fat, 2% has 5 g, 1% has 2 g and non-fat or skim milk has less than .5 g.  Choosing chicken (without the skin) or fish over sausage or bacon will result in similar reductions.  While 1 tablespoon of butter has 7 g of saturated fat, margarines have trans fat, another dietary hornet’s nest we won’t get into here.  Strive to cut your intake of both in half and your unhealthy fat intake will decrease accordingly.