Lower your cancer risk

The name cancer evokes fear and it has reasons to do so. American Cancer Society released its report of the year 2007, which says 12 million new cases of malignancy were diagnosed worldwide in 2007, with 7.6 million people dying from the disease. Now flash forward, estimates for the year 2020 are that that 20 million new cases of cancer will be diagnosed every year and two thirds of these cancer cases are likely to be seen in developing countries. This paints a grim picture, however, the situation is not that grim as it appears to be. You can keep cancer away and this does not require a monumental effort either.

How can I reduce my cancer risk?

 
 Fibre. Earlier Indian diet was replete with fibre, but these days we have dispensed with fibre in our penchant for refinement. Refined rice, flour, sugar and oils are the staple features of Indian diet To cut the long story short, fibre not only keeps constipation at bay it creates unfriendly environment for cancer. Getting the requisite dose of fibre is not difficult if you read labels carefully, cook meals from scratch, experiment with grains other than rice and wheat—corn, ragi, bajra and eat two servings of fruits and three servings of vegetables in a day. Not a gargantuan task if you count the benefits.
 Berry bonanza. These itsy bitsy berries pack a punch and are nutritional giants in their own right. Berries have phytochemicals like—anthocyanins, ellagic acid and pterostibene, if these difficult to utter names mean nothing to you, its ok, but in laboratories studies on animals it was found that anthocyanins and ellagic acid block metabolic pathways that can lead to cancer. In animal studies it has inhibited development of colon, esophageal, liver, lung and skin cancers stemming from variety of carcinogens.
 Snack on super foods. These include—cantaloupes, Brazil nuts and kiwi fruit. Cantaloupes are enriched with carotenoids and keep lung cancer at bay. Kiwi is a little hand grenade of cancer-fighting antioxidants, including vitamin C, vitamin E, lutein, and copper. Brazil nuts have selenium, a trace mineral that convinces cancer cells to commit suicide and helps cells repair their DNA. A Harvard study of more than 1,000 men with prostate cancer found those with the highest blood levels of selenium were 48 percent less likely to develop advanced disease over 13 years than men with the lowest levels.
 Keep garlic close. Garlic contains sulphur compounds that may stimulate the immune system’s natural defenses against cancer, and may have the potential to reduce tumour growth. Studies suggest that garlic can reduce the incidence of stomach cancer by as much as a factor of 12!

 Worry warrior. Worrying never helped anyone, so try and beat worries. You will find that indulging in hobbies and spending time with children are sure shot methods that will never let you down. Also buy good comedy DVDs and watch them when you are feeling blue. Your moods are going to soar after a good laugh. Be kind to yourself and laugh at least ten times a day-a full-throated laugh we are talking about, a skimpy smile will not do.
 Get outside. Vitamin D is a potent cancer fighter and is necessary for the best functioning of the immune system. So let nature take its course and soak up the sun for about 15 minutes per day and eat foods like sardines, salmon, and shiitake mushrooms. Supplements work too.
 Avoid smoke. There is no safe exposure to any form of smoke, even the second-hand variety — although the greater the exposure, the higher the risk.
 Stay slim. The Million Women Study, funded by Cancer Research UK, found a high BMI is linked to a significant increase in the risk of cancer for 10 out of 17 types of diseases. The bad news is that you do not need to be obese even being overweight with a BMI of 25 to 29 is dangerous.
Calculate your BMI—Your weight in kilos
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Your height in metre X Your height in metre

 Exercise. If you walk 10,000 steps each day, you’ll reduce your cancer risk by up to 30 per cent. Even tiny doses of exercise have big benefits. Increase your frequency, duration, and intensity when you work out and your hard work will really pay off.
 Examine your birthday suit on every birthday. If you suspect any growth, wart or mole that has come of late, get in touch with your doctor.

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