Cancer, it is a complex disease and there are over 100 different known cancers that affect humans. It is a group of diseases that involve abnormal cell growth that have the potential to invade and spread to other parts of the body.
Out of the 100 different known cancers, 90 to 95 per cent of cases are due to environmental factors with the remaining 5 to 10% being inherited genetics.
The common environmental factors that contribute to cancer death include tobacco (25-30%), diet and obesity (30-35%), infections (15-20%), radiation (10%), stress, sedentary behavior and environmental pollutants. However, greater than 30% of cancer deaths could be prevented by avoiding risk factors including tobacco, obesity, poor nutrition, physical inactivity, and alcohol.
There are a variety of effective preventative methods.
Quitting smoking by using medications such as nicotine replacement therapy, Champix, and Zyban has proven effective especially with the assistance of smoking cessation counselling. By quitting smoking you are adding more years to your life and reducing the risk of developing lung cancer by 50-70%.
Controlling weight and exercising regularly can reduce the risk of developing cancer. The Canadian Cancer Society recommends at least 30 minutes of physical activity five or more days per week if the individual can tolerate it.
Fruits, vegetables and whole grains contain vitamins, minerals, fibre and antioxidants, which may help protect against developing various types of cancer. Eating five or more servings of fresh fruits and vegetables daily is important for health. A variety of produce should be included in the diet, such as kale, chard, spinach, dark green lettuce, peppers, and squash.
Consuming moderate-to-heavy amounts of alcohol, such as more than one drink daily for women and two for men, may increase the risk of developing certain cancers, such as colon and breast cancer. This is particularly true if the individual has a close relative with cancer, such as a parent, child, or sibling.
People who eat high fat diets may have a higher rate of cancer, such as colon cancer. It is important to limit saturated fats from animal sources such as red meat. Other foods that contain saturated fat include milk, cheese, ice cream, coconut and palm oils.
It is best to restrict the total fat intake to about 30% of daily calories, with no more than 10% coming from saturated fats. Instead include sources of omega-3 fats found in fatty fish such as salmon, mackerel, herring, sardines etc. and plant-based fats such as walnuts, canola/flax oil, ground flax seed, soy products, hemp seed etc.
For assistance in preventative measures, contact your local family health team. Many family health teams offer programs geared towards prevention of chronic disease. Some programs include:
– cancer support groups;
– Healthy You: Lifestyle Balance Group;
– Heart Smart;
– smoking cessation counseling and nicotine replacement therapy;
– smokers support groups;
– walking groups; and
– cardiovascular and strength training groups.
For more information about any of the free services offered by your local family health team ask your doctor or nurse practitioner during your next visit, visit the website www.afhto.ca, or google “family health team locations.”
Jenna Baker is with the Upper Grand Family Health Team
