Tips for a healthier, cancer-free lifestyle

1. Preventing Cancer What’s good What’s bad Making small changes in your daily lifestyle can help reduce your chances of getting cancer. We have for you some good habits you should inculcate and some bad ones you should get rid of immediately. Here’s wishing you a long and cancer-free life!

2. GOOD – Fruits and Veggies While a balanced diet containing all food groups is good, do remember to include a generous portion of fruits and vegetables in your daily meals. Fruits and vegetables are rich in antioxidants, thus helping you in repairing damaged cells. Recommended eating – Cabbage, cauliflower, broccoli, carrots, grapes, apples, pineapple, tomatoes, garlic, turmeric, green and black teas, red wine

3. BAD – Too much red meat We’re not asking you to stop eating meat altogether, but limiting your intake is definitely advised. Studies have shown that a diet high in animal fat increases the risk of contracting cancer, especially colon cancer. Instead, substitute red meat with fish and poultry. You’ll feel healthier and lighter, a highly desirable position as obesity is also a risk factor for many types of cancers. Photograph by Neil Hoskins via SXC

4. GOOD – Exercise Not surprisingly, what’s good for general health is also good for combating cancer. The American Cancer Society recommends exercising 30 minutes, 5 days a week to keep cancer in check. And no, exercise doesn’t have to mean groaning over heavy weights in the gym. Walking, swimming, yoga, dancing, badminton with your building buddies – exercise however you like, as long as you just do it! Photograph by abcdz2000 via sxc

5. Photograph bymi-sio via sxc BAD – Smoking and chewing tobacco No surprises here. Smoking is one of the biggest causes of different kinds of cancer. While lung, throat and mouth are the most commonly caused cancers, tobacco and cigarette smoke contain carcinogens that are also responsible for other types of cancer including cancer of the stomach, pancreas, kidney and cervix. The answer is clear. Do not smoke. And if you do, it’s never too late to quit.

6. GOOD – Getting tested periodically Sometimes, despite a healthy lifestyle, it becomes impossible to prevent cancer. However, if detected early, your chances of beating the disease go up exponentially. A breast exam by a medical practioner is recommended once every three years for women in their 20s and 30s and once every year for women in their 40s. Ladies, it’s also a good idea to give yourselves a breast self-exam once you’ve hit 20. Guys between the ages of 15 and 35 should do a testicular self-examination from time to time to check for abnormal lumps or changes in colour or size of their testicles. Find something out of the ordinary? See a doctor at once. Photograph by Ala Safei via SXC

7. BAD – Unsafe sexual practices Studies have shown that certain sexually transmitted infections like Hepatitis B and HIV lead to a higher incidence of cancer. This is especially true of Human Papilloma Virus (HPV) infection, which is considered to be the main cause of cervical cancer in women. One of the best ways of safeguarding yourself is by using a condom during sex and by avoiding multiple partners. Photograph by Dominik Gwarek via SXC

8. Photograph by Leonardini via SXC GOOD – Getting immunised You can now reduce the risk of cervical cancer, one of the biggest cancer threats to women, by getting yourself immunised against it at an early age. Vaccines that are administered to girls soon after puberty as well as to women below the age of 35 are now available. Check with your doctor if there’s one that’s right for you and arm yourself against cancer.

9. Photograph by Mohammad Jobaed Adnan via SXC BAD - Avoiding sun block It is a common misconception that skin cancer only occurs in western countries with people of a lighter complexion. Skin cancer is a growing concern amongst Indians and one of the best ways of preventing it is to use a sunscreen (absorbs the UV rays of the sun) or sun block (blocks the UV rays of the sun). Also pay attention to the SPF (sun protection factor) on a sunscreen. A sunscreen with an SPF of 30 or more is recommended.