Make a Resolution to Help Prevent Cancer

By DeAnn Lazovich, M.P.H., Ph.D.

It's that time of year again to start making New Yearms resolutions that we hope will bring us happiness and improve our health. Common resolutions include quitting smoking, going on a diet, or starting an exercise program. However, did you know sticking to your New Yearms resolution can actually help you lower your risk of cancer? 

The American Cancer Society estimates that nearly one third of all cancer deaths in this country are tobacco-related. Tobacco smoke contains at least 43 substances that cause cancer. It causes almost 90 percent of lung cancers among men and more than 70 percent among women. In addition to lung cancer, tobacco smoke can lead to cancers of the mouth, esophagus, kidney, bladder, pancreas, uterus, and cervix. Many researchers are now studying whether smoking cigarettes can also lead to skin cancer, particularly around the mouth and neck. No matter how long youmve been smoking or how old you are, stopping smoking can add years to your life and greatly reduce your risk for cancer. 

If this doesn't convince you to stop smoking, consider your loved ones who share your home and your surroundings. In 2001, my colleagues at the University of Minnesota were the first to provide scientific evidence that tobacco smoke exposure could increase a childms risk for lung cancer. A separate study also showed that nonsmoking women exposed to tobacco smoke in their homes metabolize a tobacco-specific substance called NNK, which could increase their risk of lung cancer.

And itms not just cigarette smoke that causes cancer. Smoking cigars and chewing tobacco, or snuff, is just as damaging to your health as cigarettes and can lead to lung cancer and cancers of the lip, tongue and mouth. Cigar smoking also appears to be linked to cancer of the pancreas and bladder. Talk with your health care provider for tips or strategies to help you quit using tobacco products. 

Choosing nutritional foods to eat can also greatly reduce your cancer risk. For example, scientific studies have proven that most vegetables and fruits have certain nutrients that can fight off carcinogens, or cancer-causing substances. That's why the Cancer Society recommends eating five or more servings of fruits and vegetables a day. The Cancer Society also recommends choosing whole grain breads, rice, and pastas instead of refined grains and sugars. 

Limiting your consumption of red meat, which is high in fat, is recommended as well. Eating a diet high in fat contributes to obesity, which in turn is associated with an increased risk of cancer. Instead of fatty red meats, try fish, poultry, or beans as an alternative. You can also help trim the fat by selecting lean cuts and smaller portions.

If you drink alcohol, try limiting the number of drinks to reduce your risk for certain types of cancer, particularly those of the mouth, throat, liver, breast, and possibly colon. Ideal alcoholic intake is no more than two drinks per day for men and one drink per day for women.

Finally, starting an exercise program or to exercise more frequently also can reduce your risk for cancer. The American Cancer Society recommends that adults engage in at least 30 minutes of moderate activity, such as brisk walking, on five or more days a week. Studies have shown that 45 minutes or more of moderate to vigorous activity, such as running or biking over 12 miles per hour, on five or more days a week may further reduce the risk of breast and colon cancer. Talk with your physician about what types and intensities of physical activities are appropriate for you.