By Bonnie Jenkins

Do you ever get the feeling that you are under attack? Maybe you should. According to presidential cancer advisers, Americans are being bombarded with chemicals, gases and radiation that can cause cancer. All I can say is, it’s about time someone in the government took note of what many of us have long suspected. But, while the federal government takes their sweet time looking for ways to lessen the risk, you might want to take some action yourself to guard against these threats to your health. From diet and lifestyle changes to avoiding toxic chemicals and too much sun exposure, these five changes can make a big difference.

Cancer Risk #1: Tobacco

It’s no secret: Tobacco kills. Smoking can damage almost every organ in your body and is a known cause of at least 15 different types of cancer. But the risks for cancer aren’t limited to cigarettes. Cigars, pipes, chewing tobacco and smokeless tobacco (snuff) are all linked to cancer. Want another reason to quit? You might be killing someone you love. Secondhand smoke is a major source of tobacco-related cancer. Tens of thousands of people—including children—have diseases ranging from asthma and pneumonia to sudden infant death syndrome and even ear infections thanks to their exposure to someone else’s smoke. There are a variety of ways—from acupuncture to hypnosis—to quit. But even if you fail, keep on trying. Eventually, you will succeed!

Cancer Risk #2: Obesity

Sixty-eight percent of America is either overweight or obese. And the sad fact is that all this excess weight is linked to an increased risk for developing more than a dozen types of cancer, including breast and pancreatic cancers. Fight back the bulge every time you sit down to a meal by eating right:

• Eat a diet low in processed foods and red meat that includes five or more servings of antioxidant-rich fruits and vegetables every day. Eat whole grains instead of processed grains. It’s also smart to choose organic food whenever possible.
• Keep track of your portion sizes. Most of us eat entirely too much food!
• Ditch the alcohol. Alcohol converts to sugar in the body and provides you with calories you really don’t need. If you must drink, limit your alcohol intake to one drink per day for women or two for men.

Cancer Risk #3: No Exercise

Diet alone isn’t enough to maintain a healthy body and cut your cancer risk. You need exercise too. How much? Recent studies show that adults should be physically active for at least 30 minutes on five or more days a week. Finding activities you enjoy will help you stick with an exercise program.

Cancer Risk #4: Sun Exposure

About one million cases of skin cancer are diagnosed each year in the United States and most are sun related. Melanoma, the most serious skin cancer, can be fatal. You can lower your risk for skin cancer by limiting the time that you spend in the sun, especially between 10 a.m. and 4 p.m. Take these additional steps:

• Seek out shade, especially during the middle of the day.
• Use a non-chemical sunscreen that contains zinc oxide and wear protective clothing—specifically the kind you can’t see through when held up to a light.
• Wear a hat and protect your eyes with sunglasses that boast 99 percent UV absorption.
• Avoid sun lamps and tanning beds because they can cause the same type of skin damage as the sun.

Cancer Risk #5: Chemical Exposure

With nearly 80,000 chemicals on the market in the United States, many of which are understudied and largely unregulated, it’s pretty hard to avoid all exposure to environmental carcinogens. But you can limit the toxins that enter your home by opting for natural cleaners and personal care products. Even then, it’s wise to check the label for harmful ingredients like artifical colors, phthalates, heavy metals and parabens or other preservatives.

Unfortunately, it’s impossible to eliminate all toxins from your life. But, by making a concerted effort to avoid these five risk factors, you can better your odds of sidestepping cancer and other chronic disease.

References:

Americans “bombarded” with cancer causes: report. Reuters. 2010 May 6.

Takahashi H. Tobacco smoke promotes lung tumorigenesis by triggering IKKbeta- and JNK1-dependent inflammation. Cancer Cell. 2010;17:89-97.

Wolin KY. Obesity and Cancer. Oncologist. 2010 May 27. [Epub ahead of print]