Lung Cancer Prevention For Non-Smokers Revisited: What To Do, What To Avoid

It seems we all know of someone who developed lung cancer even though they didn't smoke, or quit in the days of 8 track tapes. Today, we sadly face this again in our own lives, with a dear friend being diagnosed with this frightening disease. Even with a goal for a cure - which we will fight for tooth and nail - the days ahead will jolt previous plans and family adventures. We pray today that our friend is cured, and that many, MANY, will look at simple measures they can take to lower their risk. If you wish to pray for our friend, her name is Colleen, and I am sure she will appreciate all positive prayers and thoughts we can send her way...One thing that separates out those with lung cancer from those with other forms of cancer, is the stigma associated with it. How many people will ask her if she smoked? Those with lung cancer are often looked upon like they brought this disease on through poor lifestyle choices. What a lonely place to be.

The first thing we want to do is remind anyone who will listen to be supportive. Many people, like our friend, have a lung cancer that is unrelated to smoking. Secondly, we want to revisit and go through what we know about lung cancer prevention in non-smokers - what to avoid, and what to do, to minimize your risk. Colleen, this is for you...What To DoApplesEat an apple a day. According to the National Cancer Institute, foods containing flavenoids, such as those found in apples, may reduce the risk of lung cancer by up to 50 percent. Since apple skins contain 5 times the antioxidants of the flesh, and apples are part of the "dirty dozen" of fruits containing pesticides, try to purchase these organic.

Foods High In Lutein - Foods high in lutein are associated with a lower risk of lung cancer. High on the list are collard greens. Delicious! If you have never cooked with collard greens, ask your grocer, or look online for the wonderful recipes available.Green TeaGreen tea appears to have a preventative role in many cancers. In the lungs, green tea is associated with decreased oxidative DNA damage - the setup for cancer. Adding milk or cream to green tea appears to counteract its effects, whereas lemon juice makes it much more bioavailable - that is, absorbable to do its job. For those who do not relish the taste of green tea, discuss the available extracts with your health care practioner. Also, consider white tea. White tea, like green tea, is less processed than black tea, and is sometimes more pallatable to the green green tea user.What To AvoidRadonExposure to radon in the home is the leading cause of lung cancer in non-smokers. Test your home - it's simple and inexpensive. See our recent blog entry on radon for more details.

Second Hand Smoke - Individuals exposed to second hand smoke are two to three times more likely to develop lung cancer. Stay away from smoky establishments (easier now than in the past) and never allow anyone to smoke in your home.Wood Dust/SmokeUse a certified mask if you are exposed to wood dust. Also, if you have a wood burning fireplace, minimize use, or consider converting to a gas fireplace.ChemicalsCheck labels on any products you use in your home. Products, such as wood strippers, may contain methylene chloride. To protect yourself and your family against a cancer risk from these chemicals, a fume mask is needed. Most traditional masks will only leave lines on your face as your family is exposed.

Occupational Exposures - Several occupations are associated with an increased risk of lung cancer. An itemized list is presented in our book, but for those concerned, be careful to review all material data safety sheets provided by your employer. Exposure to carcinogens in the workplace is a significant cause of cancer in the U.S.A.

For more information on cancer prevention, read Avoiding Cancer One Day At A Time.

Avoiding Cancer: What's The Skinny On Red Meat

As mothers and gourmet cooks alike were planning their holiday feasts in December, a large study hit the headlines, announcing an elevated risk of cancer in those who consume red and processed meats. This National Institutes of Health-AARP study of roughly 500,000 people showed an increase of 20 to 60 percent in the risk of esophageal, colorectal, liver, and lung cancer in those who made red and processed meat a regular part of their diet.This study joins earlier studies that have shown an association between red meat consumption, and, in addition to the above cancers, cancers of the breast, pancreas, uterus, stomach, and ovaries, in those who eat more than seven servings of red meat per week.

Does this mean we should all become vegetarian? We have one family member who states she feels poorly if she does not get red meat in her diet. Is her body telling her something? We don't know (except perhaps a need for vitamin B12, which, according to a holistic practitioner we know, she should be taking as a supplement anyway at her age). What we do know, with apologies to vegans, is that some people crave red meat, for whatever reason. If you happen to be a meat lover, and will accept a little risk for your culinary delight - there are still things you can do to lower your risk.

Tips for Those Who Eat Red Meat:

Limit portion size. The American Institute for Cancer Research recommends that portions of meat be roughly the size of a deck of cards. This also leaves plenty of room for the next tip.Fill the rest of your plate with a variety of fruits and vegetables rich in antioxidants. Studies on rats demonstrate that heme in red meat is damaging to the lining of the colon, possibly accounting for the increased risk of colon cancer in both rats and homo sapiens who consume beef. When meat was combined with spinach, however, this damage did not occur. Reduction in inflammation from red meat has also been noted with dietary calcium and fiber.

Limit meat to a third of your plate and fill the remainder with green vegetables, and foods high in fiber such as couscous. Consider an appetizer of artichoke or hummus. Conclude with a serving of mixed berries for dessert.Moderation.As with many studies that look at cancer risk, some of the studies evaluating red meat involve those who consume this on a daily basis. Try to limit red meat to once a week, perhaps as a special treat to TGIF. Go organic/hormone free/grass-fed.

We do not know the impact of hormones in beef, which constitutes most beef we purchase in the US. We do know that the European Economic Community placed a ban on importation of US beef nearly two decades ago that is still in place -because we treat cattle with hormones. Learn to read labels - and find a grocer that cares. If a product says "nothing artificial added" it simply means nothing was added to the meat after slaughter. Look for a label that indicates no hormones were used. In addition, try to purchase beef from animals that were grass fed. Conjugated linoleic acid (CLA), a powerful cancer-fighting fat, is more abundant in grass-fed animals. Play it safe and eat red meat like the Europeans - Hormone Free Only.

Consider your cooking methods. Beef, cooked at higher temperatures,results in the production of more heterocyclic amines, chemicals associated with cancer. Choose roasting, baking, or boiling over frying, broiling, and grilling. Grilled beef is a tasty memory for those of us in colder climates as we wait out the winter months, but poses its own risks. Those who consume grilled meats appear to have an elevated risk of pancreatic cancer. To mimimize risk, try these tips:

- Marinate meats for at least 40 minutes. This decreases the formation of heterocyclicamines up to 90 percent.

- Microwave meats for two minutes prior to grilling. While we recommend skipping the microwave for preparation of veggies, pre-heating meats decreases the production of carcinogens formed with grilling.

- Prepare meats before and after grilling. Cut off fat that could result in flare-ups. After cooking cut off any areas that are charred or burned.

- Technique - Choose natural charcoal. Use a fire chimney instead of lighter fluid.

- Choose rare, with the exception of hamburger which should always be cooked thoroughly. Those who choose their meat rare or medium rare appear to have a lower risk of cancer than those who prefer them well-done.Live a healthy lifestyle that lowers cancer risk overall.

Smoking remains the leading preventable cause of cancer in the US. If you smoke, quit. In addition, the AICR concludes that eating right, staying active, and watching your weight, can cut your risk of developing cancer by 30 to 40 percent. January is a great time to do a mental checkup on your health and lifestyle practices and begin a new year fresh and motivated!

For further information on the role of diet and the environment in cancer prevention, and a multitude of simple steps you can take to lower your risk, read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer," or visit http://www.avoidcancernow.com/.

Obesity Causes Cancer: How To Lose Weight For Good

Obesity is responsible for 20 percent of cancer deaths in women and 14 percent in men. This is only expected to increase as our waistlines in the USA expand. Running a close second to smoking as the leading preventable cause of cancer, excess pounds may soon take over first place. It is time to put a handicap on excess pounds as we have on smoking. As with smoking, the "quick fix," simply saying you will quit, has notoriously poor results. Yet, through a process that requires more than a quick decision and sheer willpower, many have been successful - fewer than half the number of adults smoke now than just a few decades ago.

For those who have been discouraged by an inability to drop those pounds despite a vast array of diet programs out there, two excellent resources are available. Anyone who wants to make an impact in their long-term health in 2008 through weight loss, should have these at their side, to read, read again, and share with those they love.

Karen Koenig, the author, is a licensed social worker and specialist in weight issues. She understands the underlying issues in weight control, and why simply cutting calories and upping exercise is not doing it for the majority. Her book "The Rules of "Normal" Eating," will help those who wonder why some people are able to maintain their weight through seemingly little or no effort, do the same. For those who have made a conscious decision to lose weight for good this time, "The Food & Feelings Workbook" is an absolute must. In this book the elephant in the room has finally been addressed - the reason simply cutting calories and exercising has not touched our waistlines. If everyone who has struggled with weight issues would work through this book, we would be living in a nation where obesity was retreating, as smoking has, instead of accelerating, and the acclaimed scientists that predict a decline in our life expectancy due to obesity, could join those who claim the world is flat.

Any criticism of these books? Only that it is hard work, physically and emotionally. But, isn't a reduction in weight, and all of the complications of obesity, worth it? If the task seems too heavy, consider that even small amounts of weight loss contribute to overall health in those who are overweight. And, if you need a reminder that it can be done, just turn on the TV. Presidential candidate Mike Huckabee lost over 100 pounds and has kept it off! If I get a chance, I will ask him if he read these books!

Further information on Karen Koenig, and her books, is available with one click of your mouse.For further information on cancer prevention, read "Avoiding Cancer One Day At A Time."