Colon Cancer Prevention: Double Benefit Of One Step

Those who have listened to me speak, or read our book Avoiding Cancer One Day At A Time know my favorite step for lowering cancer risk. "Take a walk in the sun!"

With regards to colon cancer prevention, that walk earned double points this year.Walking: A large study published in the International Journal of Cancer last month showed that women who walk as little as one hour per week have a lower incidence of colon cancer. Women who walked between 1 and 2 hours per week had a 31 percent reduction in colon cancer. This increased to a 44 percent lower incidence in those that exercised moderately 4 hours per week. In the Sun (Vitamin D): A separate study concluded that individuals who raise their blood levels of vitamin D to 46ng/ml - a level achieved by receiving 2000 IU's of vitamin D daily - could cut their risk of colon cancer by two-thirds.

Practical tips are (i) wear a pedometer. Figure out the average number of steps you take in an hour of walking, multiply it by four, and try to reach at least that number weekly. Another recent study demonstrated that those who wore pedometers, increased the distance they walked by one to two miles per day, and lost weight - even without a change in diet.

(ii) Apply sunscreen after being in the sun for ten minutes. Ten to fifteen minutes in the sun can result in the absorption of a whopping 2000-5000 IU's of vitamin D. Sunscreen can block the absorption of vitamin D (for those at high risk of skin cancer, see below). - For those who can't tolerate the sun or choose to walk indoors, ask your health care provider whether a vitamin D supplement should be considered. Based on the reduction in colon, as well as breast and lung cancers, Canada now recommends vitamin D supplementation for most citizens. While we prefer dietary measures, this is difficult with vitamin D. To get 2000 IU's from food could mean 20 glasses of milk and a little salmon and herring - not something we recommend daily!

(iii) Make walking fun. Turn on lively music as you clean your home. Plan activities and vacations that require walking - to see what only those who walk can see. Park as far away as possible at the mall and grocery store, and give thanks, that as you put on the miles, you are not contributing to global warming driving up and down aisles for the perfect spot!

For more information on cancer prevention, visit http://www.avoidcancernow.com/.

Ten Foods To Avoid To Prevent Cancer

With recent studies linking the consumption of low-fat milk with prostate cancer, and consumption of red meat with colon and lung cancers, we are reminded that there are some foods we may want to minimize in our diet. In general, with the exception of a poisonous fish in Asia considered a delicacy, and certain mushrooms, few foods are dangerous on their own. A healthy diet consisting of a wide variety of fruits and vegetables, and moderation with meat/dairy/fast food and high-cal snacks should be the central theme.

For those who wish to fine tune their diet and lower their risk further, minimize these:

1. Foods containing acrylamide, such as french fries and potato chips. Acrylamide, a chemical formed when starchy foods are heated, was labeled a probable human carcinogen in 2005. A list of acrylamide content in various foods can be found at www.oehha.ca.gov/prop65/acrylamideintakefdaappendix.pdf.

2. Grapefruit. It saddens us to list a forbidden fruit, but those trying to lower their risk of breast cancer should moderate their grapefruit consumption. Women who consume a quarter of a grapefruit on a daily basis, are 30 percent more likely to develop breast cancer. Grapefruit interferes with an enzyme in the liver - allowing the gut to reabsorb more of the body's natural estrogen - resulting in a higher level of estrogen in the body.

3. Trans fats. As New York City set out to eliminate trans fats from restaurants, and food labels began listing trans fats in 2006, the world became aware that saturated fats alone were not the problem. For those who think New York went to the extreme, check out a study that has me reading food labels. The amount of trans fats in a woman's buttocks is directly proportional to her risk for breast cancer. A word of caution. As products begin eliminating trans fats, what are they substituting? In general, products containing, or that contained, trans fats, should be minimized.

4. Soda. While soda alone has not been linked with cancer, it has been shown to increase the risk of obesity - both the regular variety and diet. Currently obesity is responsible for 20 percent of cancer deaths in women and 14 percent in men. If that doesn't make that 12-pack less appealing, remember soda is often substituted for other drinks such as water, which lowers the risk of certain cancers, and the cancer-fighting phytochemicals in vegetable and fruit juices.

5. Processed meats. Regular consumption of processed meats is associated with cancers of the lung, colon, liver, and esophagus. Esophageal cancer is the most rapidly growing cancer in the USA.

6. Fried foods. And not simply because of the calories and acrylamide. When oil is heated and reheated, more free radicals are produced. Most importantly, avoid fried foods when eating out - where restaurants frequently reheat the oil they use, or "top-off" the old oil rather than starting fresh.

7. Foods containing the preservatives BHT, BHA. BHT has been shown to cause cancer in animals. BHA is considered a possible human carcinogen.

8. Orange peel. That is - orange peel from non-organic Florida oranges. The food dye citrus red #2, known to cause cancer in animals, is used to make the greenish appearance of Florida oranges resemble the deep orange of California oranges.

9. Refined sugar. A high intake of refined sugar, also known as a high glycemic load, is associated with cancer of the breast and upper digestive tract.

10. Smoked and pickled foods. Both smoked and pickled foods are associated with cancers of the digestive tract.

For further information on cancer prevention, visit http://www.avoidcancernow.com, or read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer."

Copyright 2008. Turtle Lake Publications

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."

January Is National Radon Action Month: Take Action To Prevent Cancer

Have you known of someone who developed lung cancer even though they did not smoke a day in their life? Someone, such as Dana Reaves, whose life was cut short at age 44 by this disease as a non-smoker? Exposure to radon gas in our homes is the second leading cause of lung cancer, but is the leading cause of lung cancer in non-smokers. Fortunately - it should be entirely preventable. Radon is an odorless gas that seaps into our homes following the normal decay of radium in the soil. Elevated levels have been found in all 50 states, homes with and without basements, and, even if your neighbors home tests normal, it is no guarantee you are safe. Drastically varying levels can be found in close proximity. The Environmental Protection Agency (EPA) emphasizes that all homes should be tested, but some areas are at greater risk.

The EPA provides a national map to check on your risk based on state of residence.

Simple test kits to evaluate the level of radon in your home can be purchased at most hardware stores for less than $20. Many companies also offer testing. Certain states, such as Wyoming and New Mexico, are offering free test kits this month. January is the perfect time to test your home, since most tests require keeping your windows closed for the duration of the test (usually 48 hours). If the level in your home is greater than 4pCi/L (ideally if it is greater than 2pCi/L, which is the cut-off in Canada), seek help to repair the problem. Many state health departments can provide you with names of certified contractors that deal with radon. The EPA catalogs resources by state to make your search easier. The EPA also has a helpline at 1-800-SOS-RADON.

As we listen to the candidates discuss the cost of health care and ask them what they plan to do to lower our unacceptable death rate from cancer, we should point out (as an example) a simple method that could eliminate the leading cause of lung cancer in non-smokers. Test every home for radon. The research has been done, and the verdict is out. With radon we know the causes, we have the tests, and we have the treatment. A "no-brainer," our children would say. Yet, many Americans have not heard enough to test their homes for this killer. Spread the word!

For further information on lung cancer prevention in non-smokers, visit our blog entry. Further information on cancer prevention of all types and from all causes is available at Avoiding Cancer One Day At A Time.

Pancreatic Cancer Prevention: Another Vote For Whole Grains And Fiber

We have been told to eat our whole grains, but a recent study reinforces this healthful practice. Whole grains appear to lower the risk of developing pancreatic cancer, a deadly cancer with a median survival of only three to six months.

This study, conducted in the San Francisco Bay area, looked at the dietary habits of individuals and their subsequent risk of pancreatic cancer. Those who consumed two or more servings of whole grains per day (2 slices of whole grain bread), had a 40 percent lower risk of developing this deadly cancer. Reductions in risk were also noted with the consumption of brown rice and tortillas. Sadly, for those who enjoy that convenience store accompianment to their morning cup of java, doughnuts were associated with nearly double the risk. Fiber in this study also received a medal, with a 35 percent lower risk of pancreatic cancer in those getting more than 26 grams per day relative to those ingesting less than 15 grams.For a food to be classified as whole grain by the FDA, 51 percent of the product must consist of whole grains, that is, grain with all three of the kernels intact. Check the ingredients, and purchase products that list whole-wheat flour, rather than enriched wheat flour, on the label.

Examples of whole grains include:

- Whole wheat flour (also known as graham flour)

- Cracked wheat (bulgur)

- Oatmeal

- Rolled oats

- Quick oats

- Whole cornmeal

- Whole grain barley

More tips on dietary and environmental steps to lower the risk of pancreatic cancer can be found on our September 5, 2007 blog entry. For further information on cancer prevention, visit Avoiding Cancer One Day At A Time, or read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer".

Breathe Easier With A Lower Risk of Cancer

Our homes may be our havens, but indoor air has been ranked 4th in environmental causes of cancer by the Environmental Protection Agency (EPA). We tend to think of smog-filled cities as carcinogen-laden dangers, and the clear air in our homes as paradise. On the contrary, indoor air exposes us to more carcinogens than outdoor air. Follow these tips, then take a breath of fresh air!

1. Open your windows. Yes, even in colder climates -- in January. Our tightly sealed homes may lower our heating bills, but trap carcinogens indoors.

2. Purchase a few houseplants. Houseplants can decorate our homes and lift our spirits, while at the same time absorbing carcinogens in the air. NASA has identified various houseplants for their ability to clean the air in our homes.Evaluate your household cleaners. Many common household cleaners contain chemicals known to cause cancer in animals. Most surfaces can be cleaned with products safe enough to eat - baking soda, olive oil, and white vinegar.

3. Freshen your air naturally. Many commercial air fresheners contain, or result in the formation of carcinogens. Simmer lemons or cinammon on the stove, or choose potpouri as an alternative.

4. Convert your wood burning fireplace to a natural gas verson. According to the EPA, wood smoke contains volatile organic compounds, some of which cause cancer.Use integrated pest management for household pests. Children exposed to professional pest services are three times more likely to develop non-Hodgkins lymphoma.

5. Choose carpeting wisely. Check that carpeting has the green CRI carpet testing label. Request one of the newer "glue-free" pads. Ask that the carpet be "aired out" in the warehouse for a few days prior to installment, and open windows and run exhaust fans for a few days afterwards. Of course, make a "no-shoes" policy on your home to lower the need for cleaning, and to keep yard pesticides outdoors.

6. Choose solid over pressed wood products. Pressed wood and particle board emit formaldehyde vapors, one of the most common household carcinogens.

7. Do not allow smoking in your home. Period.Test your home for radon. More on this tomorrow.

For many more tips on cancer-proofing your home and life, buy Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer.

Tips To Lower Cervical Cancer Risk: January Is Cervical Cancer Awareness Month!

This year in the United States alone, roughly 10,000 women will be diagnosed with, and roughly 4,000 women will die from cervical cancer. Thankfully, screening has lowered the risk that pre-cancerous changes will progress to cancer, yet, cervical cancer still takes the lives of too many of our mothers, daughters, grandmothers, aunts, nieces, and dear friends. What can we do to lower risk?

1. Have regular Pap smears, and other follow-up as recommended. A study last month demonstrated that those individuals without insurance are twice as likely to die from cancer. Some of these deaths are related to inadequate screening and detection of cancer at a treatable stage.

If you do not have adequate insurance coverage to afford a Pap smear, many states offer these free of charge. The Center for Disease Control and Prevention's (CDC) National Breast and Cervical Cancer Early Detection Program, has a site where individuals can search for low-cost or free Pap smears by state. This is available at http://apps.nccd.cdc.gov/cancercontacts/nbccedp/contacts.asp, or by calling 1-888-842-6355 (option #7).

2. If you are diagnosed with HPV, try these dietary recommendations that may accelerate clearance of the virus, and hence, its ability to lead to cancer.

3. Consider switching to sanitary napkins instead of tampons if you are diagnosed with high risk HPV. In one study, the use of tampons appeared to slow clearance of the HPV virus.

4. Of course, practice safe sex. HPV is a sexually transmitted virus. Condoms reduce, but do not eliminate the transmission of HPV.

5. Thoughtfully consider the cervical cancer vaccine based on your risk factors. Though controversy exists regarding vaccination against HPV, the vaccine could potentially lower the risk of developing cervical cancer, the second leading cause of cancer in women worldwide.

For further information on cancer prevention, a disease that will personally touch one in three women - buy Avoiding Cancer One Day At A Time.

Presidential Candidates On Health Care: Topic #2

Our health care system is in need of care. Few candidates would argue.

Today, we address two of several levels where our current system is in dire need of repair - physicians and corporate health care - in a "novel" light - fiction! David Kerns M.D., professor of pediatrics at Stanford University Medical School, has uncovered and describes the underlying wound that afflicts physicians and administrators in their paradoxical quest, to both make a living and provide quality patient care. In his novel "Standard of Care," David narrates why we are bleeding as a nation, in a method those outside of health care can comprehend, and those on the inside will find heartwrenchingly honest and convicting. This book is a must read for anyone who wishes to address the future of health care in our country. Without this understanding, we are simply spending money to purchase bandaids to place over a deep wound that continues to bleed.

Several reader reviews of Standard of Care from Amazon are repeated below. Read more about Standard of Care and you'll appreciate why it does such a great job describing our health care system.

A call to arms! This novel pits a single protagonist against corporate medicine, one of the diseases that is making health care in the United States not the best in the world but certainly the most expensive. Dr. Daniel Fazen is the prototype of a doctor you know and trust, someone who may have taken care of you when sick (or well), and someone you can immediately like. His battle with himself and with the forces of for-profit medicine make for a fast-paced and exciting novel. It is also a call to arms for those who feel we must change the way we deliver health care in this country, soon, before it is too late. A timely subject as we approach the next election.

- Robert M. Reece MD, North Falmouth, Massachusetts

Send it to Your Congressional Representatives! If you are concerned about the state of the U.S. healthcare system, this book is for you. We are the richest country in the world, but one third of us are uninsured or under-insured, leading to denial of care and many preventable deaths. That's just not right. Standard of Care is a fast read with engaging characters involved in a medical quagmire--painfully familiar to many of us--which sucks you right in. Written by an acclaimed doctor, it helped me understand the myriad conflicts of interest between patients, their primary care physicians, the health insurance companies, and hospital corporations. I felt like I was in the shoes of the hospital executive who must choose between profit and optimal patient care. This "inside look" at our broken healthcare system left me more committed than ever to vote for presidential and state candidates who advocate fundamental health care reform. Surprisingly, after reading Standard of Care, I felt like one person really can make a difference to help solve this crisis.

- A book for our times. Amazon Reviewer, San Diego

Podcasts of David Kerns interviews on New Dimensions Radio, both a short cafe interview, and an hour long discussion of the critical problems in our health care system, are available in mp3 format. Further information and links to articles regarding the U.S. Health Care Crisis can be found at David Kerns website. For information on primary cancer prevention, the "cure" for our tragic cancer rate in the U.S. - one in two men and one in three women are expected to develop cancer - read Avoiding Cancer One Day At A Time.