Guest Author - Sally Davies

Tired of confusing advice about cancer? Here are some basics from the USA's Mayo Clinic.

*Step One: Avoid tobacco*. Making a decision never to smoke – or to give up – is your best-ever move against lethal cancer. People who don't smoke or chew tobacco have less risk of cancer in the lungs, gullet, larynx, mouth, bladder, kidney, pancreas or stomach.

Every cigarette repays your investment with over 60 substances that cause cancer. The tar in smoke makes a sticky, brown deposit throughout your airways, which traps carcinogens around healthy cells. If it's your own cigarette, there is a higher concentration – but second hand smoke is still smoke. Every year, thousands of passive smokers develop lung cancer. Chewing tobacco carries less risk to lungs, but can stimulate tumours in the mouth, tongue and throat.

*Step Two: Eat well with low alcohol intake*. Food fashions change, but there is a consensus: less fat, more fruit and veg, cooked minimally. More whole grains and beans, and make your meal colourful with green, orange, red, yellow and purple foods. Cabbage, sprouts, and broccoli – along with beans - help prevent cancers of the stomach and colon. Although moderate alcohol consumption may limit heart disease, it increases the risk of certain cancers, so stick to one unit or less per day. Boost intake of anti-oxidants, e.g. In Green tea, Cranberry juice, Garlic and other health-giving nutrients.

*Step Three: Control weight*. One in three cancers are related to obesity (NOT mild overweight). High proportions of body fat are linked to reproductive cancers: prostate, uterus, ovaries, breast. Cancers of the large bowel and rectum are also more likely. On the other hand, people who enjoy exercise, even if overweight, are less at risk for certain cancers, so keep moving!

*Step Four: Slip, Slap, Slop*. The sun's rays are dangerous. Although most skin cancers are superficial, some (melanomas) are killers. Skin cancer is more likely after one or more episodes of peeling sunburn. “Between ten and three, stay under a tree” - or better, inside. A shady hat protects scalp, face, neck and ears, all vulnerable areas – and helps keep your skin young. NEVER, never use a sunbed – your dermatologist will tell you why not!

*Step Five: Appropriate screening*. Early cancer doesn't announce itself, it must be found. If you know you've got sun damage, see a dermatologist annually. Young men: check testes for unusual lumps and bumps. Older men need prostate screening, it's unpleasant but invaluable. Other screening includes smears, breast self examination, mammograms for older women or those at particular risk; and checks of the mouth and rectum. Dental Hygienists are well placed to check your mouth for suspicious lesions: that's extra value! Report suspicious changes in any body system to your doctor.

*Step Six: Stay current*. Cancer research has had many successes. Drugs now available can decrease breast cancer by 50% in high risk women, and others are being tested. Similar research is active with Prostate cancer; a vaccine for cervical cancer is imminent, and immunotherapy is another promising field. Ordinary aspirin and ibuprofen, taken regularly, may help prevent breast, colon or oesophageal cancers. At the same time, reducing irritants and pollutants (especially in food or the air we breathe) can help, and the more aware we are, the better – as in the recent Sudan Red scare which raised awareness of cheap red-coloured spices and reminded us to check ingredients. We need a cleaner, healthier environment both inside and out - and sometimes we must demand it.

The message in a nutshell: Cancer is mostly a lifestyle disease, and although we may never be able to completely prevent it, there is much we can do to protect ourselves. Even the smallest positive change in any of the above areas is a change worth making and reduces our risk.