"You have cancer". These are three words you never want to hear. Cancer seems to be the scariest word in the English language, and for a good reason. Cancer is the second leading cause of the death in Georgia. The problem is that we have such limited knowledge about cancer. There is no vaccine, and there are no steps we can take to assure ourselves that we will never develop cancer. But, there is hope. The research and medical communities, after numerous studies, have discovered that there are ways that we can reduce our risk for this disease. With some simple changes in your lifestyle, including your dietary habits, you can reduce your risk of developing cancer.

Tobacco use is directly related to more cancer deaths in the US than any other cause. Believe it or not, one-third of all cancer deaths in the US can be attributed directly to cigarette smoking, the most notable being lung cancer. The current recommendation is to never start using any tobacco, including smokeless tobacco products. If you do use tobacco, immediate cessation is encouraged. The National Cancer Institute and American Cancer Society have invested many resources in recent years into anti-tobacco campaigns geared toward the young people of our nation to encourage them never to start this dangerous habit. Through a program funded in part from the Tobacco Settlement fund, Georgia is participating in the national Tobacco Quit Line. For more information or assistance with quitting, please call 1-877-270-STOP.

It has been estimated that about 35% of all cancer deaths in the US are related to dietary factors. From what researchers have discovered about the importance of a good diet, The National Cancer Institute (NCI) has published dietary guidelines, which are consistent with the United States Department of Agriculture, and the Department of Health and Human Services (see "National Cancer Institute Dietary Guidelines" sidenote).

These recommendations have been made after years of research on different populations and their dietary habits. Population studies have been done separately for low-fat diets, for high fiber diets, and for high fruit and vegetable consumption diets. All three of these dietary factors were linked to a lower cancer rate for each population. Populations with a lower dietary fat intake have consistently been shown to have a lower incidence rate for breast, colon, and prostate cancers. High fiber diets have revealed possible protective effects against colon cancer especially, but have also displayed reduced risks for breast, rectum, oral cavity, pharynx, and stomach cancers. High fruit and vegetable intakes have exhibited protective effects against the risks of lung, colon, rectum, oral cavity, esophagus, stomach, pancreas, uterine cervix, and ovary cancers. Modifying your diet to include these three recommendations is much easier than it may sound. Fruits and vegetables contain large amounts of fiber, and tend to be low-fat, especially if they are prepared in a low-fat manner. For these reasons, it is recommended that all persons consume 5 or more fruits and vegetables everyday.

The recommendation to avoid obesity goes right along with the low-fat diet recommendation. This also should encourage you to get moving! The American Cancer Society encourages 20 to 30 minutes of aerobic activity most days of the week. Also, eating a diet of moderation will help reduce the risks for obesity. Intake of items with low nutritional value should be limited. Alcohol should also be consumed in moderation, if at all. A high alcohol intake has been known to cause liver cancer and has been linked to an increase in the prevalence of oral, pharyngeal, esophageal, and laryngeal cancers. Even breast, colorectal, and rectal cancers can be attributed to obesity. Salt-cured, salt-pickled, and smoked foods should be limited; they increase the risk for stomach and colorectal cancers.

There are many vitamins and minerals that have been associated with a decreased risk of cancer. Some of these include vitamin A, vitamin C, vitamin E, selenium, calcium, and carotenoids, which include beta-carotene, alpha-carotene, and lutein. These findings are seen in many large population studies, but an interesting phenomenon has occurred. With these population studies, researchers figured out vitamin and mineral consumption by looking at each individual's diet. When a connection was found between a high consumption of a vitamin or mineral and a lowered cancer incidence, more studies followed. In these follow-up studies, supplements are given to the participants and in many cases, a negative correlation was found between the supplement and the cancer incidence rate. At times the studies actually revealed no correlation at all. This suggests that the specific vitamin or mineral is not the reason for the lowered cancer incidence rate, but it actually may be the food source, which is full of many different vitamins and minerals, that have the protective effect. Findings such as these should encourage us to eat a diet composed of a wide variety of foods, including plenty of fruits and vegetables.

This last piece of advice is certainly not the least important; for it is the reason so many people today are survivors of cancer. Regular physicals and routine cancer screenings are a must for an overall healthy lifestyle. These regular screenings are increasing the rate of early cancer detection. When cancer is detected early, before it has spread to other parts of the body, it can be more effectively treated and often with fewer side effects. Your doctor can determine which screenings you should have, taking into consideration genetics, age, gender, and other factors.

Individually, these recommendations play a small part in overall cancer rate reduction. Combine them and your risk for cancer death is drastically reduced. Nothing else should be more important than your health and the health of your family. So, make good choices in your life today for a better quality of life tomorrow!