By Dr. Sidra Khalid
April is cancer awareness month for head and neck cancers and esophageal cancer. Lifestyle changes play an important role in decreasing the chance of cancer development.
Lifestyle changes can be difficult to implement all at once; plan to reach one goal at a time to achieve results. Join a support group or include family members, which can help. In the end, one of the important benefits of changing your lifestyle is cancer prevention.
HERE ARE SOME WAYS TO REDUCE YOUR RISK:
1. See a dentist routinely for dental exams, which is helpful in detecting oral cancers. Taking good care of your teeth and gums is essential because poor oral hygiene and periodontal disease increase oral cancer risk.
2. Quit smoking and decrease second-hand smoke exposure.
3. Decrease the use of smokeless tobacco, such as snuff and chewing tobacco.
4. Decrease alcohol intake.
5. Dietary changes are key and include:
- Eating more fruits and vegetables
- Reducing intake of red meat
- Reducing intake of nitrite-containing foods
- Avoiding drinking beverages or eating foods at high temperatures
- Decreasing intake of high-calorie and sugary, refined foods
- Drinking more water
- Eating smaller portion sizes
- Taking a probiotic to help maintain a healthy gut
6. Exercise and maintain a healthy body mass index.
- Plan an exercise regimen with goals tailored to your activity level and health conditions.
- Include family and friends in your workout regimen.
- Incorporate exercise during work time, such as taking the stairs, stretching at your desk or taking a walk during your lunch break.
- Make your exercise plan a mixture of aerobic and strength exercises.
7. Monitor for GERD – a.k.a. acid reflux.
8. Decrease intake of non-steroidal anti-inflammatory drugs (NSAIDs), which include aspirin and ibuprofen.
9. Manage stress:
- Set aside some time during the day for relaxation, such as yoga and meditation.
- Select a hobby.
- Set time aside for self-reflection if needed during the day.
- Build emotional and mental support links with family and friends.
10. Get good sleep.
- Aim for at least eight hours per night.
- Avoid caffeinated or sugary foods near bedtime.
- Limit use of electronics near bedtime.
- Darken the bedroom if possible.
- Set a bedtime.
11. Stay up to date with vaccines, such as those for hepatitis and the human papilloma virus.
12. Keep up with cancer screenings, including mammograms, pap smears, colonoscopies, low-dose CT scans for those with a history of smoking, etc.
13. Know your family history, and seek genetic counseling if necessary. If a hereditary predisposition is present and detected, appropriate screening tests can help with early detection.
Dr. Sidra Khalid is a physician with Memorial Physician Clinics specializing in hematology, oncology and internal medicine. Reach her at (228) 575-1234.