SELF HELP RESOURCE - Wellness / Health

Lower your chances of getting cancer
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World CANCER DAY is on February 4th, and it is time to take a closer look at this major public health concern in India. According to a 2022 report by Ernst & Young- “deaths due to cancer has remained among the top 5 causes of deaths in India over the last decade.” 

According to the National Cancer Registry Programme of the Indian Council of Medical Research (ICMR), an estimated incidence of cancer cases in India by different states and Union territories in 2020 was 13,92,179 and it increased to 14,26,447 in 2021 and 14,61,427 in 2022. 
 
Although many possible risk factors are being studied and some, such as tobacco use have been confirmed as a definite cause for cancer, here are some other reasons that may also cause cancer. 

Cigarette smoking:  According to a report by the World Health Organization (WHO), Indian suffers an economic burden of disease from cancer due to cigarette smoking. Estimates say our nation loses 1% of their GDP due to disease and early death from tobacco. 

People who smoke any kind of cigarette are at much greater risk of lung cancer than people who do not smoke. Cigarettes contain at least 70 chemicals that are known to cause cancer. Smoking harms nearly every organ of the body and diminishes a person’s overall health. It causes cancers of the lung, oesophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as acute myeloid leukaemia. 

Regardless of their age, smokers can substantially reduce their risk of disease, including cancer, by quitting. 

Alcohol: Based on extensive reviews of research studies, there is a strong scientific consensus of an association between alcohol drinking and several types of cancer (1, 2 The research evidence indicates that the more alcohol a person drinks—particularly the more alcohol a person drinks regularly over time—the higher his or her risk of developing an alcohol-associated cancer.  

It has been observed that alcohol consumption can lead to development of head and neck cancer, oesophageal and colorectal cancer, liver cancer and breast cancer. 

Studies have found that stopping alcohol consumption is not associated with immediate reductions in cancer risk; instead, it may take years for the risks of cancer to return to people who don’t consume. 

Prevention is better than cure, stay away as much as possible from alcohol, or keep it to a bare minimum. 

Chemical Toxins 

Acrylamide:  

Acrylamide is a chemical used for manufacturing paper, dyes, plastics etc.  Researchers in Europe and the United States have found acrylamide in certain foods that were heated to a temperature above 120 degrees celsius , but not in foods prepared below this temperature. Potato chips and french fries were found to contain higher levels of acrylamide compared with other foods. The World Health Organization and the Food and Agriculture Organization of the United Nations stated that the levels of acrylamide in foods pose a “major concern”. 

A series of case-control studies have investigated the relationship between dietary intake of acrylamide and the risk of developing cancers of the oral cavity, pharynx, esophagus, larynx, large bowel, kidney, breast, and ovary. 

Many plant-based foods contain “asparagine” an amino acid.  When heated to high temperatures in the presence of certain sugars, asparagine can form acrylamide. High-temperature cooking methods, such as frying, baking, or broiling, have been found to produce acrylamide while boiling and microwaving appear less likely to do so. Longer cooking times can also increase acrylamide production when the cooking temperature is above 120 degrees celsius. 

Decreasing cooking time, blanching potatoes before frying, and post drying (drying in a hot air oven after frying) have been shown to decrease the acrylamide content of some foods. 

Styrene 

 Styrene is commonly used to manufacture plastics and disposable cups that are often used for hot beverages like tea and coffee.  

Studies show that styrene exposure could increase the risk of cancers like leukaemia and lymphoma. The IARC [International Agency for Research on Cancer] has placed styrene in a Group 2A and says that it is probably carcinogenic to humans. 

 

Viral Infections: 

The Human Papilloma Virus is known to affect the reproductive organs and could cause oncogenic warts [cancer causing]. If an individual's immune system is not strong enough to deal with the virus, it stays in the body and affects healthy cells which then results in cancer.  

According to the global cancer statistics in 2020- India contributed to 7% of the global cancer incidence and 24% of global HPV related cancer incidence in 2020. 

To prevent HPV there are vaccinations available, HPV awareness are screening has also increased in recent years. 

 

Chronic Inflammation: 

An inflammatory response is a natural way of helping an injured part of the body or a tissue to heal. Once healed, ideally inflammation should also subside. However, in the case of chronic inflammation, the inflammatory response does not subside. This could be due to an auto immune condition or an individual being obese. Over time inflammation damages the body’s DNA, making cells replicate faster and increasing cancer risk. There is a link between chronic inflammatory bowel diseases like Crohn’s and ulcerative colitis sometimes resulting in colorectal cancer. 

However, effective lifestyle changes can help lower chronic inflammation. Almost 35% of cancers are linked to stress, an unhealthy diet and lack of exercise. Staying sedentary for long periods of time, eating too much junk, packaged or processed foods and experiencing high levels of stress long term are risk factors. 

Processed foods also come with several chemicals, additives and preservatives which increase the risk of several cancers of the digestive tract. 

To counter these effects, it is important to strengthen the diet by including more whole foods, plant-based foods and by employing healthy cooking methods. The inclusion of probiotics can also help combat inflammation. Fermented foods like- idli, dosa, dhokla, yogurt, miso, kimchi and fermented vegetables can be included in the diet.  

 

Obesity 

Obesity is associated with increased risks of cancers of the esophagus, breast (postmenopausal), endometrium (the lining of the uterus), colon and rectum, kidney, pancreas, thyroid, gallbladder, and possibly other cancer types. 

Obesity is associated with increased risks of the following cancer types 

• Esophagus 

• Pancreas 

• Colon and rectum 

• Breast (after menopause) 

• Endometrium (lining of the uterus) 

• Kidney 

• Thyroid 

• Gallbladder 

Making changes in diet and lifestyle to lose weight is important. The Centers for Disease Control and Prevention says that even a decrease of 5 to 10% of body weight in obese or overweight individuals can reduce elevated cholesterol, blood pressure and sugars. Even Cancer. Net backs up this claim and states that losing weight also lowers the risk of developing cancer.  

Avoid smoking and alcohol, stay away from fried stuff as much as possible to avoid increasing your risk of getting cancer. Losing weight, increasing physical activity, and eating a diet rich in fresh fruits, vegetables and whole grains are the best-known defence against cancer. In addition, it is important to set a healthy sleep schedule and work with a support group or a well-qualified counsellor who can help you manage stress effectively. 

If you would like to discuss this further or need some help or support in this or any other area, our wellness coaches would be happy to help. 

References: 

 

Latest Comments

Suchismita_ on 07 Nov 2022, 12:30 PM

The article brings forth a topic that is very relevant and needs to be discussed more often.