Public Version - National Cancer Centre Singapore
Public Version - National Cancer Centre Singapore Public Version - National Cancer Centre Singapore
Page B2 Looking Forward SALUBRIS October / November 2008 What Should I Eat To Reduce My Risk of Cancer? Eating is widely regarded as one of life’s basic joys. It is not easy for anyone to change their dietary habits in response to advice about their health. However, with increasing awareness of cancer, people are starting to pay attention to the kinds of diet that may reduce the risks of eventually developing cancer. We have less hard evidence on this subject than we would like, reflecting the difficulties involved in reliably comparing dietary behaviours of people over a long period. However, the enormous amount of data that has been reported allow us to propose certain links between diet and cancer, as summarised in the table below: Dietary Factors that Increase Risk of Some Cancers Obesity Processed food such as canned meat or “fast” (fried) food such as hamburgers and french fries Preserved (salted, cured, or smoked) food Red meat, especially if char-grilled Fat, especially animal fat or other saturated fat Excessive calories in any form e.g. sugar, starch, cakes, chocolates, soft drinks, beyond your daily energy requirement Alcoholic drinks especially if more than one per day Food that are contaminated by fungi that release mycotoxins (poisons produced by fungi), or by Helicobacter bacteria, e.g. rotten peanuts, stale meat or uncooked meat, certain mushrooms Chewing betel nut or tobacco What Else Can I Do? Exercise Regularly Dietary Factors that Reduce Risk of Some Cancers Ideal body weight Wholesome grains and fibre e.g. whole wheat, bran, oatmeal, multigrain bread Fruits and vegetables e.g. broccoli, cabbage, carrots, tomatoes White meat e.g. fish and lean poultry (de-skinned) Low fat food and other unsaturated fats e.g. olive oil, omega-3 fatty acids (in fish) Exercise daily for at least 30 mins Folic acid found in green leafy vegetables e.g. spinach, asparagus, kai lan, peas and beans Properly stored food e.g. refrigerated Prompt disposal of food that have gone bad Meticulous oral hygiene (including dental flossing) to reduce bacterial growth Many factors such as genetics, diet, lifestyle, stress and environment being the most common have been linked to cancer. Like eating appropriately, regular exercise has been linked to a reduced incidence of cancer. There is increasingly convincing evidence that regular exercise may help to prevent cancer. Hence, cancer prevention would involve targeting these factors. Studies involving diet, smoking, alcohol and obesity, have indicated that obesity is a major risk factor of several types of cancer. Reviews have indicated that regular physical activity reduces the risk of colon and breast cancers. Exercise that targets the reduction of body fat causes changes in hormone level and enhances the immune system. Read Food Labels It pays to scrutinise the ingredients listed on labels. Manufacturers often use misleading terms such as “sea salt” instead of “salt”, or “sucrose” or “fructose” instead of “sugar”. Products that are labelled fat-free still contain fat, but have to have less than 5g of it to qualify as being “fat-free”. Here are some numbers to remember when reading labels and choosing products. Low-fat: Fat-free: Less than 3g of fat per serving Less than 5g of fat per serving Low-cholesterol: Less than 20mg per serving and less than 2g of saturated fat Low-calorie: Calorie-free: Low-sodium: Less than 40 calories per serving Less than 5 calories per serving 140mg or less per serving Keep Your Child Slim The best time to optimise dietary habits is in childhood and adolescence. Try to keep your children slim and active. Avoid feeding them foods that contain excess sugar, fat and carbohydrate, and encourage some exercise each day. After all, a lifetime of “healthy eating” may reduce cancer risk by as much as 30% to 50%, so it’s never too early to start! Calculate Your Cancer Risk You can estimate your risk of breast, bowel, uterine, ovarian, or prostate cancer by visiting the website http://www.yourcancerrisk.harvard.edu/.
LESSONS FROM SURVIVORS The lessons learnt after the diagnosis of cancer are common to many who have suffered from this disease, and perhaps a few are unique to our experience. Below is a compilation of valuable lessons learnt by survivors who had gone through the cancer journey, which we would like to share with our readers. Page B3 Tender Care SALUBRIS October / November 2008 Lesson 1 As the greatest physician, God appreciates the value of a referral. Early detection and prevention is important. We went through many months of denial and postponement that allowed the cancer to advance. This can be totally prevented. For those of us who have a religion, we believe that God has given our doctors an arsenal of treatments and the will to find a cure. Whatever faith we have embraced, our own God wants us to have faith, but at the same time God wants us to seek out earthly assistance. Lesson 2 Make sure your doctor understands that hope is a vital part of the practice of medicine. We heard repeatedly from our doctors that attitude and faith had an enormous effect on healing. One wonders why more physicians are not prescribing it. It is at least as effective as some of our medications. Lesson 3 Cancer is NOT an infectious disease. We will always be grateful for the overwhelming love we received from friends and family. But we are saddened by several personal and professional friends who never once responded to our most basic need to show they cared. The silence is deafening. Lesson 4 Avoid doomsayers. Just as it is vitally important to hear encouragement from friends and family, it is equally important to avoid those who deliver gloom and doom. Seek out people who radiate a positive glow, and stay away from those who drain your energy and confidence. Lesson 5 The way you look affects the way you feel. It is terribly painful to lose one’s hair. But if it is going to happen, get a short haircut right away. It lessens the trauma as the hair comes out. Wigs can be an opportunity to experiment with the different look you fancy. Take special care to wear clothes that make you feel attractive. Pay attention to grooming and hygiene. Look for humour and find opportunities to laugh. It is one of God’s greatest gifts. Nothing can make you feel and look better than a smile. Lesson 6 Cancer does NOT mean the end of a sexual relationship. It is not easy to talk about one of the most personal aspects of life. The closeness and bond between you and your partner during this time are critically important to maintain. While the period following the diagnosis and treatment requires untold patience and understanding, normal sexual relations can and should continue. It is important to discuss this with your doctor or nurse. They may be able to offer some helpful tips or advice. Lesson 7 Listen more, look more and love more. Cancer changes everything. But it does not have to change everything for the worse. Even in this terrible situation, there is opportunity. It is important to slow down and reevaluate what and who is really important in life. Cancer can bring wonderful people into your life that will give you strength, love and special kindness. Lesson 8 Listen more, look more and love more. Strengthen your faith. Cancer is a lonely disease but you do not have to go through it alone. We are no longer in denial and are able to go on with our lives feeling enriched and happier than ever. For many, having faith in a religion helps and for those who do not have a specific religion, talking about your illness with your close friends and relatives will help to strengthen your hope and confidence to cope with it. We have confidence in the future and know that no matter what cancer has in store, we are prepared for it. Cancer Support Programmes The National Cancer Centre Singapore conducts support programmes for patients, their families and cancer survivors to address issues of living with cancer. For more information, please call the Cancer Helpline at 6225 5655 or email: cancerhelpline@nccs.com.sg Acknowledgement: Special thanks to all cancer survivors for sharing their thoughts and experiences.
- Page 1 and 2: Issue No. 01 • MICA (P) 207/10/20
- Page 3 and 4: Today, NCCS is an example of what a
- Page 5: FACE OF A CANCER CELL Page B1 Looki
- Page 9 and 10: Page B5 SALUBRIS October / November
- Page 11 and 12: Page B7 SALUBRIS October / November
- Page 13 and 14: NCCS Activities In and Around the C
- Page 15 and 16: Congratulations to All! Page A7 Peo
Page B2<br />
Looking Forward<br />
SALUBRIS<br />
October / November 2008<br />
What Should I Eat To<br />
Reduce My Risk of <strong>Cancer</strong>?<br />
Eating is widely regarded as one of life’s basic joys. It is not easy for anyone to<br />
change their dietary habits in response to advice about their health. However, with<br />
increasing awareness of cancer, people are starting to pay attention to the kinds of<br />
diet that may reduce the risks of eventually developing cancer.<br />
We have less hard evidence on this subject than we would like, reflecting the<br />
difficulties involved in reliably comparing dietary behaviours of people over a long<br />
period. However, the enormous amount of data that has been reported allow us to<br />
propose certain links between diet and cancer, as summarised in the table below:<br />
Dietary Factors that Increase<br />
Risk of Some <strong>Cancer</strong>s<br />
Obesity<br />
Processed food such as canned meat or<br />
“fast” (fried) food such as hamburgers and<br />
french fries<br />
Preserved (salted, cured, or smoked) food<br />
Red meat, especially if char-grilled<br />
Fat, especially animal fat or other<br />
saturated fat<br />
Excessive calories in any form e.g. sugar,<br />
starch, cakes, chocolates, soft drinks,<br />
beyond your daily energy requirement<br />
Alcoholic drinks especially if more than<br />
one per day<br />
Food that are contaminated by fungi that<br />
release mycotoxins (poisons produced by<br />
fungi), or by Helicobacter bacteria, e.g.<br />
rotten peanuts, stale meat or uncooked<br />
meat, certain mushrooms<br />
Chewing betel nut or tobacco<br />
What Else Can I Do?<br />
Exercise Regularly<br />
Dietary Factors that Reduce<br />
Risk of Some <strong>Cancer</strong>s<br />
Ideal body weight<br />
Wholesome grains and fibre e.g. whole<br />
wheat, bran, oatmeal, multigrain bread<br />
Fruits and vegetables e.g. broccoli, cabbage,<br />
carrots, tomatoes<br />
White meat e.g. fish and lean poultry<br />
(de-skinned)<br />
Low fat food and other unsaturated fats e.g.<br />
olive oil, omega-3 fatty acids (in fish)<br />
Exercise daily for at least 30 mins<br />
Folic acid found in green leafy vegetables<br />
e.g. spinach, asparagus, kai lan, peas<br />
and beans<br />
Properly stored food e.g. refrigerated<br />
Prompt disposal of food that have gone bad<br />
Meticulous oral hygiene (including<br />
dental flossing) to reduce bacterial growth<br />
Many factors such as genetics, diet, lifestyle, stress and environment being the most<br />
common have been linked to cancer. Like eating appropriately, regular exercise has<br />
been linked to a reduced incidence of cancer. There is increasingly convincing evidence<br />
that regular exercise may help to prevent cancer. Hence, cancer prevention would<br />
involve targeting these factors. Studies involving diet, smoking, alcohol and obesity,<br />
have indicated that obesity is a major risk factor of several types of cancer. Reviews<br />
have indicated that regular physical activity reduces the risk of colon and breast<br />
cancers. Exercise that targets the reduction of body fat causes changes in hormone level<br />
and enhances the immune system.<br />
Read Food Labels<br />
It pays to scrutinise the ingredients<br />
listed on labels. Manufacturers often<br />
use misleading terms such as “sea<br />
salt” instead of “salt”, or “sucrose” or<br />
“fructose” instead of “sugar”. Products<br />
that are labelled fat-free still contain<br />
fat, but have to have less than 5g of<br />
it to qualify as being “fat-free”. Here<br />
are some numbers to remember when<br />
reading labels and choosing products.<br />
Low-fat:<br />
Fat-free:<br />
Less than 3g of fat<br />
per serving<br />
Less than 5g of fat<br />
per serving<br />
Low-cholesterol: Less than 20mg per<br />
serving and less than<br />
2g of saturated fat<br />
Low-calorie:<br />
Calorie-free:<br />
Low-sodium:<br />
Less than 40 calories<br />
per serving<br />
Less than 5 calories<br />
per serving<br />
140mg or less<br />
per serving<br />
Keep Your Child Slim<br />
The best time to optimise dietary habits<br />
is in childhood and adolescence. Try<br />
to keep your children slim and active.<br />
Avoid feeding them foods that contain<br />
excess sugar, fat and carbohydrate, and<br />
encourage some exercise each day. After<br />
all, a lifetime of “healthy eating” may<br />
reduce cancer risk by as much as 30%<br />
to 50%, so it’s never too early to start!<br />
Calculate Your <strong>Cancer</strong> Risk<br />
You can estimate your risk of breast,<br />
bowel, uterine, ovarian, or prostate<br />
cancer by visiting the website<br />
http://www.yourcancerrisk.harvard.edu/.
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