Preventing Cancer
A wellness lifestyle implies taking responsibility for your health and making wise choices. The purpose of this chapter is to discuss how to decrease cancer risk,which is strongly affected by personal lifestyle choices. Adult cancer is largely a preventable disease. While no one would choose to have cancera, person might choose to use tobacco, tan excessively or eat a high-fat diet, factors that can initiate and promote cancer. You will learn which behaviors increase health risks and how to decrease those risks to enhance your state of wellness. This chapter covers what cancer is, its controllable risk factors, early detection, self-exams common cancers and their symptoms, preventive behaviors, and treatments.
Prevention, rather than treatment, is emphasized because it is in prevention that we have the greatest control.
CANCER INCIDENCE
Cancer is the second most common cause of death in the United States after heart disease. See Figure l2-1,for cancer death rates by site and gender. According to present rates, about one in three Americans will eventually have cancer. While cancer is most common in people over age 55, it can strike at any age. The earlier a cancer is detected the simpler the treatment is and the higher the survival rate is. We know that simple lifestyle changes can cut your risk ofcancer. For this reason,it is important to understand cancer risk factors and warning signals and to practic self-exams.
WHAT IS CANCER?
Cancer is not a single disease but a group of over 100 different diseases chracterized by abnormal cell growth and replication. Normally,cell sgrow and are replaced in an orderly manner. Enough new cells grow to replace the ones that are worn out and iniured. Cancer cells lack
Age-adjusted cancer death rates.
SOURCE: Surveillance, Epidemiology, and End Results Program, 1973-1999, Division of Cancer Control and Population Sciences, National Cancer Institute, MD 2003. *Age-adjusted to the 2000 U.S. standard population.
controls to stop the growth process and continue to grow and multiply without restraint. This loss of control of cell growth may be due to a variety of factors. Ultraviolet radiation from sunlight, tobacco smoke, viral infections, diet, and chemicals in food and the environment all have been implicated.
It is possible that all of us at some time experience potentially cancerous changesin our cells.These precancerous cells usually die or are destroyed by the immune system. Few live long enough to cause harm. If one abnormal cell survives it can replicate in to billions of cells, forming a lump or tumor. Tumors may be benign or malignant. Benign tumors are usually nonthreatening. Although they can grow large enough to interfere with organs and bodily functions, they seldom caused eath.They usually resembles urroundingt issue, remainl ocalized and spread by expansion like a wart or mole. They do not spread to other parts of the body. They can be removed completely by surgery and are not likely to recur. Malignant tumors are cancerous. They differ from surrounding tissue and tend to spread through metastasis. In metastasis cells break a way from the primary tumor and migrate to other tissues through the lymph or blood system and continue to grow. They have lethal potential because they invade and destroy normal tissues and spread to other parts of the body.
HOW TO CUT YOUR RISK OF CANCER: PRIMARY RISK FACTORS
People hear so much about cancer, they often get the feeling that everything causes cancer. If everything causecs ancer the resems to be no use in trying to avoid it. They feel that there is little they can do to make a difference in their cancerr isk or that it is not worth the effort.
They are wrong.Cancer,like heart disease is, largely preventable.Up to 80 percent of cancers may be related to lifestyle factors over which you have control. Only 5 percent can be blamed on environmentafl actors.These cancer so ccurasa result of cumulative exposureto carcinogens, substances that cause cancer, and/or a weakened immune system that does not effectively scavenge precancerouc sells.There are five major risk factorsf or developing cancert hat are within your control.
Primary risk factors for cancer are:
· Tobacco use
· Sun overexposure
· Diet
· Inactivity
· Obesity
Several other factors contribute to an increased risk of cancer Secondary risk factors for cancer home of which are controllable,in clude:
· Excessiv aelcohol consumption
· Exposure to home iral infections, for example, hepatitis B
· Exposure to radiation,workplace hazards and certain chemicals
Preventable factors that initiate cancer are associated with different death rates. For example, skin cancers, mainly caused by ultraviolet exposure are the most common form of cancer but are highly curable, and so few people die from them. Lung cancer, mainly from cigarettes moking,is far less common but very deadly and kills far more people. The percentage of cancer deaths attributable to preventable causes of cancer is shown in Figure.
Choices you make daily can greatly cut your cancer risk. It is a matter of education and habit change. What follows is a discussion of what you can do.
Tobacco Use
This includes cigarettes, pipes,cigarss, nuff,and chewing tobacco.Tobaccoc ontainsm any carcinogensth at increaset he risk of developings everal types of cancers. (See Chapter 13 for additional information on the effects of tobacco.) Frequente xposureto toxins ingested from tobacco products weakens the immune system and decreaset she body's ability to cleanse it self of precancerous cells. In addition, when a smoker is exposed to other carcinogenst, here seems to be a synergistic effect that multiplies cancer rates beyond what would be expected from the effect of each carcinogen alone. For example, smoking combined with the use of alcohol greatly increaset she risk of cancer. The number of smokers is decreasing in the United States.However,the use of smokeless tobacco,especially "dipping snuff" has increased. Where as tobacco use is most often implicated in lung cancer,tobacco products can produce a variety
SOURCE: Harvard Center for Cancer Prevention. Harvard Report on Cancer Prevention. Vol. 1: Causes of Human Cancer. Cancer Causes and Control 7 (Suppl): 1996.
of oral cancers,including cancer of the lip, tongue, mouth, and throat. Spit tobacco, also known as smokeless tobacco or chews nuffor dip, can cause cancer of the mouth and throat after as little as 3 years of use. Changes in the oral mucosa are found as soon as 7 days after using spit tobacco. Over 2,000 chemical ingredients,including formaldehyde, cadmium, arsenic, and nitrosamines, are in these types of tobacco. Nitrosamines are powerful cancer-causincgh emicals that are 50 times higher in spit tobacco than in cigarettes. This makes it even more dangerousth an smoking and in less time. Smokeless tobacco use can cause a whitish leathery patch, called leukoplakia, to develop in the mouth where the tobacco is placed between the cheek and the gums. Over half to two-thirds of smokeless tabacco user shave thesep recanceroulse sions. Smokeless tobacco user sincrease their risk of oral cancero ver 50 times compared with nonusers.Other problems include tooth decay, mouth sores, permattenl gum recession, tooth loss, bad breath, drooling, and stained teeth. Spit tobacco is not a safe alternative to smoking. It is "cancer in a can."
The good news is that cancers caused by tobacco are 100 percent preventable .If you don't use tobacco, don't start. If you are a tobacco user, quit. People who quit, no matter at what age, live longer, healthier lives than do those who keep using tobacco. For the majority of Americans who don't use tobacco, reducing sun exposure and eating healthfully are the most powerful tools for decreasincg ancer risk.
Sun Overexposure
Overexposure to the sun is the main cause of skin cancer. It is estimated to strike one of every six Americans, making it the most common cancer. We have been a nation of sun worshipers and are seeing the consequences. How ironic that the price of a "healthy" tan can be premature skin aging and wrinkling and skin cancer. It is never good to lie in the sun to tan, but you can still enjoy outdoor activities and minimize the negative effects by following the guidelinesin Table1 2-1.
How to Reduce Sun Exposure
Diet
About one-third of cancers can be prevented by a healthful diet. Certain foods seem to be relate to an increase or decreasien home kinds of cancers for instance, a high-fat diet seems to play a role in the development of breast, colon, and prostate cancers. A multitude of studies show that by eating whole-grain foods, fruits, and vegetables and by avoiding high-fat red meat, bacon, and processed meats,we could significantly reduce our overall cancer risk.
The food pyramid in and the dietary guidelines are excellent models to follow. However, many Americans are not making these simple dietary adjustments. OnIy 24 percent of Americans eat the recommended five or more servings of fruits and vegetablesa day. Eating a variety of fruits, grains,and vegetableiss not only more healthful but less expensive than buying a lot of high-fat meat and highly processed foods such as hot dogs, fries, chips, doughnuts, and junk cereals Concerns have been voiced about pesticide and chemicalr esidues in fruits and vegetablesa, s well as about irradiation of fresh produce and poultry. There is no doubt that the production, processing and transportation of food in our mass-market world raise concern necessitate further research. Nevertheless we do know that sun exposure, a fatty diet, inactiviry obewsity and tobacco products are highly controllable are as here your behavior has a major impact. Taking positive steps in these are as makes more sense than worrying about food products over which you have little control.
Cancer Deaths Preventable by a Healthy Diet
By making positive choices in your daily diet and following the guidelines listed here,you can promote good health now and reduce your cancer risk in the future.
1.Decrease fat intake, particukulary from animal sources. Eat low-fat meats and dairy products, as well as vegetarian meals. Cut way back on fried foods (averageo ne serving or lessa day) and fatty sweets (pastry cookies) Decrease consumption of foods high in saturated fat and transfat. Limit consumption of red meat, particularly high-fat meat. High-fat diets are related to an increased risk of cancer of the colon, rectum,prostate,and endometrium. Some studies have also linked a high-fat diet with an increased risk of breast cancer. Whether this risk is related to the amount of fat, type of fat, caloriesin fat, or home other factor in dietary fats is not yet clear.
2. Choose most of the foods you eat from plant sources. Eat five to nine serving so fruits and vegetables a day, as well as six or more servings of whole-grain breads and cereals b, own rice,pasta,or beans.
Diets rich in fruits and vegetables (French fries don't count) protecty ou againstm any cancers, particularly those occurring in the gastrointestinal and respiratory tracts, uch as cancers ofther colon, lung, stomach,esophagusm, outh, and throat. Grains are important sources of many nutrients, such as selenium and folic acid, which somes tudies ave associated with a lower risk of colon cancer. It is not yet known exactly what factors in plant foods provide protective benefits. Fiber has long been thought to be protective against colon cancer but recents tudies leave this open to question. Certainly consuming more plant foods leavesless room for high-fat,emptycalorie foods, and plant foods are rich in essential vitamins, minerals, and protective phytochemicals,natural plant substances that help ward off cancer. Some phytochemicals may block carcinogenb sefore they have a chance to cause cancera, and others may stop cancer cells from multiplying or spreading. Scientists are studying many substances in plants in an effort to learn specifically what substances or combinations of substances a reprotective a gainstc ancer.
Healthy Changes
One-Day Sample Menu
3.Eat craciferuos vegteable : Broccoli,
cauliflower,
brusselss prouts,
cabbaget,
turnip greens
and other members of the mustard family help prevent certainc cancers from developing. Phytochemicals unique to crucifera (cabbaget, turnip, and mustard family) stimulate liver enzymes responsible for inactivating toxic chemicals.
4. Include foods rich in vitamins C and E, folic acid, and beta-caroteinney in your diet each day:
Citrus fruits,
tomatoes green peppers,
Baked potatoes,
broccoli, and strawberries
are high in vitamin C.
Dark-green and deep-yellow fresh vegetables and fruits sucha scarrots corn, spinach winter squash peaches
and apricots contain up to 500 or more natural carotenoids.Wrile much research as focused on beta-carotene, many other carotenoids are stronger antioxidants, and it may be that a combination of these and other phytochemicals makes them cancer-protective. Green and leafy vegetables whole grains,
egg yolks,
nuts,and wheat germ contain folic acid and vitamin E. Folic acid is a B vitamin that guards againts cell mutations and chromosome a bnormalities that may be involved in the initiation of cancer. Folic acid works synergistically with other antioxidant vitamins and phytochemicals to neutralize free radicals, potentially dangerous substances that produce precancerouse cellular damage. These foods also help strengthen the body's immune system.
5. Consume charcoal-grilled salted and nitrite-cured, smoked and pickled foods in moderation: Charring and cooking meats at high temperatures from long periods produces carcinogens. The preservative nitrate in processed meats such a hot dogs, luncheon meats,bacon,beefs ticks,and beef jerlqy forms cancer-causinsg substance when broken down by the body.
hot dogs
6. Consumå tree to four seraings of low-fat dairy products and other calcium-rich foods daily: Calcium binds with bile acids and prevents abnormal cell growth in the digestive tract, reducing the risk of colorectal cancer. Also, processed cheese contains a cancer inhibitor, a form of linoleic acid, which may be incorporated in to body cells of people who consume it, locking in a defense a gainst cancer.
7. Include sol foods in your diet.If you are not eating soy foods now, it's a good time to start. Soy not
only has heart-healthy benefits,it may protect against breast and prostate cancer. Breast and prostate cancer rates are far lower in some Asian countries where soy foods are consumed daily.While American and Asian diets differ in many ways,when scientists compared 1 ,200 Japanese women who had breast cancer with 23,000 who did not, the cancer-free women ate much more soy foods than did those with cancer. A study in Singapore found that premenopausa women who consumed the most soy had over 50 percent less risk of breast cancer than did those who ate the least.Researches state that soy appears to work by increasing the production of enzymes that detoxify free radicals .Researchears also believe that phytochemicalsin soy called phytoestrogen may estrogenre ceptors and prevent the growth and proliferation of certain cancers that feed on estrogen .However,it is possible to get too much of a good thing. Breast cancer patients and those at high risk for breast cancer should not load up on soy or take or take isoflavone pills extracted from soy.
While one to two servings a day are fine, there is concern that too much soy could cause estrogen imbalances that stimulate breast cancer growth. Soybeans and products such as tofu, soy milk, and tempeh are good sources of protective phytochemicals. While many Americans are unfamiliar with soy-based foods,dubiousa bout the taste,or unfamiliar with how to prepare them, soy dishes can be tasry and soy is easy to work into your daily diet. Try soy burgerss, soy corn dogs,or soy chicken nuggets or try soy milk on breakfast cereal.Soy burgerc rumbles work well in spaghettsi auce and chili. Soy nuts make a good snack. Even one serving of soy a day decreases cancer rates.
8. Include egood fats in your diet. Omega-3 fats from flaxseed and fatty fish such as salmon, sardines, and tuna may slow tumor growth. The monounsaturated fat in canola and olive oils may also be protective.Aim for two to four servingso fish a week. Add ground flxseed to the batters for baked goods and to cereal and yogurt.
Inactivity
Physical fitness appears to have a protective effect against cancer mortality. Experts speculate that exercise enhanceso verall health and well-being and stimulates the immune system, which may then scavenge abnormal cells more effectively. Having a strong immune system is a key factor in preventing cancer because we are exposed to carcinogens every day. Researchers also speculate that exercised ecreases the production of some reproductive hormones in both men and women, decreasing the risk of cancers that depend on these hormones to develop, such as breast and prostate cancers. Many studies have found an association between physical activity and a reduced risk of breast cancer. In one study, women who exercised at least four times a week had a 37 percent lower risk of breastc ancert han did their sedentary peers. A study of Harvard alumni found that men who bumed at least 1,000 calories a week in physical activity had half the risk for colon cancer of inactive men. (One thousand calories is the approximatee quivalent of walking 2 miles a day, 5 days a week.)
This is true for women as well. A Harvard study of women found that for every day a woman walks a half hour, her risk of colon canceris decreased by 10 percent.Other studies show that the more you exercise the more protection you get.Exercise appears to prevent colon cancer by helping to speed food through the digestive system, leaving less time for carcinogens to remain in contact with the colon.
Inactivity may be a greater risk than obesity in the cancere quation.
Studies done at the Cooper Institute in Dallas have shown that exerciseis beneficial in reducing cancer risk evenf or those who are over weight. Thousands of people were treadmill tested for cardiorespiratory fitness and then tracked for long-term health. Studies based on that data indicated that physically active individuals who are overweight have a lower risk of cancer than
SOURCE: S. N. Blair, H. W. Kohl III, R. S. Paffenbarger, Jr., D. G. Clark, K. H. Cooper, and L. W. Gibbons, "Physical Fitness and All Cause Mortality: A Prospective Study of Healthy Men and Women." Journal of the American Medical Association 262 (1989): 2395-1401.
do people who are overweight and sedentary though they still have a higher risk than do those who are thinner and fit. –Whatever your weight, good health habits can pay off.
Obesity
Body size matters in cancer risk.Obese individuals,particularly those who are obese and sedentary increase their risk of all cancers. The more overweight person is, the greater the risk. A 16-year study of more than 900,000 U.S. adults indicated that those with the highest body mass index had a death rate from all cancers more than 50 percent higher than that of normal-weight individuals.
They estimated that increased body weight was associated with up to one in five cancerd eathsin the United States. In creased risk is due to a combination of factors,including sedentaryli festyle,greater caloric intake, greater fat intake, and body fat-mediated hormonal factors.A study of nearly 6 3,000 women by the American Cancer Society indicated that the weight a woman gains after age 18 predicts lifetime risk of breast cancer.Those who gained 20 to 30 pounds had 40 percent increase in breast cancer rates, and those who gained over 70 pounds doubled their risk as compared to women who maintained their weight. Fat cells produce estrogen which makes breast cancer grow.They estimate that weight contributes to one in every two to three breast cancer deaths. Location of fat, as well as amount, affects cancer risk. People who carry extra weight in the abdomen are at higher risk for breast and prostate cancer. The good news is that those who are apple-shaped(as opposed to pear-shaped having bigger thighs and hips) can reduce their risk by losing weight.
It appearst o be fairly easy for apple-shaped people to lose weight where it counts because fat leaves the abdomen first.
Researcherse believe that weight loss reduces the amount of sex hormones and insulin-related cellular growth factors a vailable to stimulate possible precancerous cell grow thin the reproductive organs.To reach and maintain a healthy body weight, see Chapter 11 for into formation on how to balance caloric intake with physical activity.
SECONDARY RISK FACTORS FOR CANCER
While the primary factors are the strongest contributors to increased cancer risk,several other preventable factors also a effect the risk of having cancer.They include excessive alcohol consumption;exposure to some viral infections; and exposure to radiation,work place hazards and certain chemicals.
Excessive Alcohol Consumption
Avoid alcohol or limit alcohol intake to two drinks a day for men and one drink a day for women. Excessive alcohol consumption increases the risk of several cancers.
Esophageal and liver cancers occur more frequently among heavy drinkers of alcohol, especially when the drinking is accompanied by smoking cigarettes or chewing tobacco. Coupled with poor diet, alcohol increases the risk of developing colon cancer because it interferes with folic acid metabolism. Studies have also shown an increased risk of breast cancer in women who regularly consume more than three alcoholic drinks per week.
Factors that cause this effect are not yet known, but researchers speculate that the association may be due to the carcinogenic effect of alcohol,its break down products in the body, alcohol-mediatecd hanges in the levels of hormones such as estrogens. Whatever the cause, for those who drink regularly, reducing alcohol consumption is a good way to decrease the risk of cancer.
Exposure to Some Virol Infections
Some viral infections can initiate cellular damage that leads to cancer. For example, the hepatitis B virus is linked to liver cancer, human papilloma virus (HPV) is linked to cervical cancer and human immunodeficiency virus (HIV) is linked to Kaposi's sarcoma.
Risk of exposure to these infections can be reduced by behavioral changes.For example,condom used during sex
can prevent sexual exposure to hepatitis B ,HPV and HIV. This is particularly important for young adults,because the highest-risk age group for STDs is in the late teens to early 20s.
Exposure to Radiation, Workploce Hazards, ond Certain Chemicals
Avoid excessive exposure to ionizing radiation. Ionizing radiation includes X rays, radon, and UV radiation. While most medical X rayse mit low-dose radiation,it is still wise to use protective shields to cover body areas not being X rayed.
There is also a potential problem of radioactive radon gas in the home in certain areas of the country. You can buy an inexpensive
radon detector to
test for
radon,which increases the risk for lung cancer, especially
in cigarettes
mokers. If you detect radon, professionals can advise you regarding s eps
Preventing Cancer A wellness lifestyle implies taking responsibility for your health and making wise choices. The purpose of this chapter is to discuss how to decrease cancer risk,which is strongly affected by personal lifestyle choices. Adult cancer is largely a preventable disease. While no one would choose to have cancera, person might choose to use tobacco, tan excessively or eat a high-fat diet, factors that can initiate and promote cancer. You will learn
which behaviors increase health risks and how to decrease those risks to enhance your state of
wellness. This chapter covers what cancer is, its controllable risk factors, early detection, self-exams common cancers and their symptoms, preventive behaviors,
and treatments. Prevention, rather than treatment, is emphasized because it is in prevention that we
have the greatest control. CANCER
INCIDENCE Cancer is the second most common cause of death in the United States after heart disease. See Figure l2-1,for cancer death rates by site and gender. According to present rates, about one in three Americans
will eventually have cancer. While cancer is most common in people over age 55, it can strike at any age. The earlier a cancer is detected the simpler the treatment is and the higher the survival rate is. We know that
simple lifestyle
changes can cut your risk ofcancer. For this reason,it is important to understand cancer risk factors and warning signals and to practic self-exams. WHAT IS CANCER? Cancer is not a single disease but a group of over 100 different diseases chracterized by abnormal cell growth and replication. Normally,cell sgrow and are replaced in an orderly manner. Enough new cells
grow to replace the ones that
are worn out and iniured. Cancer cells lack
Age-adjusted
cancer death rates.
SOURCE: Surveillance,
Epidemiology, and End Results Program, 1973-1999, Division of Cancer Control
and Population Sciences, National Cancer Institute, MD 2003. *Age-adjusted to
the 2000 U.S. standard population. controls
to stop the growth process and continue to grow and multiply without restraint. This loss of control of cell growth may be due to a
variety of factors. Ultraviolet radiation from sunlight, tobacco smoke, viral infections, diet, and chemicals in food and the environment all have been implicated. It is possible that all of us at some time experience potentially cancerous changesin our cells.These precancerous cells usually die or are destroyed by the immune system. Few live long enough to cause
harm. If one abnormal cell survives it can replicate in to billions of cells, forming a lump or tumor. Tumors may be benign or malignant. Benign tumors are
usually nonthreatening. Although
they can grow large enough to interfere with organs and bodily functions, they seldom caused eath.They usually resembles urroundingt issue, remainl ocalized and spread by expansion like a wart or mole. They do not spread to other
parts of the body. They can be removed completely by surgery and are not likely to recur. Malignant tumors are
cancerous. They differ from surrounding
tissue and tend to spread through metastasis. In metastasis cells break a way from the primary tumor and migrate to other tissues through the lymph or blood system and
continue to grow. They have lethal potential because they invade and destroy normal tissues and spread to other parts of the body. HOW TO CUT YOUR RISK OF CANCER: PRIMARY RISK FACTORS People hear so much about cancer, they often get the feeling that everything causes
cancer. If everything causecs ancer the resems to be no use in trying to avoid it. They feel that there is little
they can do to make a difference in their cancerr isk or that it
is not worth the effort. They are wrong.Cancer,like heart disease is, largely preventable.Up to 80 percent of cancers may be related to lifestyle factors over which you
have control. Only 5 percent can be blamed on environmentafl actors.These cancer so ccurasa result of cumulative exposureto carcinogens, substances that cause cancer, and/or a weakened immune system that does not effectively scavenge precancerouc sells.There are five major risk factorsf or developing cancert hat are within your control. Primary risk factors for cancer are: · Tobacco use · Sun overexposure · Diet · Inactivity · Obesity Several other factors contribute to an increased risk of cancer Secondary risk factors for cancer home of which are controllable,in clude: · Excessiv aelcohol consumption · Exposure to home iral infections, for example, hepatitis B · Exposure to radiation,workplace hazards and certain chemicals Preventable factors that initiate cancer are associated with different death rates. For
example, skin cancers, mainly
caused by ultraviolet exposure are the most common form of cancer but are highly
curable, and so few people die from them.
Lung cancer, mainly from cigarettes moking,is far less common but very deadly and kills far more people. The percentage of cancer deaths attributable to preventable
causes of cancer is shown in
Figure. Choices you make daily can greatly cut your cancer risk. It is a matter of education and habit change. What follows is a discussion of what you can do. Tobacco Use This includes cigarettes, pipes,cigarss, nuff,and chewing tobacco.Tobaccoc ontainsm any carcinogensth at increaset he risk of developings everal types of cancers. (See Chapter 13 for additional
information on the effects of tobacco.) Frequente
xposureto toxins ingested from tobacco products weakens the immune system and decreaset she body's ability to cleanse it self of precancerous cells. In addition, when a smoker is
exposed to other carcinogenst, here seems to be a synergistic effect that multiplies cancer rates beyond
what would be expected from the
effect of each carcinogen alone. For example, smoking combined with the use of
alcohol greatly increaset she risk of cancer. The number of smokers is decreasing in the United States.However,the use of smokeless tobacco,especially "dipping snuff" has increased. Where as tobacco use is most often implicated in lung cancer,tobacco products can produce a variety
SOURCE: Harvard Center for Cancer
Prevention. Harvard Report on Cancer Prevention. Vol. 1: Causes of Human
Cancer. Cancer Causes and Control 7 (Suppl): 1996. of
oral cancers,including cancer of the lip, tongue, mouth, and throat. Spit tobacco, also known as smokeless tobacco or chews nuffor dip, can cause cancer of the mouth and throat after as little as 3
years of use. Changes in the
oral mucosa are found as soon as 7 days after using spit tobacco. Over 2,000 chemical ingredients,including formaldehyde,
cadmium, arsenic, and nitrosamines,
are in these types of tobacco.
Nitrosamines are powerful cancer-causincgh
emicals that are 50 times higher in spit tobacco
than in cigarettes. This
makes it even more dangerousth an smoking and in less time. Smokeless tobacco use can cause a whitish leathery patch, called leukoplakia,
to develop in the
mouth where the
tobacco is placed between the cheek and the gums. Over half
to two-thirds of smokeless tabacco user shave thesep recanceroulse sions. Smokeless tobacco user sincrease their risk of oral cancero ver 50 times compared with nonusers.Other problems include tooth decay, mouth sores, permattenl
gum recession, tooth loss, bad breath,
drooling, and stained teeth. Spit tobacco is not a safe alternative to smoking. It is "cancer in a can." The good news is that cancers caused by tobacco are 100 percent preventable .If you don't use tobacco, don't start. If you are a tobacco
user, quit. People who quit, no
matter at what age, live longer, healthier lives than do those who keep using tobacco.
For the majority
of Americans who
don't use tobacco, reducing sun exposure and eating healthfully are the most powerful tools for decreasincg ancer risk. Sun Overexposure Overexposure to the sun is the main cause of skin cancer. It is estimated to strike one of every six Americans, making it the most common cancer. We have been a nation of sun worshipers and are seeing the consequences. How ironic that the price of a
"healthy" tan can be premature skin aging and wrinkling and skin
cancer. It is never good to lie in the sun
to tan, but you can still enjoy outdoor activities and minimize the negative effects by following the guidelinesin
Table1 2-1.
How to Reduce
Sun Exposure
Diet About one-third of cancers can be prevented by a healthful diet. Certain foods seem to
be relate to an increase or decreasien home kinds of cancers for instance, a high-fat diet seems to play a role in the development of breast, colon, and prostate cancers. A multitude of studies show that by eating
whole-grain foods, fruits, and vegetables and by
avoiding high-fat red meat, bacon, and processed meats,we could significantly reduce our overall cancer risk. The food pyramid in and the dietary guidelines are excellent models to follow. However, many
Americans are not making these simple dietary adjustments. OnIy 24 percent of Americans eat the recommended five or more servings of fruits and vegetablesa day. Eating a variety of fruits, grains,and vegetableiss not
only more healthful but less expensive than buying a lot of high-fat meat and highly processed foods such as hot dogs, fries, chips, doughnuts, and junk cereals Concerns have been voiced about
pesticide and chemicalr esidues in fruits and vegetablesa, s well as about irradiation of fresh produce
and poultry. There is no doubt
that the production, processing and transportation of food in our mass-market world raise
concern necessitate further research. Nevertheless we do know that sun exposure, a fatty
diet, inactiviry obewsity and tobacco products are highly controllable are as here your behavior has a major
impact. Taking positive steps in
these are as makes more sense than
worrying about food products over
which you have little control. Cancer Deaths Preventable by a
Healthy Diet
By making positive choices in your daily diet and following the guidelines listed here,you can promote good health now and reduce your
cancer risk in the future. 1.Decrease fat intake, particukulary from animal sources. Eat low-fat meats and dairy products,
as well as vegetarian meals. Cut way back on fried foods (averageo ne serving or lessa day) and fatty sweets (pastry cookies) Decrease consumption of foods high in saturated fat and transfat.
Limit consumption of red meat,
particularly high-fat meat.
High-fat diets are related to an increased risk of cancer of the colon, rectum,prostate,and endometrium. Some studies have also
linked a high-fat diet with an increased risk of breast cancer. Whether this risk is related to the amount of fat, type of fat, caloriesin fat,
or home other factor in dietary fats is not yet
clear.
2. Choose most of the foods you eat from plant sources. Eat five to nine serving so fruits and vegetables a day, as well as six or more servings of whole-grain breads and cereals b, own rice,pasta,or beans.
Diets
rich in fruits and vegetables (French fries don't count) protecty ou againstm any
cancers, particularly those occurring
in the gastrointestinal and
respiratory tracts, uch as cancers ofther colon, lung, stomach,esophagusm,
outh, and throat. Grains are important sources of many nutrients, such as selenium and folic acid, which somes tudies ave associated with a lower risk of colon cancer. It is not yet known exactly what factors in plant foods provide
protective benefits. Fiber has
long been thought to be protective against colon cancer but recents tudies leave this open to question. Certainly consuming
more plant foods leavesless room for high-fat,emptycalorie foods, and plant foods are rich in
essential vitamins, minerals, and
protective phytochemicals,natural plant substances that help ward off cancer. Some phytochemicals may block carcinogenb sefore they have a chance to cause cancera, and others may stop cancer cells from multiplying or spreading. Scientists are studying many substances in plants in an effort to learn specifically what substances or combinations of substances a reprotective a gainstc ancer.
Healthy Changes One-Day
Sample Menu 3.Eat craciferuos vegteable : Broccoli,
cauliflower,
brusselss prouts,
cabbaget,
turnip greens
and other members of the mustard family help prevent certainc cancers from developing. Phytochemicals unique to crucifera (cabbaget, turnip, and mustard family) stimulate liver enzymes responsible for inactivating toxic chemicals. 4. Include foods rich in vitamins C and E, folic acid, and beta-caroteinney in your diet each day: Citrus fruits,
tomatoes green peppers,
Baked potatoes,
broccoli, and strawberries
are high in vitamin C. Dark-green and deep-yellow fresh vegetables and fruits sucha scarrots corn, spinach winter squash peaches
and apricots contain up to 500 or more natural carotenoids.Wrile much research as focused on beta-carotene, many other carotenoids
are stronger antioxidants, and it
may be that a combination of these and
other phytochemicals makes them cancer-protective. Green and leafy vegetables whole grains,
egg yolks,
nuts,and wheat germ contain folic acid and vitamin E. Folic acid is a B vitamin that guards againts cell mutations and chromosome a bnormalities that may be involved in the initiation of cancer. Folic acid works synergistically with other antioxidant vitamins and phytochemicals to
neutralize free radicals, potentially dangerous substances that produce precancerouse cellular damage. These foods also help strengthen the body's immune system. 5. Consume charcoal-grilled salted and nitrite-cured, smoked and pickled foods in moderation: Charring and cooking meats at high temperatures from long periods produces carcinogens. The preservative nitrate in processed meats such a hot dogs, luncheon meats,bacon,beefs ticks,and beef jerlqy forms cancer-causinsg substance when broken down by the body.
hot dogs
6. Consumå tree to four seraings of low-fat dairy products and other calcium-rich foods daily: Calcium binds with bile acids and prevents abnormal
cell growth in the digestive tract, reducing the risk of colorectal cancer. Also, processed cheese contains a cancer inhibitor, a form of linoleic acid, which may be incorporated in to body cells of people who consume it, locking in a defense a gainst cancer. 7. Include sol foods in your diet.If you are not eating soy foods now, it's a good time to
start. Soy not
only has heart-healthy benefits,it may protect against breast and prostate cancer. Breast and prostate cancer rates are far lower
in some Asian countries where soy foods are
consumed daily.While
American and Asian diets differ in many ways,when scientists compared 1 ,200 Japanese women who had breast cancer with
23,000 who did not, the cancer-free women ate much more soy foods than did those with cancer. A study in Singapore found that premenopausa women who consumed the most soy had over 50
percent less risk of breast cancer than
did those who ate the least.Researches state that soy appears to work by increasing the production of enzymes that detoxify free radicals .Researchears also believe that phytochemicalsin soy called phytoestrogen may estrogenre ceptors and prevent the growth and proliferation of certain cancers that feed on estrogen .However,it is possible to get too much of a good thing. Breast cancer
patients and those at high
risk for breast cancer should not load up on soy or take or take isoflavone pills extracted from soy. While one to two servings a day are fine, there is concern that too much soy could cause
estrogen imbalances that stimulate breast cancer growth. Soybeans and products such as tofu, soy milk, and tempeh are good sources of protective phytochemicals. While many Americans are unfamiliar with soy-based foods,dubiousa bout the taste,or unfamiliar with how to prepare them, soy dishes can be tasry and soy is
easy to work into your daily diet. Try soy
burgerss, soy corn dogs,or soy chicken nuggets or try soy milk on breakfast cereal.Soy burgerc rumbles work well in spaghettsi auce and chili. Soy nuts make a good snack. Even one serving of soy a day decreases cancer rates.
8. Include egood fats in your diet. Omega-3 fats from flaxseed and fatty fish such as salmon, sardines, and tuna may slow tumor growth. The monounsaturated fat in canola and olive oils may also be protective.Aim for two to four
servingso fish a week. Add ground flxseed to the batters for baked goods and to cereal and yogurt. Inactivity Physical fitness appears to have a protective effect against cancer mortality. Experts speculate that exercise enhanceso verall health and well-being and stimulates the immune system, which
may then scavenge
abnormal cells
more effectively. Having a strong immune system is a key
factor in preventing cancer because we are exposed to carcinogens every
day. Researchers
also speculate that exercised ecreases the production of some reproductive
hormones in both
men and women,
decreasing the risk of cancers that depend on these hormones to develop, such as
breast and prostate cancers. Many studies have found an association between physical activity and a
reduced risk of breast cancer. In one study,
women who exercised at least
four times a week had a 37 percent lower risk of breastc ancert han did their sedentary peers. A study of Harvard alumni found that men who
bumed at least 1,000 calories a week in physical activity had half the risk for colon cancer of inactive men.
(One thousand calories is the
approximatee quivalent of
walking 2 miles a day, 5 days a week.)
This is true for women as well. A Harvard study of women found that for
every day a woman walks a half hour, her risk of colon canceris
decreased by 10 percent.Other studies show that the more you exercise the more protection you get.Exercise appears to prevent colon cancer by helping to
speed food through the digestive system,
leaving less time for carcinogens to remain in contact with the colon. Inactivity may be a greater risk than obesity in the cancere quation. Studies done at the Cooper Institute in Dallas have shown that exerciseis
beneficial in reducing cancer risk evenf or those who are over weight. Thousands of people were treadmill tested for cardiorespiratory fitness and then tracked for long-term
health. Studies based on that
data indicated that physically active individuals who are overweight have a lower risk
of cancer than
SOURCE: S. N. Blair, H.
W. Kohl III, R. S. Paffenbarger, Jr., D. G. Clark, K. H. Cooper, and L. W.
Gibbons, "Physical Fitness and All Cause Mortality: A Prospective Study of Healthy Men
and Women." Journal of the American Medical Association 262 (1989): 2395-1401. do people who are overweight and
sedentary though they still
have a higher risk than do those who are thinner and fit. –Whatever your weight, good health habits can pay
off. Obesity Body size matters in cancer risk.Obese individuals,particularly those who are obese and sedentary
increase their risk of all cancers. The more overweight person is, the greater the risk. A 16-year study of more than 900,000 U.S. adults indicated that
those with the highest body mass
index had a death rate from all cancers more than 50 percent higher than that of normal-weight individuals.
They estimated that increased body weight
was associated with up to one in five cancerd eathsin
the United States. In creased risk is due to a combination of factors,including sedentaryli
festyle,greater caloric intake, greater fat intake, and body
fat-mediated hormonal factors.A study of nearly 6 3,000 women by the American Cancer Society indicated
that the weight a
woman gains
after age 18 predicts lifetime risk of breast cancer.Those who gained 20 to 30 pounds had 40 percent increase in breast cancer rates, and
those who gained over 70 pounds doubled their risk as compared to women
who maintained their weight. Fat cells produce estrogen which makes breast cancer grow.They estimate that weight contributes to one in
every two to three breast cancer deaths.
Location of fat, as well as amount, affects cancer risk. People who carry extra weight in the abdomen
are at higher risk for breast and prostate cancer. The good news is that those who are apple-shaped(as opposed to pear-shaped having bigger thighs and hips) can reduce
their risk by losing weight. It appearst o be fairly easy for apple-shaped people to lose weight where it counts because fat leaves the abdomen first.
Researcherse believe that weight loss reduces the amount of sex hormones and insulin-related cellular growth factors a vailable to stimulate possible precancerous cell grow thin the reproductive organs.To reach and maintain a healthy body weight,
see Chapter 11 for into formation
on how to balance caloric intake with
physical activity.
SECONDARY RISK FACTORS FOR CANCER While the primary factors are the strongest
contributors to increased cancer risk,several other preventable factors also a effect the risk of having cancer.They include excessive alcohol consumption;exposure to some viral infections; and exposure to radiation,work place hazards and certain chemicals. Excessive Alcohol Consumption Avoid alcohol or limit alcohol intake to two drinks a
day for men and one drink a day
for women. Excessive alcohol consumption increases the risk of several cancers.
Esophageal and liver cancers occur more frequently among heavy
drinkers of alcohol, especially when the drinking is accompanied by smoking cigarettes or chewing tobacco. Coupled with poor diet,
alcohol increases
the risk of developing colon cancer because it interferes with folic acid metabolism. Studies
have also shown an increased risk of breast cancer in women who regularly consume more than three alcoholic
drinks per week. Factors that cause
this effect are not yet known, but researchers speculate that the association may be due to the carcinogenic effect of alcohol,its break down products in the body, alcohol-mediatecd hanges in the levels of hormones such as estrogens. Whatever the cause, for those who drink regularly,
reducing alcohol consumption is a good way to decrease the risk of cancer. Exposure to Some Virol Infections Some viral infections can initiate cellular damage
that leads to cancer. For example,
the hepatitis B virus is linked to liver cancer, human papilloma virus (HPV) is linked to cervical cancer and human immunodeficiency virus (HIV) is linked to Kaposi's sarcoma.
Risk of exposure to these infections can be reduced by behavioral changes.For example,condom used during sex
can
prevent sexual exposure to hepatitis B ,HPV and HIV. This is particularly important for young adults,because the highest-risk age group for STDs is in the late teens to early 20s. Exposure to Radiation, Workploce Hazards, ond Certain Chemicals Avoid excessive exposure to ionizing radiation. Ionizing radiation includes X rays,
radon, and UV radiation. While most medical X rayse mit low-dose radiation,it is still wise to use protective shields to cover body areas not being X rayed.
There is also a potential problem of radioactive radon gas in the home in certain areas of the country. You can buy an inexpensive
radon detector to
test for
radon,which increases the risk for lung cancer, especially
in cigarettes
mokers. If you detect radon, professionals can advise you regarding s eps to take to increase ventilation and seal the home against
radon infiltration. Be aware of hazards
in the workplace. Exposure to asbestos and other industrial material increases the risk, especially when combined with
smoking. Minimize
exposure to these products by wearing protective clothing and equipment and following
standard safety procedures. Limit your exposure to pesticides and insecticides. Not all chemicals are carcinogenic but a few that are proven carcinogens include benzene PCBs, DDT vinyl chloride, arsenic, aflatoxin,
chloroform, and formaldehyde. Read and follow label instructions with house hold and garden chemicals and use natural
products when possible( e.g.,soap spray to kill aphids) EARLY DETECTION Early detection means taking action to diagnose cancer in its eadiest, most treatables tage.This includes three parts: ·
Knowing
cancer's warning signals ·
Practicing self-exams ·
Having
regular cancer-related the checkups a physican Once metastases
spread from the primary site,cancer becomes much more difficult to cure. Although
not all cancers can be detected through self-exams such exams, along with awareness of cancer's seven warning signals (Table 12-5), can alert a person to the need
to consult a
physician. Cancer's Seven Warning
Signals (CAUTION)
See your physician for cancer-related checkups. Even f you have no symptoms,it is important for early detection of cancer to have periodic cancer-related checkups (Table 12-6). Until all cancers can be prevented, protect yourself with knowledge about
cancer signs,self-exams early detection,regular checkups and prompt treatment. For most people without symptoms, cancer-related checkups are recommended every 3 years from ages 20 to 39 and annually for those ove rage 4 0. People who are at high risk for certainc ancers may need tests more often. Comon cancers Wrile many types f cancers exist,some are much more common than others.The most common
cancersin frequency of
occurrence are:
For men in the 15-to 34-year-old age group,testicular cancer is the most common.While it is second in occurrence for both men and women, lung cancer is
the leading cause of cancer deaths b cause of its low survival rate. Although they are the most frequently occurring
cancers, affectingnearly one in six Americans,skin cancers Screening Guidelines for Early
Detection of Cancer
Excludes basal and squamous
cell skin cancers and in situ carcinoma except urinary bladder. Percentages may not total 100 percent due to
rounding. SOURCE: 2004, American Cancer Society,
Inc., Surveillance Research. are
not usually included in cancer statistics because almost all nonmelanoma skin cancers are easily cured if detectede arly. Even so,there are over 9 ,800 skin cancer deaths yea1ry. S eeFigure 12-5 for leading sites of new cancer cases and deaths.Common cancers w ll be discussed in alphabetical order. Breast Cancer Breaste cancer is the most common cancer in women,but it is more curable than lung cancer and so it ranks as the second leading cancer killer.It is estimated that the lifetime risk of breast cancer is one in nine. Getting older is the most important risk factor for
breast cancer. However, breast
cancer can occur at any age. Although rare, about2 percent of bfeast cancers are in men. Other risk factors for breast cancer include: ·
Having
had breast cancer before. ·
Having
a sister or mother who had breast cancer, especially if she had it before
menopause. ·
Increased
breast density. ·
A long
menstrual history (starting menstruation before age 12 and/or experiencing
menopause after age 50). This
exposes the body to high estrogen levels longer. ·
Obesity,
especially after menopause (fat cells produce estrogen). ·
Never
having a child or having the first child after age 30. ·
Consumption
of one or more alcoholic drinks a day Inherited susceptibility accounts f r only 5 percent of breast cancers but if a woman has a strong family history there is a screening test for the genes that increase the risk. Preventive behaviors include regular exercise, maintaining a healthy weight, eating
a healthy diet, and little or
no use of alcohol. The earliest sign of breast cancer is usually an abnormality found on a mammogram. Once the cancer has grown, signs include a breast lump,
thickening, swelling, dimpling,tenderness and nipple pain, discharge and retraction. Breast pain is generally due to
other conditions
and is not
usually an early sign of cancer. Mammograms are the most important tool for detecting breast cance and a woman should have one annually from the age of 40.The breast self-exam which previously had been recommended once
a month, is still useful for those at
high risk-a personal history of cancer or a closer elative with breast cancer. However,a self-exam typically detects larger cancers that have been growing for 5 years where as a mammogram can detect cancers that have grown for only 2 years and are still too small to be felt. A mammogram can
detect 80 to 85 percent of
cancers and geatly increases survival rates.Treatment involves some combination of surgery
radiation, and chemotherapy. A breast self-exam can detect cancer in its early, curable stage and
should be practiced monthly. Colon ond Rectal Cancer In populations where fruits and vegetablesa re
consumed in abundance and animal foods
are scarce
Breast self-exam (BSE).
SOURCE: Reproduced with permission from the Oncology
Group, New York, New York. colon
cancer is a rare disease. In the United States, however, it is the third leading
cancer killer. A genetic tendency to develop noncancerous polyps in the colon, combined with a diet high in
animal fat and low in fruits
and vegetables may cause half, perhapsall, colon cancers. Chronic exposure to
carcinogens in high-fat and highly refined
and processed foods can eventually stimulate precancerous
changes in cells. This does not mean that you are doomed by poor childhood eating habits, but many
studies consistently indicate that
eating a diet rich in fruits, vegetables, whole grains, and beans can protect you against many forms of cancer. High levels of physical activity also are associated with a lower risk of colon cancer-by
increasing intestinal motility and
limiting exposure of colon
cells to potentially carcinogenic compounds. Risk factors for colon cancer include: • Age. Over 90 percent of cases occur after age 50. • Having a personal or family history of colon cancer, colon polyps, or inflammatory
bowel disease. • Smoking. • Alcohol consumption. • Obesity. • A high-fat, low-fiber diet and low consumption of plant foods. • Sedentary lifestyle. Preventive behaviors include not smoking, maintaining a healthy weight, eating five to
eight servings or
more of fruits
and vegetableds aily, consuming little or no alcohol, and exercising 3 0 minutes or more most days of the week. In addition,
researchin dicates that low-dose aspirin may have an
anti-inflammatory effect.
Early-stage colon cancer usually
has no symptoms.
Late-staged is disease may cause blood in the stool, a change in bowel habits, and lower abdominal
cramping. There are severat lests that can detect colon and rectal cancer at an early,treatable stage inluding a fecal occult blood test and digital rectal exam( see Table12-6) Screenings hould begin at age 4 0 or earlier if there is a strong personal or family history of polyps or colon cancer.Some cancers can be treated by early detection and removal of
polyps. teatment usually involves surgery if the disease is localized, with Chemotherapy and radiation addedi f it may haves pread. Lung Cancer Lung cancer is a rare diseas except amongs mokers. Exposure to sidestream cigarettes moke ncreases the risk for nonsmokers. Lung tissue damage
and cellular changes that precede lung cancer have been observed in 93 percent of active smokers but in only 6 percent of exsmokers and 1 percent of nonsmokers. If a smoker quits, these early precancerou cellular changes are r err.reversible, and the damaged bronchial lining often retums to normal. If the smoker continues, the abnormal cell growth may progress to cancer. Between 1950 and 1990, lung cancer deaths increasedin women by over 400 percent and
surpassed breast cancer deaths by 50
percent. Lung cancir, the leading cancer killer for both men and women,has a low survival rate because it is seldom discovered in its earliest stages. Symptoms include chronic
cough, blood streaked sputum, chest pain,
and persistent lung infections.By
the time it has grown large enough to produce noticeable symptoms or to be visible on X ray,it is already well advanced. It metastasizes readily through the blood stream to the brain and other organs and is difficult to treat. Surgery is usually the
first-trearmenr option, followed
by chemotherapy and radiation. The 5year rate for lung cancer survival is
15 percent and has not
changed despite advanceis in cancer treatment in 40 years. The best way to prevent lung
cancer is not to
smoke and to avoid environmental tobacco smoke. Prostate Cancer This is the most common cancer( excluding skin cancer) and the secondle ading cause of cancer deathsin men.It affects about one in six men over a
lifetime. The prostate gland produces seminal fluid. It
wraps around the urethra, the tube that transports urine from the bladder to outside the body. When it swells from infection or
disease it blocks urinary flow. Factors that increase risk of prostate cancer in clude: • Age over 50 (risk increases with age) • High-fat diet • African American (incidence is far higher than for white men) • Family history of prostate cancer
Preventive behaviors include consuming a low-fat, high-plant food diet and exercising 3 0 minutes or more most days of the week. Symptoms
include difficulty Starting or stopping
urination;weak urine flow; blood in the urine; painful urination; need to
urinate frequently, particularly
at night; and pain in the lower back, pelvis, or thighs.These signs are very general and can be caused by many other conditions. The methods
for detecting prostate cancer are the prostate-specific-antigen
test (PSA) and the digital rectal
exam. These should be done annually starting at age 50 or earlier. Skin Cancer Skin cancer accounts for 40 percent of cancers. Sun overexposured uring childhood and the
teen years accounts for over three-fourths of your
lifetime exposure
to the sun's
ultraviolet radiation. Vell-browned skin is a sign of injury to the skin, not a sign of
health. While anyone can get skin cancer,people are most susceptible if they work out in the sun, live in
sunny climates, or have blond or
red hair, light-colored eyes, or fair skin that doesn't tan easily (Table 12-7). What Is Your Skin Type?
There are three types of skin cancer that may be caused by UV radiation: basal cell,
squamous cell, and malignantm
elanoma. Basal cell cancers th e most common, are raised pearly nodules that
involve the outer
layers of skin. Squamous cell cancer are either wartlike growths that ulcerate in the center
or pinkish, raised, opaquen
odules.These cancers are rarely fatal, do not tend to metastasize and canb e removed by a physician.See Figure 12-7 for typical examples. Malignant melanoma, which usually starts as a darkw art or mole, is the most
rapidly increasingty pe of skin cancer in the United States. It has a deadly tendency to metastasize and accounts for over 75percent of skin cancer deaths.The problem is particularly severe for men and whites. Men die of melanoma
at twice the rate
of women. People with naturally dark skin, type VI, have a built-in measure of protection.
About 98 percent of malignant melanoma occurs in whites, though African Americans tend to be diagnosed at a laters tage.Malignant melanoma diagnosed at an early stage
can be treated but when it penetrates even one-tenth of an inch into the skin, the survival rate decreasebsy 50 percent. Contributingt o increasing rates of skin cancer is the fact that in the upper at mosphere the thinning ozone layer allows more of the sun's damaging
ultraviolet radiation to reach
the skin. As a result, skin cancer rates are increasing by about 4 percent per yeat faster than those for any other cancer. A.pproximately 90 percent of skin cancers can be prevented by protecting the skin rom the sun's rays. While young people often think of themselves as immune to skin cancern, early one-third of melanomas occur in people under age 45. The
most common sites
are the upper b ack and the back of the legs,but it can occur anywhere from the scalp to the soles of
the feet. You don't have to be a dermatologis to recognize a potential melanoma.Know what skin cancer looks like and examine your skin at least once a year using
the skin self,exam in Figure l2-B.Learn where your moles are and what they look like, and then you
will notice if there are any changes.If you
find unusual moles or skins pots,the American Melanoma Society suggests
using the ABCDE test for early
detection of malignant melanoma (Figure12-9).Besides moles,watch
for sores that do not heal;unusual bumps;and chronically scaly, red,or pinkish patches of skin. If detecte dearln skin cancer has an 85 to 99 percent cure rate.Surgery is the usualt reatment for basal and squamous cell cancers,and radiation is used occasionally.Malignant melanoma
requiresn ot only surgery for the tumor but often removalo fadjacent lymph nodes.Table72-8s ummarizes the risk factors for skin cancer.
Basal and squamous cell
cancers.
1.
SOURCE:
Reprinted by permission of the Skin Cancer Foundation. © 1992 New York, NY, USA
www.skincancer.org 2.
ABCDE test
for malignant melanoma. Risk
Factors for Skin Cance
Testicular Cancer Most people think that cancer is a
disease old people get.Cancer of the testicle is
different. It is not one of the most common types of cancer in this country but it is the most common
cancer in young men between the ages of 15 and 34. Warning signs include a swelling or hard lump in the testicle, a dull
ache in the lower abdomen and groin, a sensation of heaviness and pain in the testes.Your risk of getting
testicular cancer is 40 times higher if you have a testicle
that never descended into the
scrotum or descended after age 6.
Testicular self-exam (TSE).
SOURCE: Reproduced with permission from the Oncology Group, New York, New York Lives could be saved if more
testicularc ancers were detected and treatede arly.The S-yeasr urvival rate oftesticular cancer is 91 percent. Treatment does
not mean losing your
"manhood" or your ability to have normal sex, and it doesn't mean you can't
have children. Men discover most testicular cancers by leaming how to examinet heir testicles.In
doing this once a
month, you can
greatly increase the chances of finding a testicular cancere arly if it
does occur.,All young men should learn and practice the monthly
testicular self examination, which is detailed in Figure 12-10,from adolescence. The technique is simple. Uterine and Cervical Cancer With the widespread use of Paps mears for early detection, the death rate from uterine cancer
has declined. Cervical cancer, often seen in young women, has been linked to the human papillomavirus (HPV), which can be spread through sexual contact.
fusk factors for cervical canceri nclude: • Becoming sexually active at an early age • Having had several different sex partners • Genital infections such as herpes and HIV • Smoking (it weakens the immune system) A Pap test, in which cells from the cervix and uterine lining are examined under a microscope is a simple procedure that can be done at intervals by physicians as a part of each pelvic examination.There are usually no symptoms with early-stagec cervical cancer.When the cells invade nearby tissue, symptoms
include abnormal
bleeding,
bleeding between periods or after sex, and increased vaginal discharge. Bleeding after
menopause may also indicate cervicac lancer. If cervicac lanceris detected at an early stage it can easily be removed.Use of the Pap test, along with timely
treatment, can prevent nearly all deaths from cervical cancer.Use of condoms can prevents exuailn fections that initiate the disease. Uterine cancer affects the lining of the uterus and is most common in women over age 50.
The risk factors
are similar to
those for breast cancer, including obesity and increased lifetime estrogen exposure. Symptoms include abnormal uterine
bleeding and spotting,especially after menopause. Uterine cancer is usually treated with surgery
radiation, chemotherapy, and/or hormones. COPING WITH CANCER What can you do when someone you care about is diagnosed with cancer?Many of us will face this at some time in our lives because cancer affects one in three people. You may have mixed emotions: anger and griefihat this could happen to someone close to
you, fear of the
future, or
compassion and sympathy for what that person is facing.You might feel uncomfortable around that person, not knowing what to say or
do, and tend to avoid him or her or avoid
discussing the illness.What can you do? Plenty. First, you should
realizethat cancers overallh
avea 50 percentc urer ate.Second,loving support from friends and family members in creases the quality of life and survival rate to
such an extent that it is a
powerful adjunct to medical treatment. A study at Stanford University found that women
with advanced breast cancer who participated in week lysupport groups doubled their predicted life expectancy and lived an average of 18 months longer than did those who were not in support groups.Here ares everatl hingsy ou can do to help a friend or loved one deal with
cancer 1. Share your thoughts and
feelings and encourage your friend to do so. Allow your
friend to express
hopes,fears,and
sadness; acceptt hose feelings without trying to changet hem.
Showingy our loveand concern and discussing mutual
fears can bring you closer and
provide great comfort. There is no right way to feel about cancer, no right way to react. Being honest and open
strengthens relationships. 2. Offer to accompanyy our friend on a visit to the doctor or hospital. You can provide
transportation to and from treatments take notes while the doctor gives instructions,and provides upport. 3. Instead of saying "Call me if you need
anything," offer specific help: cook a meal,do the dishes do laundry walk the dog, take the kids
to the park, pick up medicine from the
pharmacy. 4. Encourage your friend to join you in some enjoy able activities:go to a movie or rent some comedy videos,go for a walk together,go on a picnic, or have a potluck dinner with
friends. 5. Contact a cancer survivor who can talk to your friend, answer questions and sharethe insights of someone who has walked down the same
road. 6. Help your friend contact a cancer support group. Whi1e you can't know what your friend
is going through, other cancer
patients do and can provide the kind of open discussion and empathy
that reduces distress and strengthens copings kills. Providet ransportation to meetings. Some resource that may help you locates upport groups:
the American Cancer Society (800-227-2345) and the National Cancer Institute's
Cancer Information Service(
800-422-6237)Also check with your
friend's physician,church,or hospital or on the Internet. What if you are diagnosed with cancer? How can you cope? Here are some suggestions: 1. Take an active role: learn everything you can about the cancer and its treatments. 2. Ask lots of questions so that you understand what is happening to you and what your
options are. Think about what you can do to enhance your recovery and discussit with your doctor. 3. Take care of yourself. Exercise,eat
healthfully get enoughs leep,manage stress.Your immune system needse very advantage you can give it. If you don't feel like going for a walk, try
stretching or doing yoga. Ask your doctor
how long you need
to wait after a chemotherapy treatment to exercise. 4. Build a support system. Many studies point to the positive effect of a good support
system on health
and the immune
system. Some friends w on't feel comfortable knowing that you have
cancer because of their fear of the disease or the fear that you will die. They may not know what to say or
do, and as a resulty ou could becomes
ocially is olated. Have friends nd relativesjo in you in a walk, a
meal, shopping, or going to a
movie. Ask friends for help with researcht,ransportation to medical
appointments cooking meals,home maintenance, and soon. Learn to accept help
graciously. 5. Talk abouty our feelings. Sharing your concems openly and honestly with a friend or
family member may bring you closer and help
you cope better. 5. Find a cancer support group. Talk to a cancer survivor. We don't know why, but
there is something about sharing experiencets hat helps people in support groups live longer
than do those who go it alone. 7. Main tain your sense of humor.
Do somethingt hat
makes you laugh
every day.Watch a funny video, have a good laugh with a friend. A sense of humor helps you cope with cancer and treatments.
Cultivate positive feelings to mobilize your body's healinge nergies and make yourself feel better. Exploring Lifetime Wellness Issues We are present
wellness as a lifestyle where positive
choices result in
optimal
functioning and enhanced living. You have gained knowledge that will help you make informed decisions and have learned skills
needed for making behavioral change. You
are now "wellness educated."
With knowledge comes responsibility, and so you no longer have the luxury of saying, "I didn't know!" You know which choices
contribute to wellness and which ones do
not. You can choose to eat
right, exercise, and manage stress or choose not to. You know the possible
consequences of such choices.
The challenge of wellness is ongoing, whereas college coursework eventually comes to an end. A new career, different living
environments, and
family
responsibilities will bring many changes to your life. During these changes, the
wellness lifestyle can
prevail. We hope it will grow for you. Wellness is a process, not a solution. It is a
journey, not a destination. And remember that wellness involves a balance among and integration of all seven
dimensions of wellness. This
final chapter focuses on some important issues for you to consider as you plan for
the future. PARTNERS IN PREVENTION The Healthy People 2010 document sets high
goals for the health and well-being of the
American people. It emphasizes personal responsibility and self-empowerment as the means for increasing the
quality and quantity of life.
Some people need to know the facts to make informed decisions. Others need positive
influences to motivate them to make
appropriate choices. For the wellness lifestyle to permeate our culture, support systems within communities must be available.
While emphasizing
personal
responsibility, we cannot overlook the importance of the collective burden of responsibility of governmental policies, a wellness
curriculum in the schools, corporate
action, and the American family. Although personal behaviors contribute to the leading causes of death, behaviors occur in
and are influenced by the
environment. Advertisements, television programs, and popular songs that glamorize
drinking, violence, sex, and
immoral behavior undermine our nation's health and well-being. For example, cigarette ads show likable young people in
upscale settings enjoying smoking. The subliminal message is that cigarettes must not be so bad if such bright,
attractive people
are not afraid
to smoke. In these ads, though, there are never dirty ashtrays, nicotine-stained teeth, or anyone coughing or getting chemotherapy.
There is no dangerously underweight
baby lying in intensive care. There is no one dying. An important part of wellness education is deciphering these messages and
knowing what promotes well-being. Individuals, families, communities,
corporations, and the government share the
task of enhancing the well-being
of Americans. You are wellness educated, and so part of this challenge of culture
change rests with you. How will
you affect this change? Are you read to become a leader and an example of wellness
to those around you? CAREER WELLNESS Your job will be a prominent facet of your adult life.
You will spend at least 50
percent of your waking hours at work if you maintain a full-time job or career. Cellular/digital phones, computers,
e-mail, and fax machines have altered the complexion of American work. Twenty-four-hour manufacturing and
retail shopping, the Internet,
home-based businesses, voice mail, and telemarketing have revolutionized the business
place. Even with
enhanced
technology and conveniences, the working hours of most Americans are longer than they were 50 years ago. These realities make the
workplace a likely place to receive information and support regarding personal health improvement and wellness
living. Leaders in business and industry are beginning to see employee wellness as an asset to be maintained and
enhanced. When employees are happy and healthy, productivity increases. The promotion of wellness programs in
business and industry is based
on four related premises: 1. Prevention is preferable to curing. 2. Teaching people to stay healthy is generally less expensive than treating them when
they are ill. 3. Healthful lifestyles offer a better quality of
life, higher morale, increased
productivity, and
possibly
increased longevity. 4. Health promotion programs promote a favorable corporate image and help attract
healthy, capable
employees who
see these programs as a valuable employee benefit. Rising medical insurance costs, employee absenteeism, and sick leaves cut deeply into
profits and lead
to increases in
the cost of doing business. On average, U.S. Fortune 500 corporations spend 61.2 percent of
aftertax profits on medical care for employees, dependents, and retirees. As a result, corporate
officials are experimenting with ways of
incorporating wellness into the workplace. This exciting avenue for health promotion can bring about changes in behavior
for an improved lifestyle and enhance
personal relationships. Wellness
in the workplace can be promoted in a variety of ways. Programs can involve: Diagnosis (assessment of current
health and habits). Examples: blood
pressure screenings, cholesterol
and glucose testing. Education (give information about
health enhancement). Examples:
brochures on stress management,
newsletters with back care information or healthy recipes. Behavior Modification (give on-site help and support in making a specific behavior
change). Examples: healthy food
choices in the cafeteria, employee workout center, smoking cessation classes. Regardless of how they are organized,
most corporate health promotion programs aim
to facilitate behavior change.
Employers realize that the work and nonwork parts of our lives are interactive. That is, job satisfaction is also dependent on
family happiness,
leisure
pursuits, and feelings of worth. Knowing this, employers are actively pursuing a
multidimensional approach to supporting employee wellness. Examples are flexible work hours, child care,
on-the-job retraining, sports
team participation, job sharing, smoke-free work sites, parental leaves, family hikes
and picnics, and children's fitness classes. Several forward-thinking companies are responding to
the needs of employees with elderly parents by providing elder care as well as
providing substance abuse and marital counseling. Spouses and children of
employees account for 40 to 60 percent of a company's health-care
expenditures, and so such multidimensional programs can be
cost-effective. Due to the growing interest in and
emphasis on wellness in business and industry, many employers prefer hiring personnel
who have already adopted a wellness lifestyle. This should be added incentive for you
to continue healthy
living. As a potential employee, your confirmed dedication to wellness may also
influence your final selection of a job and your chances of getting hired. You may
favor a company that is highly supportive of wellness and provides wellness programs
for employees, and that company may favor you. Remember how important a
supportive environment is in the maintenance of positive lifestyle
choices. Many college students, pressured by school demands, feel they will
have more time to exercise and eat right once they graduate. Your life will most
likely be as busy, if not more so, once you begin your career. Time restraints and
demands will always be with you. Making wellness living an important part of your
current lifestyle will help you maintain it after graduation, as a habit. FAMILY WELLNESS In all cultures, the family unit is the primary
transmitter of values and attitudes in
the society. Each partner in a relationship comes with values, norms, and expectations derived from his or her family.
Couples continue to grow,
interact, and develop a value framework. If and when children come along, the
parental role of maintaining the culture from generation to generation is created. The interacting dynamics of a family
unit promote the spiritual, physical,
psychological, and social growth of each member. The family units in today's society are not identical. Single parents, divorce, combined
families, and joint custody
are realities that have changed the American family structure. Dual careers have
altered the role of women
within the family. Such changes affect the balance between work life and family life,
often creating role conflicts, stress, and
changing values. Regardless of the makeup of the family unit, nurturance remains essential for all members to strive toward full
potential. The Well Relationship Many romantic fairy tales conclude with "and they lived happily ever after."
Whereas these words end the story, marriage is most often the beginning of the story
of
a relationship in real life. Whom you marry or choose to spend your life with is possibly
the most important decision
you will make in your life. Much of your happiness and life satisfaction will be based
on the success of this relationship. Like
the wellness lifestyle, a relationship demands conscious effort, commitment, and sacrifice. It is a partnership that
involves change and growth.
Many factors influence the success of a marriage relationship. Look at the top 10 list
of key elements that help
build a strong and lasting relationship. As in wellness growth, partner growth is a process. It doesn't happen all at once. Enjoy
each step along the path. The Well Child It will be your challenge as a parent to initiate
wellness living in your child. All
dimensions (emotional, social, physical, intellectual, spiritual, environmental, and occupational) demand your attention. If you favor
behaviors that promote wellness, your
children will follow your
example. Family wellness patterns can set the stage
for
a lifelong pattern of self-responsibility. Self-responsibility relies on learning and practicing
skills; therefore, you can
be the master teacher of wellness and help your child grow as a decision maker.
Children do not learn just in
school. They learn by watching you, too. If you exercise, eat nutritiously, read
instead of watch television, handle stress, communicate your feelings, and display attitudes of cooperation and respect,
your child will too. Studies show that the
strongest predictors of lifetime exercise activity in children are enjoyment of physical activity, family support of physical
activity, and direct parental modeling of
physical activity. Nearly
half of youths age 10 to 18 do not engage in enough physical activity to derive
any aerobic or endurance benefit. Forty percent of children age 5 to 8 have at least one major heart disease risk
factor. Obesity in children
and teens is rising rapidly, and because of budget problems, many schools are
eliminating physical education.
Children with unhealthy habits have a greater likelihood of growing up to be
unhealthy adults, and so part of every parent's responsibility should be to create an environment for children that is
conducive to optimum health
and wellness. This includes being a positive role model. Aristotle expressed it
best when he wrote, "Good
habits formed at youth make all the difference."
The self-concept of most children is formed by the time they start kindergarten;
therefore, you as parents will be prime molders of that self-concept. Positive selfesteem is an important foundation as a child
moves into larger social spheres beyond
the family. A child with a high degree of self-worth is able to confront life's situations with confidence and optimism.
Optimism and selfconfidence are the building blocks for wellness living. Although it is popularly believed
that risk-taking behavior among teenagers and preteens is most strongly influenced by peer pressure, research by
adolescent medicine specialists has
shown that family closeness plays a key role. Young people who have a balance of strong attachment to family and parental encouragement
to be independent
are least likely
to take part in high-risk activities (alcohol and drug use, sexual activities, cigarette experimentation) that could seriously affect their
well-being. Although the broad concept of
wellness is difficult for young
children to understand, they can become aware and learn the value of specific wellness choices. Their capacity to understand the
cause and effect of certain choices depends on their age and maturity level. Can children learn to fasten their
seat belts habitually? Select
fruits for snacks? Show respect for others? Appreciate nature? Enjoy vigorous exercise? Of
course, they can. Look at Table 15-1 for
examples of wellness behaviors that parents are instrumental in developing in their children. PERSONAL SAFETY ISSUES Throughout this book we have tried to increase your awareness of risks and personal
choices that affect your wellness. Injuries and illnesses stemming from accidents and environmental hazards sometimes
seem to be beyond the average person's
control. Wellness
Behaviors That Can Be Developed by a Young Child
Especially accidents which are the fifth overall cause of
death in the United States (and the number
one cause of death among 15-
to 44-year-olds)-often appear to be a matter of chance. You can substantially
reduce the risks you are exposed to while driving, traveling, getting around campus, and working around your apartment or
house by heeding basic safety
precautions. Some of these precautions seem like common sense, yet for whatever reason, many people fail to follow even
commonsense precautions. Federal, state,
and local regulations have been established to help protect us from a variety of traffic, fire, water, and air travel
tragedies. But laws and regulations cannot make people act. When you strive for high-level wellness, you must take
seriously all lifestyle choices. The wellness concept is centered on an ongoing personal commitment to positive
choices, and so safety awareness
and responsibility cannot be excluded. We tend to focus solely on the impact an accident has on the physical dimension of
wellness. The truth is, such a
trauma can equally affect the emotional, social, occupational, and even spiritual dimensions. The
following personal safety issues will
focus on choices that can help you control risks in your immediate environment. Automobile Seat Belts Motor vehicle crashes are the leading cause of death
for every age from 4 through 33. In talking about motor vehicle collisions, we deliberately
chose not to use the word accident,
which would imply a luck/fate approach to the topic. Instead, we use crash
because it is well understood what specific actions you can take to reduce risks. Drunk-driving laws, child
car-restraint regulations, seat belt laws, availability of air bags, and designated driver programs have done much to
curtail traffic fatalities. Still, according to the National Highway Traffic Safety Administration, nearly 43,000
Americans died in
2002 in car crashes, the highest
number since 1990. Of these
casualties, 59 percent were not wearing seat belts. Even though 49 states and the
District of Columbia have
safety belt use laws in effect, only about 73 percent of Americans buckle up. The
importance of using seat belts cannot be overstated. Even if you practice all the other advice in this book (exercise
regularly, eat a nutritious diet, don't smoke, etc.), one crash without a seat belt could immediately and
irrevocably end your wellness program. It does not make sense, if we care about health and wellness, not to buckle
up. Table 15-2 lists the most common excuses people give for choosing not to use their seat belts. We hope you do
not use the same
flimsy excuses. To prevent injury, seat belts not only must be worn but must be worn properly every time.
You are most likely to survive an automobile
crash without injury if you
follow these recommendations: 1. Wear the seat belt low across the pelvis, not
the abdomen. In a crash, a force
of 20 to 50 times
your body weight
is exerted against the belt. The bony pelvis can withstand this load, whereas internal organs would be injured if
the belt were higher, across the abdomen. 2. Keep the belt snug. A loose belt offers
little protection and may compound
injuries if you are thrown
against it. You can also slide forward under a loose belt and suffer head or neck injuries from the shoulder strap Why I Don't Buckle Up
3. Never wear the shoulder strap under your arm or
behind your back. When properly worn, this
strap rests on the middle of the collarbone
and the upper chest. 4. Never share a belt. In a crash, a parent
sharing a belt with a child can crush the
child. Each passenger must have
his or her own belt. Also, it is impossible to hold a child in your arms in a collision. In a crash, a 20-pound
baby is propelled
forward with the
force of 400 pounds. 5. If you are pregnant, wear the seat belt under
the abdomen—across the upper thighs and as low
on the hips as possible. The
shoulder strap should go across your shoulder and chest. The fetus is at much greater risk when the mother does not
wear a seat belt. The leading cause of fetal death in a crash is death of the mother.
Most newer automobile models include two front seat inflatable air bags as standard
equipment, and many have
optional side air bags. These bags will be valuable in preventing thousands of deaths and
injuries. Your seat belt,
however, is still your first line of defense in all crashes. Air bags inflate with great
speed and force.
Therefore,
infants and young children should ride in the back seat of a car-in proper safety seats
or restraints. Children and even small,
frail adults riding in the passenger side have suffered injuries as a result of air bag deployment. Remember, an air bag can
never substitute
for a seat belt
or for defensive driving. Driving Safety Driving is on average approximately 10 times more
dangerous than traveling by airplane or
train. However, if you are a
low-risk driver, you are far less likely to die in a car crash than a high-risk driver is.
Statistics define a lowrisk driver to be a 40-year-old who is sober when driving and who wears a seat belt; a
high-risk driver is an 18-yearold intoxicated male traveling in a lightweight car without wearing a seat belt. The best driver
is also a defensive driver-one
who can anticipate potential danger and respond appropriately. Attitude is a key
ingredient in defensive driving.
Speeding, following too closely, and improper lane changing are the most common traffic infractions leading to crashes. Speeding is the
most prevalent factor contributing to car
crashes. Thirty percent of all fatal crashes are caused by speeding. Driver inattention has also become a major contributor
to crashes. Drivers focusing on
newspapers, makeup, snacks, cellular phones, and CD players cause an estimated 50 percent of crashes (see Figure 15-1). Cars
have become mobile offices
and living rooms, causing driver inattention to be the fourth most serious detriment to
safe driving, behind drunken
driving, aggressive driving, and speeding. A driving risk causing new concern is
driving while drowsy
(DWD). DWD
has been an underrated risk factor in crashes. DWD accounts for as many as 100,000 car crashes, 1,500 deaths, and 71,000
injuries annually in the
United States. Surveys show that 37 percent of drivers have admitted to nodding off while
driving. For a variety of
reasons, more Americans (even teenagers) are juggling jobs (sometimes more than
one), school, and
family
responsibilities. Loss of sleep and driving at odd
Driver distraction is responsible for an estimated 5,000 crashes every
day. Look at the most
common behaviors that draw attention away from the driving task. (Percentages are the numbers of
drivers who engage in such distractions.) SOURCE: AAA Foundation for Traffic Safety, August 2003.
hours
have become commonplace. Today's economy and high-tech boom have increased the number of people who work at night. Data indicates
that one in five
workers reports
to work at night. A "24/7 world" demands an around-the-clock workforce. As a
result, many Americans do not get enough
sleep. Sleep deprivation affects many aspects of personal well-being, including driving safety. Getting 6 to 8 hours
less sleep than usual over a
week not only impairs mental efficiency and reaction time but also weakens the immune
system and causes depression, anxiety, and
irritability. Combining drowsiness
with the comforts in modern vehicles (cruise control, cell phones, CD players,
contoured reclining seats),
it is easy to lose sight of the fact that driving a powerful automobile carries
tremendous responsibility and demands constant attention. Finally, keeping your automobile in good running order with routine maintenance, as
well as carrying
emergency
supplies (tools, flashlight, blankets, a first-aid kit, flares, "send help"
signs, jumper cables), shows a preventive and preparedness mind-set. Personal Safety Awareness Falls, drownings, fires, tornadoes, floods, rape,
lightning, thefts, chokings, bicycle
accidents, assaults, vandalism— these predicaments don't just happen to other people. You may find yourself facing any
of these situations at some
time. Though chance is one factor, you do have some control over your fate. You have the capacity to handle a variety of emergencies,
possibly minimizing any ill
effects. Advanced planning and preparation is the key. Look carefully at the top 10
ways to avoid personal injury
and think seriously about each item as it relates to you. Do you adhere to these
common-sense safety precautions?
Crime Prevention As much as we hate to admit it, crime and violence are a real part of contemporary U.S.
life. Whether you are at school, traveling, at work, or going about daily living routines, you can become a victim.
Even in the idyllic setting
of a college campus, assaults, sexual attacks, and thefts occur. You can help protect
yourself from being a victim by
taking some basic precautions. A constant awareness of your environment is the best weapon for guarding your personal safety. Always
be alert to your
surroundings
whether in your car, on the street, or at home. There is nothing extraordinary about the following personal safety tips. They are simple
examples of assuming self-responsibility
for your wellness. 1. Always lock your house, apartment, residence
hall room,
and
car-even when
you are there. 2. At night, park in well-lit spots and walk in
brightly lit areas. 3. Never walk alone at night or in unpopulated
areas. Nearly one in five rapes
occurs on unfamiliar, darkened,
isolated streets. Use a campus escort service if one is available. Even during daylight hours, always enlist the company of
at least one other person when jogging or
exercising outside. 4. Beware of suspicious persons in buildings,
hallways,
parking
areas, elevators, stairwells, and rest rooms. Note their description and contact
the police or security. 5. Don't let strangers know when you are home
alone. 6. Glance into your car, checking the seats and
floor, before getting
in. 7. Never hitchhike or pick up hitchhikers. 8. If you are being harassed, turn and proceed
toward lights and
people. If
someone accosts you, yell "fire" instead of "help," because
more people are likely to
respond. 9. Watch your alcohol consumption. Drinking
puts you at risk and makes you
vulnerable to assault, robbery,
and rape. 10. Secure all valuables and don'tflaunt expensive possessions. 11. When you are walking alone, walk with your
shoulders
back and
your head held high. Keep a strong and steady pace. Remain alert and be aware of your surroundings. Muggers and rapists
rarely attack those who appear assured and
confident. Also,
walk facing traffic,
even if you're on the sidewalk. This prevents an assailant in a car from sneaking up on you from the rear. 12. Don't wear headphones or other devices that
would make it difficult to predict
and avoid a confrontation. 13. Let a roommate or a friend know where you are
going and how longyou might begone
when you leave campus. Not all accidents and injuries are preventable. Some just happen. However, many
accidents and personal traumas are
preventable with some basic precautions. Too often after an accident or tragic
event
someone says, "I wish I would have. . . ." Always have a plan of action.
Play a mental game of "what if'-where you would go and what you
would do should a dangerous situation occur. Trust your instincts. Research
shows
that
a large percentage of people who have been assaulted had a feeling something
was wrong just before being attacked. Being careful may seem boring to some, but it is the
wellness way.