February is National Cancer Prevention Awareness Month

Exercise to Reduce Your Cancer Risks
February is National Cancer Prevention Awareness Month
M. D. Anderson News Release

As part of National Cancer Prevention Month in February, experts at The University of Texas M. D. Anderson Cancer Center encourage you to make healthy choices, including physical activity, to reduce your risks of developing cancer. According to the American Cancer Society, up to two-thirds of cancers may be prevented through healthy lifestyle changes.

Researchers have found that about 30 minutes of exercise three to four times per week may help decrease your risks of several types of cancer, including breast, endometrial, prostate, colorectal and lung cancers.
According to the National Cancer Institute, physically active women have a 40 percent reduced risk of developing breast cancer, and physically active men have a 10 to 30 percent reduced risk of developing prostate cancer.

"The easiest way to incorporate physical activity into your day is to find an activity that you enjoy doing so that you don't become bored or burned-out," says Elise Cook, M.D., assistant professor in the Department of Clinical Cancer Prevention at M. D. Anderson. People who make exercise part of their everyday routine gain the most health advantages - and are most likely to continue.

Cook is taking her own advice in this respect as she and her husband are currently taking Gulf Coast swing dance classes together.

M. D. Anderson also recommends the following:
* Eat lots of fruits, vegetables and whole grains.
* Stay tobacco free.
* Protect yourself from the sun.
* Limit or avoid alcohol consumption.
* Follow recommended screening guidelines.
* Know your family's history of cancer.
* Learn about certain medicines (i.e., tamoxifen, celecoxib) that may prevent cancer.
"Make exercise a lifelong habit, but see your doctor first before beginning an exercise program or new physical activities," Cook said.
For more information on cancer prevention strategies, visit a nearby Houston Randalls Pharmacy for free
M. D. Anderson prevention cards, or visit www.mdanderson.org/cancerawareness.

Importance of Phytochemicals & Cancer Prevention

Phytochemicals are naturally existing substances found in plants that act as defense mechanisms in the human body. They are promoted as part of a healthy diet since they aid in the prevention and treatment of many diseases, including cancer. Research has shown that people can considerably reduce their risk of cancer by eating more fruits and vegetables, which are a primary source of phytochemicals. All fruits and vegetables can be grouped into one of five color groups: Red, Blue/Purple, Green, Yellow/Orange, & White. Each color group contains different phytochemicals and different defense properties, so it is important to vary which color groups your fruits and vegetables come from. My recommendation is to eat a variety of fruits and vegetables of all colors (5 to 9 cups each day).

Red
A well-known phytochemical found in red vegetables and fruits is Lycopene. Lycopene can help reduce damage by free radicals in your body and prevents the development of atherosclerosis (thickening and narrowing of arterial walls). Red vegetable and fruit sources include: Red apples, Cherries, Cranberries, Red grapes, Red grapefruits, Pomegranate, Raspberries, Strawberries, Watermelon, Red beets, Red peppers, Red cabbage, Red onions, Red potatoes, Rhubarb, Tomatoes

Blue/Purple
Anthocyanins are phytochemicals found in blue/purple vegetables and fruits. Anthocyanins help improve circulation, prevent blood clots, and may improve eye sight. A great food source for this phytochemical is blackberries, which have the highest antioxidant capacity of any fruit.
Other Blue/Purple vegetable and fruit sources include: Blueberries, Elderberries, Figs, Purple Grapes, Plums, Raisins, Purple Cabbage, Eggplants, Purple pepper, Purple potatoes

Green
Indoles (Indole-3-carbinol) have many anti-cancer properties and protect cells in your body against free radical damage. Green vegetable and fruit sources include: Avocado, Green apples, Kiwi, Green grapes, Honeydew, Limes, Green pears, Artichoke, Arugula, Asparagus, Broccoli, Brussels sprouts, Green beans, Cabbage, Celery, Cucumber, Collards, Lettuce, Okra, Green peppers, Green peas, Spinach, Zucchini

Yellow/Orange
Alpha & Beta-Carotene can be converted in the body to active vitamin A: a nutrient important for vision, immune functions, skin health, and bone health.
Yellow/Orange vegetable and fruit sources include: Apricots, Oranges, Cantaloupe, Papaya, Peaches, Nectarines, Pumpkin, Carrots, Tangerines, Butternut squash, Sweet potatoes, Pineapple, Yellow Pears, Yellow tomatoes, Yellow peppers, Yellow watermelon, Corn, Lemons, Yellow beets, Summer squash

White
Allyl Sulfides are found in White fruits and vegetables and help reduce the production of enzymes that convert cancer-causing precursors into their active form. White vegetable and fruit sources include: Bananas, White pears, White peaches, Cauliflower, Fennel, Garlic, Ginger, Jicama, Leeks, Mushrooms, Onions, Parsnips, Potatoes

Remember to get 5-9 cups of fruits and vegetables every day from varying color groups to improve your overall health and help prevent cancer!

For more information on cancer prevention, please visit: www.cancer.org