12 steps to a healthier you in the new year
With 40% of cancer risk attributed to lifestyle factors like tobacco, diet, overweight/obesity, alcohol and low physical activity, it’s important for all of us to realise the little things we can do in our daily routines to reduce our risk of developing cancer in our lifetime.
Make quitting smoking your #1 resolution in 2018
[[{"fid":"7653","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Cigarette being broken in half","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"3":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Cigarette being broken in half","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Cigarette being broken in half","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"3"}}]]The number one thing people can do to improve their health and lower their risk of cancer is to quit smoking. 3 in every 10 cancers are caused by smoking.
We know that quitting is really difficult. With the right preparation, support and attitude it can be achieved though!
If you smoke and you want to quit, you can get free advice and information by calling the HSE Quit Team on 1800 201 203 or by visiting www.quit.ie.
If someone in your life is a smoker, supporting and encouraging them to quit smoking is the greatest gift you can give someone.
Research has indicated that the majority of smokers feel that the best help that they can receive when quitting smoking is from family and friends.
If someone in your life asks you for help quitting smoking, follow these useful tips to help them.
#2: Avoid second-hand smoke
[[{"fid":"7652","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Smoke","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"2":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Smoke","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Smoke","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"2"}}]]Whether you smoke or don’t, exposure to second-hand smoke increases your chances of many avoidable illnesses including cancer. By keeping your home and workplace smoke free, you can reduce your risk.
If you are a smoker, quitting smoking is the most important thing you can do for your own health. But if you are not ready to quit smoking you can still protect your family and friends from the harmful effects of second-hand smoke:
- Smoke outdoors and always away from children.
- Make your car smoke-free; smoking is more concentrated in a small space, which makes it more harmful.
- Try and make you home smoke-free. Start by making the bedrooms smoke-free, then try to make the family rooms smoke-free.
If you don’t smoke, you shouldn’t hesitate to ask your smoking visitors or family members not to smoke around yourself or your children and to smoke outdoors.
If someone minds your children in their own home, ask them to keep it smoke-free or not to smoke around your children.
#3 Be a healthy weight
[[{"fid":"7654","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Person on a scale weighing themselves","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"4":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Person on a scale weighing themselves","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Person on a scale weighing themselves","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"4"}}]]After not smoking, maintaining a healthy weight is the most important thing you can do for cancer prevention.
Up to 40% of certain cancers are attributable to being overweight or obese and with most adults in Ireland now weighing more than they should, it is really important we do all we can to maintain a healthy weight to lower the risk of cancer.
Learn more about the connection between cancer and body weight and check your body mass index (BMI).
#4 Aim for moderate physical activity each day
[[{"fid":"7073","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Older man lifting weights","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"5":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Older man lifting weights","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Older man lifting weights","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"5"}}]]Another way people can reduce their risk is by getting physically active in 2018.
We would advise people to limit their time sitting and aim to get at least 30 minutes of physical activity every day. You could challenge yourself to get active in 2018 in aid of the Irish Cancer Society.
Take on a trek, marathon, run or even an extreme challenge, and get fit while supporting people affected by cancer. Learn more about some of our active challenge campaigns happening this year.
Find out how active you need to be and get tips how you can get your 30 minutes of physical activity every day.
#5 Have a healthy diet
[[{"fid":"7655","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"A bowl of berries","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"6":{"format":"teaser","field_file_image_alt_text[und][0][value]":"A bowl of berries","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"A bowl of berries","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"6"}}]]Your diet has a powerful effect on your health, including your chance of getting cancer.
Limiting your intake of foods that are high in sugar, salt and fat while increasing your consumption of fruit, vegetables, whole grains and pulses can help to maintain a healthy lifestyle and reduce your risk of cancer.
The fundamentals of a healthy diet:
- Cut down on foods high in calories, fat and sugar.
- [[{"fid":"7656","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Fresh green vegetables","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"7":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Fresh green vegetables","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Fresh green vegetables","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"7"}}]]Eat plenty of fruits, vegetables, wholegrains and pulses.
- Limit your intake of red and processed meat.
- Eat less salt.
- Don't use dietary supplements as a replacement for healthy food.
- Breastfeed your baby, if you can.
- Pay attention to portion sizes.
- Use the Food Pyramid to help you plan your meals.
Learn more about diet and your cancer risk.
#6 Limit or avoid alcohol
[[{"fid":"7657","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Sign: Alcohol-Free Zone","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"8":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Sign: Alcohol-Free Zone","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Sign: Alcohol-Free Zone","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"8"}}]]There is a very real link between alcohol and cancer, with alcohol being directly linked to 7 types of cancer: about 900 cancers and 500 cancer deaths are attributed to alcohol every year.
This year, be aware of how you drink and try to limit your intake as much as possible. The New Year is a great opportunity to change a habit and to radically change our approach to alcohol in this country.
Learn more about the links between alcohol and several types of cancer.
#7 Take care in the sun all year round
Skin cancer is the most common cancer in Ireland but it is also one of the most preventable cancers. Avoid too much sun and make sure you are SunSmart by:
- [[{"fid":"6995","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"A woman in a brimmed hat","field_file_image_title_text[und][0][value]":"Be SunSmart - wear a hat"},"type":"media","field_deltas":{"9":{"format":"teaser","field_file_image_alt_text[und][0][value]":"A woman in a brimmed hat","field_file_image_title_text[und][0][value]":"Be SunSmart - wear a hat"}},"link_text":null,"attributes":{"alt":"A woman in a brimmed hat","title":"Be SunSmart - wear a hat","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"9"}}]]Seeking shade between 11 am and 3 pm.
- Covering up by wearing a T-Shirt with a collar and sleeves and a sun hat with that gives shade to the face, neck, head and ears.
- Wearing wraparound sunglasses with UV protection.
- Wearing sunscreen with minimum SPF 30.
Find out more about how to follow the SunSmart code.
#8 Avoid pollutants in the workplace
[[{"fid":"7658","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Men at a construction site","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"10":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Men at a construction site","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Men at a construction site","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"10"}}]]Protect yourself in your workplace against cancer-causing substances by following health and safety instructions.
European law requires that employers should regularly assess and manage the risk of exposure to carcinogens to prevent workers’ exposure, as well as communicate any risks and preventive measures.
Find out more about pollutants and cancer risk.
#9 Avoid Radon
[[{"fid":"7659","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Radiation warning sign","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"11":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Radiation warning sign","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Radiation warning sign","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"11"}}]]Radon is a natural radioactive gas that occurs in the Earth’s crust. Exposure to radon increases our risk of lung cancer - the more exposure the greater the risk.
Take action to ensure that you are not exposed to radiation in your home through naturally occurring radon .
Visit www.epa.ie/radiation/radon to find out more about radon and how to reduce your risk of overexposure to radon.
#10 Advice for women: Breastfeeding and hormone therapy
[[{"fid":"7660","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Mother breastfeeding her baby","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"12":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Mother breastfeeding her baby","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Mother breastfeeding her baby","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"12"}}]]Women who breastfeed their babies for prolonged periods have a lower risk of developing breast cancer in later life than comparable women who do not breastfeed. If you can, breastfeed your baby.
Use of hormone replacement therapy increases the risk of cancers of the breast, endometrium and ovary, as well as several non-cancer adverse health outcomes. If possible you should avoid or limit the use of hormone replacement therapy.
#11 Get your shots
Did you know? Nearly 1 in 5 cancer cases are caused by viruses and bacteria.
The most important infections associated with cancer are the human papillomavirus (HPV) which is the cause most cervical and anal cancers and some oral cancers; and the hepatitis B and C viruses which can cause liver cancer.
Infographic: Cancers caused by the Human Papillomavirus (HPV)
You can reduce the risk of cancer by ensuring your children take part in vaccination programmes for Hepatitis B (for new-borns) and Human Papillomavirus (targeted for girls in first year of secondary school and upwards).
[[{"fid":"7661","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Photo of a teenage girl getting a vaccination","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"13":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Photo of a teenage girl getting a vaccination","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Photo of a teenage girl getting a vaccination","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"13"}}]]The HPV vaccine works in the same way as other vaccines. The body reacts by making special proteins, called antibodies, which help the immune system fight and clear the HPV infection so it can’t cause cancer.
The vaccine works best for girls and boys who have not been exposed to the virus through sexual activity although HPV vaccine can also be given to adults up to 26 years of age.
In Ireland, the HPV vaccine is offered free of charge to all girls in their 1st year of second level school. The vaccine is given through injection into the upper part of the arm in two doses, six months apart, via a school-based programme. However, in specific instances some girls will be invited to special HSE clinics for their vaccines. The vaccine can also be given to boys and in some countries is given to both genders to reduce the risks of several types of cancer.
Read more information on cancer vaccines.
#12 Take advantage of free cancer screening
[[{"fid":"7234","view_mode":"teaser","fields":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Older woman smiling while talking to her doctor","field_file_image_title_text[und][0][value]":false},"type":"media","field_deltas":{"14":{"format":"teaser","field_file_image_alt_text[und][0][value]":"Older woman smiling while talking to her doctor","field_file_image_title_text[und][0][value]":false}},"link_text":null,"attributes":{"alt":"Older woman smiling while talking to her doctor","style":"float: right; margin: 5px;","class":"media-element file-teaser","data-delta":"14"}}]]Some types of cancer can be found and treated before they cause symptoms. The main aim of cancer screening is to prevent death from cancer. Screening can also make it possible to use less severe treatment methods if the cancer is detected early enough. For some cancers, such as cervical cancer and bowel cancer, screening can actually prevent the cancer from developing.
If you’re eligible, take part in organised screening programmes for bowel cancer (men and women aged 60-69), breast cancer (women 50-69) and cervical cancer (women 25-60).
Anyone who is called for screening should take those few minutes out of their busy lives to do it – it could just save a life.
Find out more about screening programmes in Ireland from www.cancerscreening.ie.
