Take a daily march against cancer

Cancer. It's an ugly word, a fearsome reality. It has touched most of our lives by now. But lately, the news has been good. We are getting cancer less and surviving it more when we do.

Most of you who are reading this column are of the generation who don't plan on standing around whistling Dixie while the Cancer Man sneaks up on us. So let's get moving, there is much you can do.

A panel of experts convened by the The World Cancer Research Fund and the American Institute for Cancer Research came up with some very practical and well-researched suggestions for reducing cancer risk.

At the top of their list is diet. Approximately one-third of all cancer deaths result from bad nutrition.The report emphasizes eating a varied diet, rich in plant-based foods. Remember those nine portions of vegetables and fruits discussed in last week's column?

As you may suspect, they aren't crazy about eating red meat, but if you insist, limit it to no more than 3 ounces per day. "It is preferable to choose fish, poultry or meat from nondomesticated animals in place of red meat," they state. (Be sure to note the injunction against eating anything you pet.)

Of course, they warn against anything "refined." Whole grains are good. Refined sugars are way bad. Too many refined carbs and sugars can increase the insulin response which may promote tumor formation. Salt is likewise unpopular; no more than a quarter an ounce a day. They suggest checking out other spices and herbs to flavor foods.

"Consumption of alcohol is not recommended," they state. But they concede that two drinks a day for men, and one for women are allowed, due to the proven heart-protective benefits of modest alcohol consumption. But beware. Anything over this moderate imbibing does present an increased risk for cancer; specifically oral, esophageal, laryngeal, breast and liver cancers.

As the proud owner of a new barbeque grill, I am definitely bummed out by this recommendation: cooking meat at low temperatures and avoiding charing. I did find a way around this: marinate. That's right, a little of that special secret sauce of yours will seal in the moisture and thus reduce the "heterocyclic amines" in red meat which are thought to be the cancer causing culprits.

They say that if you follow these guidelines you won't need to supplement. I never ever avoid an extra bit of prevention. If you agree, check out these vitamins which have been studied for their cancer-fighting properties: Folic acid (a B vitamin), Omega-3 oils, Coenzyme Q10, Vitamin C and E.

Aspirin, that ubiquitous little white pill, is another cancer risk reducer. Not only does it reduce heart disease risk, but also that for colorectal and breast cancers (especially in post menopausal women). Always consult your physician before embarking on a daily aspirin regimen as there can be complications.

If you want to decrease your odds for cancer you gotta watch the weight. Reducing obesity and avoiding tobacco are the most important things you can do to improve your cancer odds. The advisory is to limit weight gain during adulthood to no more than 11 pounds.

Many of you can join me in the detention room on that one. Or maybe you should join me in forging ahead and taking an hourlong brisk walk (or its equivalent level of activity) every day.

It can be our own daily march against cancer.

Dr. Michael O.L. Seabaugh is a Cape Girardeau native who is a licensed clinical psychologist with over 20 years experience helping individuals and couples with their emotional and relationship issues. He has a private practice in Santa Barbara and Santa Monica, Calif. Contact him at mseabaugh@semissourian.com.