HEALTHY LIFESTYLES: Helping to reduce our risk of cancer development.

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HEALTHY LIFESTYLESHelping to reduce our risk of
cancer development.
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Cancer in Northern Ireland

• Currently 2nd biggest killer.
• It is predicted that by 2003 it will be the main
  cause of death in N.I.
• 2/3 of all cancers are caused by smoking poor
  diet i.e. PREVENTABLE!

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Estimated Percentage of Cancer Deaths Attributed
to Various Factors
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1. Dont Smoke!

• Smoking causes cancer, heart disease chronic
  lung disease.
• It is the biggest AVOIDABLE risk factor for
  cancer.
• Causes 1/3 of all cancer deaths.
• 90 of lung cancers are due to smoking.

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Smoking Cancer

• Also a risk factor for
• Bladder
• Kidney
• Throat
• Mouth
• Oesophagus
• Pancreas
• Stomach
• Some leukaemias.

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Risk of getting Lung Cancer from Smoking

• Directly related to the no. of cigarettes smoked
  higher consumptionhigher risk.
• Highly dependent on length a person smokes 1
  packet/day for 40 yrs is more hazardous than 2
  packets/day for 20 yrs.
• Drastically reduced by quitting those who quit
  before 35yrs have life expectancy which is not
  significantly different from non-smokers.
• Halved by staying off cigarettes for 10 yrs.

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Giving Up

• NEVER TOO LATE TO QUIT however, the sooner you
  quit the greater the long-term benefits for your
  health.
• Instant benefits include
• Improvements in breathing
• Sense of smell taste improve
• Skin problems may clear up.

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2. Alcohol in Moderation

• Excessive alcohol consumption over time has been
  linked with 3 of cancers mouth, throat,
  oesophagus, breast.
• Heavy drinkers who smoke are at a much higher
  risk.
• Alcoholics are at an increased risk of liver
  bowel cancer.

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Units of Alcohol

• Adult men should drink 3-4 units max. in a day,
  but not every day.
• Max. 21 units/week.
• Glass wine 1.5 units
• Bottle beer 2 units
• Spirit measure 1.5 units

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Units of Alcohol

• Adult women should drink 2-3 units max. in a day,
  but not every day.
• Max. 14 units/week.
• Glass wine 1.5 units
• Bottle beer 2 units
• Spirit measure 1.5 units

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3. Reduce Fatty Food Intake

• In Western countries where people eat a lot of
  meat, butter other dairy products there is a
  higher risk of breast bowel cancer other
  diseases like CHD.
• A SENSIBLE DIET CAN REDUCE THIS RISK!

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Tips for Reducing Dietary Fat

• Eat lean meat.
• Try fish or chicken instead of red meat.
• Bake or grill instead of frying.
• Try skimmed or semi-skimmed milk instead of
  full-cream milk.

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4. Increase intake of fresh fruit vegetables,
other high fibre foods

• HEALTHY BALANCED DIET
• Includes plenty of fruit vegetables
• AIM TO EAT 5 PORTIONS PER DAY
• Includes foods that are high in fibre
• Includes starchy foods like potatoes, pasta and
  rice
• Be low in fat red processed meat.

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What Constitutes 1 Portion?

• 1 portions of fruit/ vegetables
• 1 orange
• 2 kiwi/tangerines
• Cupful grapes/strawberries
• 2 serving spoons of carrots/brocolli
• Bowl salad
• Glass of fruit juice

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Red, Amber, Green Rule

• Try to eat fruit veg that are different
  colours.
• The pigments that produce the colours may help
  protect against cancer.
• Carotenoids and other vitamins in fruit veg are
  antioxidants thought to help protect our cells
  from damage that could potentially cause cancer.

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Good Sources of Dietary Fibre

• Bran-enriched breakfast cereals
• Wholewheat pasta bread
• Brown rice
• Fruit vegetables
• Beans, peas, lentils.
• These starchy foods should make up 1/3 of our
  diet.

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5. Increase levels of physical activity

• Aim for 30 minutes of moderate physical activity
  most days of the week
• Breathe a little faster
• Feel warmer
• Heart beat slightly faster
• Make it part of your daily routine
• Walk/Cycle to WORK
• Take stairs, not lift
• Put more energy into everyday tasks