As the calendar turns, welcoming a New Year brings with it a sense of renewal and an opportunity to set meaningful resolutions. While health often takes centre stage in these aspirations, a focused approach on cancer prevention and management can be a game-changer. Let’s delve into a comprehensive guide to crafting resolutions for cancer prevention and management.
Implement Healthy Lifestyle Resolutions
- Healthy Eating Habits
Begin your health journey with a plate full of vibrant colours and essential nutrients. Incorporate nutrient-rich foods such as fruits, vegetables, whole grains, and lean proteins. These foods not only contribute to overall well-being but also possess cancer-fighting properties. In particular, explore the benefits of incorporating berries, cruciferous vegetables, and green tea into your diet.
- Regular Physical Activity
Engaging in physical activity is crucial. Beyond its role in weight management, physical activity alone may decrease the risk of cancer.
Any level of physical activity contributes to overall health, but to maximise benefits, aim for at least 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity.
It’s beneficial to mix moderate and vigorous activities. As a general guideline, aim for at least 30 minutes of physical activity in your daily routine, with more being even more advantageous.
Ditch Habits That Fuel Cancer
- Quit Smoking
If you’re a smoker, consider this the year to quit. Understand the immediate and long-term benefits of quitting smoking, from improved lung health to a significantly reduced risk of cancer. Navigate this journey with support resources, which may include counselling, nicotine replacement therapies, and support groups.
- Moderation of Alcohol Consumption
Educate yourself about the link between alcohol consumption and cancer. While moderate alcohol use may be acceptable for some, understanding its impact is crucial. Develop strategies for responsible alcohol consumption, set limits, and explore alternatives that align with your health goals.
Ensuring Sun Safety for a Radiant New Year
Sun safety is crucial for maintaining overall health, particularly in relation to bone health and cancer prevention. The sun emits ultraviolet (UV) radiation, which is classified into UVA and UVB rays. While moderate sun exposure is essential for the body to produce vitamin D, overexposure can lead to adverse effects, including skin damage and an increased risk of skin cancer. Here’s a breakdown of the importance of sun safety and sufficient Vitamin D:
Vitamin D and Bone Health:
- Vitamin D Synthesis: When your skin is exposed to UVB rays from the sun, it synthesises vitamin D, a key nutrient for maintaining strong and healthy bones. Vitamin D helps the body absorb calcium, promoting bone mineralisation.
- Bone Health: Insufficient vitamin D levels can lead to conditions like rickets in children and osteomalacia in adults, both of which result in weakened bones and increased susceptibility to fractures.
Cancer Prevention:
- UV Radiation and Cancer Risk: Prolonged exposure to UV radiation is a major risk factor for skin cancer, including melanoma, squamous cell carcinoma, and basal cell carcinoma.
- Protection Against UV Rays: Sunscreen, protective clothing (such as wide-brimmed hats and long-sleeved shirts), and seeking shade are essential for reducing the risk of skin cancer by minimising UV exposure.
Sun Safety Practices:
- Sunscreen: Use a broad-spectrum sunscreen with a high SPF (Sun Protection Factor) to protect against both UVA and UVB rays. Apply it generously and reapply every two hours, especially after swimming or sweating.
- Protective Clothing: Wear clothing that covers as much skin as possible. Dark and tightly woven fabrics provide better protection against UV rays.
- Sunglasses: Protect your eyes from harmful UV rays by wearing sunglasses that block both UVA and UVB rays.
- Shade: Seek shade during peak sunlight hours (usually between 10 a.m. and 4 p.m.) when the sun’s rays are strongest.
New Year, New Vaccinations
Guarding against specific viral infections can contribute to the prevention of cancer. Consult a healthcare professional regarding the possibility of receiving vaccinations for:
- Hepatitis B: This virus raises the likelihood of developing liver cancer. Hepatitis B vaccination has been incorporated into the mandatory vaccination guidelines for babies born in Singapore since 1987.
- Human papillomavirus (HPV): HPV, a sexually transmitted virus, can result in cervical cancer, other genital cancers, as well as squamous cell cancers of the head and neck. The HPV vaccine is advisable for females aged 9 – 26.
Regular Health Checkups: Your Health Journey Compass
Make scheduling regular screenings and checkups with a cancer doctor a part of your health routine. Early detection is key to effective cancer management. Collaborate with healthcare specialists to create a personalised health plan for the year, aligning with your health goals and potential risk factors.
Stress-Free Living for Cancer Warriors
If you are a cancer patient, acknowledge the impact of stress on cancer patients and incorporate stress management strategies into daily life. From mindfulness practices to building a robust support network, prioritise mental well-being. Explore relaxation techniques such as meditation or creative activities to navigate the challenges of a cancer journey.
Embracing a Healthier Future
In recap, the key to a healthier future lies in a holistic approach. By embracing healthy eating, regular exercise, and ditching habits that fuel cancer, you set a solid foundation. Sun safety, staying up-to-date on vaccinations, and regular health checkups with cancer specialists act as your health journey compass. For cancer warriors, stress-free living becomes an essential component of overall well-being.
As we step into the New Year, let these resolutions guide you towards a healthier future. Embark on your health journey with determination, seek support when needed, and prioritise self-care. Here’s to a year filled with health, fulfilment, and the accomplishment of personal wellness goals. Wishing all our readers a healthy and fulfilling year ahead!
