Stay healthy after treatment

Friday 29 January, 2010

Reviewed: A/P Michael Jefford MBBS, MPH, MHlthsevMt, PhD, MRACMA, FRACP, Consultant Medical Oncologist, Peter Mac; Dr. Carrie Lethborg, MSW, PhD, St. Vincent's Hospital

On this page: Don't smoke | Protect yourself in the sun (be SunSmart) | Eat a healthy diet | Be active

Many cancer survivors decide that they want to have a healthier lifestyle after their cancer diagnosis and treatment. They look for ways to reduce the chance of their cancer coming back, prevent a new cancer, and be healthier. You may begin to look at eating a healthier diet, doing more exercise and trying to reduce the amount of stress in your life.

It is uncertain whether these measures will stop your cancer from coming back but they can certainly make you feel better and can help prevent other problems such as heart disease. Results from large research studies are telling us that there are lifestyle changes you can make to help lower your risk health problems, and possibly lower the risk of cancer coming back.

It is estimated that nearly one-third of cancers would not develop if people stopped or didn't start smoking, exercised, ate healthily and were SunSmart.  

Don't smoke

More than 10,000 Australians are diagnosed with a smoking-related cancer each year. Lung cancer is the most common, but smoking is also closely linked to bladder cancer, kidney cancer, cancer of the mouth, stomach and oesophagus cancers.

To quit smoking and avoid smoke is not easy but if you want to prevent cancer then quitting is a great start. Call the Quitline on 13 7848 and ask for a free Quit pack to be mailed to you. A trained Quitline adviser can help you with practical and expert advice. You can also log on to the Quit website, for helpful advice on quitting.

Only you can stop your smoking - but lots of support can make it easier.

Protect yourself in the sun (be SunSmart)

Australia has one of the highest rates of skin cancer in the world and two in three Australians will develop some form of skin cancer before they reach the age of 70. Exposure to ultraviolet (UV) radiation from the sun and other sources, such as solariums, increases the risk of skin and eye damage and skin cancer. In particular, overexposure to UV radiation during childhood and adolescence is known to be a major cause of skin cancer.

However, any UV radiation exposure that causes your skin to tan adds to your total lifetime dose of UV and increases your skin cancer risk - even without burning.

Sun protection is needed whenever UV levels reach three and above. In Victoria average UV levels are three and above from the beginning of September to the end of April. Take special care between 10 am and 2 pm (11 am and 3 pm daylight saving time), when UV levels are most intense.

When the UV Index is three and above:

  • Slip on sun-protective clothing.
  • Slop on SPF30+, broad spectrum, water resistant sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards.
  • Slap on a hat that protects your face, head, neck and ears.
  • Seek shade.
  • Slide on some sunglasses - make sure they meet the Australian Standard.

For the times of the day that sun protection is needed, check the SunSmart UV Alert at www.sunsmart.com.au or the weather section of daily newspapers.

While too much UV radiation can cause sunburn, skin and eye damage and skin cancer, too little UV can lead to low vitamin D levels. Vitamin D regulates calcium levels in the blood and it is also necessary for healthy bones, muscles and teeth.

From September to April, just a few minutes of sun on the face, arms and hands should be enough for most people to maintain vitamin D levels.

From May to August, average UV levels in Victoria are below three, so sun protection isn't needed unless you are in alpine regions or near highly reflective surfaces such as snow or water. During these months, most people should be able to maintain their vitamin D levels with two to three hours of UV exposure to the face, arms and hands or equivalent area of skin across the week. People with naturally very dark skin may need three to six times these exposure levels.

Eat a healthy diet

Researchers are now sure that poor diet is linked to several types of cancer, including breast cancer, bowel cancer, stomach and oesophagal cancer, lung cancer, bladder cancer, prostate cancer and cancer of the pancreas.

There isn't one type of food that you should avoid. But eating a wide variety of foods and not too much of any one thing is the key. Here are a few tips that may help you choose a healthy balanced diet.

  • Eat five or more servings of fruit and vegetables each day. A serving size is about a handful.
  • Don't eat too much red or processed meat: choose fish, poultry or vegetarian options for some meals.
  • Drink two or more litres of water each day.
  • Eat less fat and more fibre.
  • Choose wholegrain cereal products (such as wholemeal bread and brown rice) where possible, instead of processed foods like white bread and white rice.
  • If you drink alcohol, drink no more than two standard drinks each day.
  • Try to stay at a healthy weight.

Be active

Research has shown that physical activity may help to improve quality of life and increase survival for people who have had some types of cancer. There is  good evidence that women with breast cancer and people with bowel cancer can reduce the risk of cancer coming back by increasing exercise levels. Being fit and healthy also helps reduce your risk of other health problems such as obesity, diabetes and heart disease.

Studies have also shown that moderate exercise can help to:

  • improve your mood
  • make you feel better about yourself (boost self-esteem)
  • reduce symptoms of fatigue, sickness and pain.

Don't rush into doing a lot of exercise too soon after you finish your treatment. Your body needs time to recover. Increase your activity over time. Check with your doctor before you begin any exercise program.

For more information about preventing cancer and reducing your risk contact the Cancer Council Helpline on 13 11 20.

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