New Year… New You!

In Northern Ireland around 11,200 people are diagnosed with a cancer every year and one in three people will develop cancer during their lifetime. However, as two-thirds of cancers could be prevented there is no better time to make the switch to a healthier lifestyle.

Most people who make New Year resolutions break them before Valentine’s Day – often because the emphasis is on denying yourself and trying to do too much too soon.  Rather than focus all your energies and trying to turn your life around in January why not ring in the changes gradually throughout the year.

UCF has a list of handy hints and tips for every month to help you lead a healthier life.

January – Focus on Nutrition.  Being overweight can increase your risk of cancer.  The best way to improve your diet and reduce your weight is to:

1. Be aware of portion sizes
2. Choose low-calorie, healthy high fibre foods such as fruit and vegetables, grains and pulses as these will keep you feeling fuller for longer
3. Avoid junk foods and sugary drinks as these cause weight gain

 February – Increase your Exercise.  Taking 30 minutes of vigorous exercise or 60 minutes of moderate activity each day can reduce your risk of cancer.  Do something you enjoy, take the stairs instead of the lift, walk to your local shop instead of taking the car or go for a brisk walk during lunch break. 

 March – Stop Smoking.  Take the Leap and quit smoking on No Smoking Day – Wednesday 14th March 2012. Some top tips to help you are:

-          Smokers can quadruple their chances of success if they use stop smoking aids prescribed by their GP or pharmacist combined with support and advice.  UCF operates the Smokers’ Helpline on 0808 812 8008. This is funded by The Public Health Agency and provides individually tailored support as well as information on your nearest Stop Smoking Service.

 April – Bowel Cancer Awareness Month.  Stick to those New Year resolutions of a healthy diet, increased exercise and no smoking and you’ll reduce your risk of bowel cancer.   If you’re over 60 take up the bowel cancer screening programme when invited.

May – Take Care in the Sun.  Prepare for the summer sun at home and abroad by protecting your skin to prevent skin cancer.  The top tips are:

-          seek shade and avoid prolonged exposure when the sun is at its peak – 11am to 3pm

-          wear clothing and hats that protect against ultraviolet radiation (UVR)

-          use sunscreen with a minimum SPF of 15 and apply liberally

-          don’t use sunbeds

June – Men’s Health.  Men take action – get fit and healthy.  UCF’s Man Alive! programme raises awareness of the positive impact that small changes can make to their physical and mental health. UCF’s cancer prevention team also takes its Male Quick Fit scheme into workplaces, providing weight and body mass checks, individually tailored advice and encouragement to men to set their own goals for a healthier lifestyle.

Click on www.ulstercancer.org for more information.

July – Reduce your Alcohol Intake.  Did you know that drinking alcohol increases your risk of cancer and this risk is further increased if you’re also a smoker.  If you drink you should limit your intake:  one drink per day for women and 2 drinks per day for men, (i.e. one drink is a small glass of wine, half a pint of beer or one measure of spirits). 

August - Early Detection.  Look out for changes to your body. These may include:

- loss of appetite

- extreme tiredness

- unexplained weight loss

- persistent cough

- change in bowel habits

 For further information call the UCF’s Freephone on 0800 783 3339.

 September - Encourage your Children to make Healthy Lifestyle Choices.

Encourage children to walk to school and pack a healthy lunchbox.  It’s important that we introduce healthy lifestyle messages in early childhood.   

October - Breast Cancer Awareness Month.  UCF encourages women to check their breasts regularly.  A lump may be the most commonly recognised early symptom of breast cancer but other symptoms can include:

-          Any dent, puckering or dimpling of your breasts

-          Thickening under the skin of your breasts or armpit

-          Changes in size or shape of the breast

-          Veins which stand out more than usual

-          Any change in the position of your nipples – pulled inwards or pointing in a different direction

-          Any discharge or bleeding from your nipples

-          A rash on your nipple

-          Any discomfort or pain in your breasts that is different from normal

-          Any new change in sensation in your breasts

Don’t forget to check under your arms as well for anything unusual.  If you are between 50-70 years of age, take up your breast screening invitation. 

November - Take Care Using Harmful Substances

It’s important to take care when using harmful substances which can be found in certain fertilisers, pesticides or household products.  Follow the instructions and safety guidelines making sure to wear protective clothing and always work in a ventilated environment.  

 December - Celebrate Your Successes.  Reflect on the changes you've made and use this time to fine tune any areas where you think you may be able to improve further. 

Congratulations - you have made positive changes to your lifestyle taking cancer prevention into your own hands and the rewards will last a lifetime! 

For further information click www.ulstercancer.org