Perry County Memorial Hospital | Health Scene | Fall 2016

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appear to fend off colon cancer.
And go easy on fatty, sugary and
salty foods. No strong evidence ties
fat or sugar directly to cancer. But
foods that are high in fat or sugar—
or both—may add pounds, and
being overweight raises your cancer
risk. As for salty foods, an overly
salty diet may contribute to stomach
cancer.
2 Get moving.
Your incentive: Regular exercise
appears to directly
reduce the risk of colon
cancer, endometrial
cancer and breast can-
cer after menopause.
And it indirectly lowers
cancer risk by helping
with weight control.
Here’s how: Aim
for at least 150 minutes
of moderately intense
physical activity or
75 minutes of vigorous
activity every week.
Start at your current
ability level and then
gradually do a little bit
more.
Time-squeezed?
Divide and conquer,
for example, by taking
three 10-minute mini
walks rather than one
30-minute one. What
matters most is your
total exercise time every day.
And you don’t need a gym to be
active. Sneak movement into your
routine.
For instance, instead of calling
friends, catch up with a walk around
your neighborhood. Do errands on
foot, or pedal on your bike. Get off
the bus two stops early. Watching
TV? Do squats when commercials
come on. You get the idea.
3 Monitor the scale.
Your incentive: A healthy weight
may protect you from a long list of
cancers. Among them: colon, kidney,
pancreatic, endometrial and breast
cancer after menopause.
Here’s how: To reduce cancer risk,
most people need to keep their body
mass index (BMI) below 25. Ask
your doctor if that applies to you.
If you need to drop pounds, a
few simple habits may help you trim
down.
Don’t skip meals—a missed one
can set you up for overeating. Use
small plates to make modest por-
tions look generous. Eat slowly,
setting down your fork between
bites. It takes about 20 minutes for
your stomach to signal to your brain
that you’re full.
Keep high-calorie foods in an
inconvenient spot so the hassle of
getting them curbs cravings. Better
yet, leave them in the grocery store
and keep your home stocked with
healthy foods.
Also important: Ask friends and
family to encourage your weight-loss
efforts. Their encouragement can
help you stay on track.
M E L A N O M A
Spot the
problem
There’s a form of cancer you can spot with
your own two eyes: melanoma.
When diagnosed and treated early,
melanoma, a skin cancer, can almost
always be cured. Untreated, it can spread
and become deadly. Knowing what to
look for may help save a life.
What is melanoma?
This cancer develops
when certain skin cells,
called melanocytes, begin
to grow uncontrollably and
form a tumor. (Melanocytes
are the cells that make
melanin, the pigment that
gives skin color.)
Exposure to ultraviolet
(UV) rays from the sun or
from tanning beds is a
major risk factor for the
disease. Genetics also plays
a role.
Unfortunately, even
as rates of other types
of cancer are dropping,
melanoma rates in the U.S.
are on the rise, reports
the American Academy of
Dermatology (AAD).
What to watch for
According to the AAD, there would be
fewer deaths frommelanoma if people
regularly took time to exam their skin.
That means checking for moles on ev-
ery part of your body—from your scalp to
the bottoms of your feet and even under
your fingernails. Notice the shape, size
and color of your moles.
Especially look for new moles or those
that are growing or changing over time or
that look different from the rest.
If you see any moles that concern you,
or if you have a mole that itches, hurts or
bleeds, talk with a doctor.
To learn more, go to
. Sources: Academy of Nutrition and Dietetics; American Cancer Society;
American Institute for Cancer Research
Want more tips on reducing your cancer
risk? Check out the stories in our online
health library at . For
information on cancer treatments, call
the PCMH Infusion Clinic at 768-3285.
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