Holiday Stress Relief

We're sharing an oldie but goodie from our blog archives today. The information is still relevant, and we hope beneficial to you or someone you love.

The holidays can be incredibly stressful and even depressing for a cancer patient and their caregivers. You may be too exhausted to make travel plans or host your annual open house. Besides the physical challenges of being a cancer patient, the holidays can also be very difficult emotionally. Feelings may not always be joyous. In fact, during this time of year a cancer patient may deal with many complex and overwhelming feelings that they are able to stay on top of during the rest of the year.

Here are some tips for coping with cancer during the holidays**:

For the Patient...
Prepare yourself emotionally.
Holidays are often a time of remembrance, and of looking ahead. For a cancer patient, both of those things can cause feelings to surface that have been dormant or non-existent previously. Fears about your continuing treatments, recovery period, or how long your remission will last can all be overwhelming when faced with loved ones' questions and concerns. Know that you may be asked questions about your diagnosis and your current state of health, as well as your prognosis for the future, and decide how you will handle those potentially uncomfortable moments.

Plan to get together with friends, family or co-workers.
As much as is possible depending on your physical stamina, plans should be made to spend time with people who are supportive of you and your situation. Don't assume that you need to stay away from everything - it will only lead to feelings of distress and lonliness. That said, you don't have to do it all! Allow yourself to decline invitations if necessary. Your health and well-being is your priority.

Keep it simple.
If you have traditionally been the one expected to provide the meals and host the festivities, ask everyone to bring their favorite dish or suggest a restaurant instead. Perhaps you could host a mid-afternoon get together or dessert reception instead of a sit-down meal? Enlist friends or a maid service to help you prepare for a gathering, and clean up afterward.

Share the work.
You may be apprehensive of the holidays because you have always been the one who managed the planning. Take care of yourself by confiding in close friends or loved ones and asking them to take on part of the burden. Many times those closest to you want to help, but aren't sure what to do. Let them be there for you.

Be a creative shopper.

There are so many catalogs and internet shopping options available nowadays, there's no need to get out in the crowds and exhaust yourself (not to mention the risk of infection if your blood counts are low). Many online stores even offer free shipping for orders of a certain size, or those made by a certain date. Take it easy, and enjoy the giving - not the shopping. And don't think a gift card is not an acceptable gift! Many local merchants like Walgreens have great selections of cards from restaurants and stores found all over the country. You can get all your shopping done while waiting for your prescriptions to be filled!

Share your feelings.
Seek out additional support if it's hard to talk to those you're closest to. Find a support group or just talk to someone one-on-one. Communicating your feelings - even the ones you find difficult to admit having - can help you feel less alone and more connected. (Contact Hope Cancer Resources with your questions about talking to a counselor.) As suggested above, be ready for questions about your cancer diagnosis and prognosis. If you would rather not discuss it, don't be afraid to post a little note at the front door or on the invitations you send out that designate your home as a Cancer-Free Conversation Zone.

Set goals for the New Year.
A cancer diagnosis can alter your future plans and even your personal priorities and life path. But there is nothing that says a re-evaluation is not valuable, no matter what your situation is. Even if you're not sure how things will turn out after your treatment, make plans and set goals. It can help strengthen your resolve to recover and get back in control of your life if you remind yourself that there's something out there to work toward.


For the Caregiver...
Remind your loved one that you care, and are there.
They may need a little extra reassurance that they are needed and loved, even if they can't do all they have done in the past. Give them gifts that speak to who they are apart from being a cancer patient. Let them know you see them as a person, not as a cancer patient.

No pressure, please.
Invite your loved one to join in holiday activities, but don't pressure them to be involved in every event. They may need to rest their body and their mind in order to make the things they choose to do more enjoyable.

Offer to help.
Offer to clean the house, do laundry, cook, get groceries, decorate, etc. Give your loved one the opportunity to decide what they want to do, and then help with the rest. If you're not sure what you can do to help, or aren't sure what they want to do for the holidays - just ask! Talk to them about their feelings and share your own. Working together to make decisions about holiday preparations can help each of you feel more connected.

Be sensitive to their feelings.
Don't expect your loved one to react to the stimuli of parties, family gatherings, and even small things like a quiet meal the same way as they have in the past. They may be grateful for the time with you, but feel guilty about the efforts others have to make to get them there or work around their physical needs. They may be frustrated about an unknown future and find it hard to fully appreciate being in the moment. These kinds of emotions are normal - allow them to feel what they feel and communicate those feelings to you (or not) without judgement.

Maintain some normalcy.
Your loved one probably wants to celebrate the holidays as normally as possible, without a lot of time spent dwelling on their cancer. Let them know you are with them because you love them and enjoy their company, not because you feel sorry for them.


**Thanks to CancerCare for the original fact sheet that inspired this post!

Exercise for Cancer Survivors

We all know by now that having an exercise routine helps to keep us healthy. Regular activity can reduce our weight by burning fat and building lean muscle, decrease stress levels, and encourage healthy operation of our bodies' cardiovascular, gastrointestinal and nervous systems... all components to a cancer-preventing lifestyle, according to a variety of research studies.

In addition to the cancer prevention benefits of exercise, it has been found to be beneficial to those already dealing with the disease. In two recent studies reported by MedpageToday.com, participation in at least twelve weeks of exercise was associated with significant improvement in overall health-related quality of life for cancer patients and survivors.

In a study of survivors, the researchers were looking at physical activity that included strength training, resistance training, walking, cycling, yoga, Qigong, or Tai Chi. They found that exercise had a positive impact on both overall health-related quality of life and more specific emotional well-being areas such as body image, anxiety, fatigue and self-esteem.

In the other study, which included only current patients, the results were similar to those seen in the survivor study, with improved overall health-related quality of life being reported at twelve weeks. According to the researchers quoted in the MedpageToday.com article, effects of exercise were more pronounced with moderate or vigorous intensity workouts than with mild exercise programs.

The American Cancer Society provides tips on exercising while undergoing cancer treatment, and we're sharing a few here. Visit their site for more information.

First, you should always check with your doctor before starting any exercise program. This is especially important if your treatments can affect your lungs (such as the drug bleomycin or radiation to the chest), your heart (such as the drugs doxorubicin or epirubicin), or if you are at risk for lung or heart disease.

• Your cancer care team will check your blood counts during your treatment. Ask them about your counts and if it's OK for you to exercise. Do not exercise if you a low red blood cell count (anemia).
• If you have low white blood cell counts or if you take medicines that make you less able to fight infection, stay away from public gyms and other public places until your counts are at safe levels.
• If you are dealing with fatigue brought on by treatment and don't feel up to exercising you can try to do 10 minutes of stretching exercises each day instead.
• Do not use heavy weights or do exercise that puts too much stress on your bones if you have osteoporosis, cancer that has spread to the bone, arthritis, nerve damage, poor vision, poor balance, or weakness. You may be more likely to injure yourself or break a bone.
• If you have numbness in your feet or problems with balance, you are at higher risk for falls. You might do better with a stationary reclining bicycle, for example, than a treadmill.
• Watch for swollen ankles, unexplained weight gain, or shortness of breath while at rest or with a small amount of exertion. Let your doctor know if you have any of these problems.
• To avoid irritation, don't expose skin that has had radiation to the chlorine in swimming pools.
• Do not exercise above a moderate level of exertion without talking with your doctor. Remember, moderate exertion is about as much effort as a brisk walk.
• If you still have a catheter (tube that goes into your body), avoid water and other exposures that may cause infections. Also, avoid resistance training that uses muscles in the area of the catheter to avoid dislodging it. Talk with your cancer team about what is safe for you.

 What are some tips you learned from your own experience with exercise during treatment? Was it beneficial for you? Anything you would suggest to help others be successful?

Cancers on the Rise

As we have shared with you in the past, the incidence rates of many cancers have been on the decline in recent years. This is the result of many behavioral and environmental changes that individuals have been making, and policies that our government has instituted that have cleaned up the air we breathe and the land we live on. However, there are still some cancers that are on the rise, and in an effort to keep you well-informed, we want to share some information about them with you. All of the following information is available from the American Cancer Society via their Cancer Facts & Figures 2012 publication.

Kidney and Renal Cancer       

Between 1999-2008, kidney cancer rates significantly increased for men and women of every race/ethnicity except American Indian or Alaska Native men, for every age group, and most dramatically for localized tumors from 7.6 (per 100,000) in 1999 to 12.2 in 2008. Research suggested that the trend may be due to an increase in imaging procedures such as ultrasound, computed tomography and MRI, which detect early stage cancers that may have been undiagnosed in previous study periods.

Rates during 2004-2008 were 2 times higher for men than women, and highest for African American and American Indian and Alaska Native men, perhaps reflecting the higher rates of obesity in these groups of individuals.

Cigarette smoking is a risk factor for both kidney and renal cancers, but is most strongly associated with renal pelvis cancer. Risk of kidney cancer increases with both quantity and duration of smoking, and accounts for approximately 20-30% of cases among men and approximately 10-20% of cases among women. For cancer of the renal pelvis, smoking accounts for approximately 70-82% of cases among men and approximately 37-61% of cases among women.

Obesity increases risk of kidney cancer, and accounts for 30-40% of cases. High blood pressure is also shown as a risk of kidney cancer, and there are inherited forms of the disease that account for a small fraction of cases.

Prevention techniques include stopping the use of tobacco products, maintaining a healthy weight and avoiding high blood pressure (through diet and exercise) and treating existing high blood pressure.

For more information about kidney and renal cancer, including symptoms and treatment information, visit the Mayo Clinic page.

Esophageal Adenocarcinoma       

Overall, the incidence rates of esophageal adenocarcinoma have shown declines, but while African American males have traditionally been more likely to be diagnosed with this type of cancer, there has been an increase in non-Hispanic white men to be diagnosed in recent years. Although the two most common types of esophageal cancer are related to smoking, only one of them (squamous cell carcinoma) has shown a decline that corresponds with decreased smoking rates. So, what's going on with the other one - adenocarcinoma?

Obesity is associated with a 16-fold increased risk of this type of cancer. Obesity is also associated with gastroesophageal reflux and Barrett's esophagus, which can progress to esophageal adenocarcinoma. Rates for this kind of cancer increased significantly among white men (1.8% per year), white women (2.1% per year), and Hispanic men (2.8% per year) during 1999-2008. These increasing trends coincide with rises in obesity and gastroesophageal reflux disease.

Maintaining healthy body weight may reduce the risk for esophageal adenocarcinoma. Treatment of gastroesophageal reflux disease with proton-pump inhibitors, which reduces gastric acid, thereby slowing or preventing the development of Barrett's esophagus, may also lower risk, although the most effective regimen to reduce cancer risk in these patients is not known. Medical surveillance for people diagnosed with Barrett's esophagus may also be beneficial; however, the timing and frequency of such screening is unclear.

More information on esophageal cancers can be found on the Mayo Clinic website.

Mid-Year Update

The mission and vision of Hope Cancer Resources are framed on the desk of each employee in our office. They remind us every day what we're here to do and where we are headed. When we look back at our numbers from the last six months we are humbled by the work we have done, and the message that those numbers embody - that our work is vital to the quality of life in Northwest Arkansas.

We are fortunate to be able to make a difference in the lives of our friends and neighbors every day, but we look forward to the day that cancer is cured and our services are no longer needed. Take a look at what we have done to serve Northwest Arkansas with compassionate and professional cancer support and education since the first of the year.

Since January 1st...

• Our social workers have assessed 860 new cancer patients in local oncology clinics;

• We have provided $35,057 in prescription assistance, and helped patients receive another $101,757 from pharmaceutical company programs;

• We have provided $106,163 in direct financial assistance to patients who needed support as they went through treatment;

• We distributed $33,510 in gas cards to patients needing help paying for their trips to and from their medical appointments;

• Emotional support services, including support groups and counseling, were provided to 1,395 people;

• Our Spanish interpreter provided language assistance for 114 patients;

• Our drivers transported patients over 79,500 miles to and from medical appointments associated with their cancer diagnosis;

• Our volunteers donated 2,815 hours of service to our staff and patients;

• Cancer prevention and education information was shared with 671 individuals;

• Smoking cessation counseling was provided to 155 individuals in need;

• We provided 338 free cancer screenings to individuals who are under-insured or uninsured.

Join us in the fight against cancer and to support our neighbors who are dealing with the disease by making a gift, volunteering, attending an event, or inviting us to present prevention information at your civic club or place of employment. Call 479-361-5847 to find out how you can help.

The "New Normal"

This week we're sharing a piece originally posted last year by one of Hope Cancer Resources' Oncology Social Workers, Lisa Manzini-Pace, LCSW.

The term "New Normal" has a special connotation for people undergoing treatment and/or survivors of cancer.  Without their consent, they have been inducted into an intense and often baffling treatment regimen, one that changes their daily routines, expectations, interactions with others and ability to predict how they will fare during and after prescribed treatments.  This is a daunting trajectory and one best faced in small doses.

As human beings we seek to predict, quantify and control.  These instincts, while often previously successful, can be impediments to smoothly navigating the cancer treatment labyrinth.  Oncologists, who the patient seeks to trust implicitly, are often the first to admit that treatment involves commonalities but that each individual tends to respond in a somewhat unique manner.  The truth is that none of us working with cancer treatment have a crystal ball.  That said, here are a few observations noted by this writer courtesy of cancer patient wisdom and research.

Undergoing chemotherapy and/or radiation will test one’s metal.  Chemo induces various side effects but the overwhelming one mentioned is fatigue.  And a close second is chemo brain.  The former is a bone weary fatigue and the latter is a passing state of impaired memory and clarity.  It is essential that one lower his/her triathlon or quiz show expectations during these phases.  There will be good days and not-so-good days.  Learning to be gentle with oneself is as crucial as any pill one may swallow.  It is an art to be cultivated along with a stalwart sense of humor. 

One’s entire arsenal of healthy coping is there to be used.  This may include but is not limited to eating well, exercise (physical, mental and spiritual), common sense, resourcefulness, courage, compassion (self first!), joyfulness, intelligence, mirth, humility, faith, hope and love.  These are the aspects of you—unlike cells—that cancer cannot touch.  Use them in large doses.

Priorities will change.  Things that once seemed important are relegated to the back seat of the caboose.  To quote Arthur Golden in Memoirs of a Geisha, “Adversity is a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.”  Most  patients say that such experiences were the awakening of new strength and understanding.

Avoid the naysayers.  Cancer, rather like pregnancy, invites unsolicited confidences from others.  Some will be little gems to be treasured while other “stories” will be about fear, pain and darkness.  You get to choose who you will listen to and who you will wish well and send on their merry way.

Simply, remember that your "new normal" may vary greatly from that of another person who has dealt with a cancer diagnosis. Find your comfort zone and surround yourself with people who are going to help you stay there. 

Dealing with Loss of Appetite

When a cancer patient is enduring radiation and chemo treatments for cancer they enter a seemingly endless cycle that causes them to need nourishment and healthy food options just at the time that the last thing they want to think about is putting food in their mouths. Many cancer patients lose not only the appetite for food, but the ability to taste what they are taking in. Sometimes the mere texture or smell of whatever is on their plate is enough to make them nauseous.

This aversion (both mental and physical) to eating can cause serious stress to the patient and their caregiver as they try to maintain their calories and protein intake in order to help their bodies tolerate and recover quickly from their treatments.

A healthy diet helps a body keep up its strength, prevent tissue breakdown, rebuild damaged tissue, and maintain its defenses against infection. It can also help a patient cope more successfully with side effects. Some cancer treatments are more effective in people who are well-nourished and getting enough calories and protein. Growing numbers of research studies are being done to understand the relationship between good nutrition and cancer survivorship.

We've collected some tips to help patients and caregivers plan for and manage cancer treatment and make successful outcomes more likely. Please note: this information is meant to help patients increase protein intake and calorie consumption - but not at the expense of other components of a balanced diet. Fruits, vegetables and whole grains should still be a part of anyone's meal planning, and perhaps even more so for cancer patients.

Plan ahead.
Stock the pantry and freezer with favorite foods to cut down on shopping trips. Now is not the time to worry about calories, so don't bother with low- and no-fat varieties.

Prepare meals in advance and freeze foods in individual portions. This is a great thing to ask friends to do when they offer to help out. They can kill two birds with one stone by whipping up a few things while they are visiting for an afternoon.

Snack time is ALL the time!
You may need to make a few changes in your regular meal-time routine. Try eating small meals all day long, and having healthy snacks available whenever you feel like you can keep a few bites down. A handful of nuts or peanut butter on crackers can be easy protein-builders. They can also easily be thrown in a bag for car trips. There are some great protein bars on the market now as well... try a few and see which ones you like best, then keep a stash with you all the time and eat anytime you're watching t.v., reading a book, or waiting for an appointment. Other great (easy) options are yogurt, cereal and milk, half a sandwich, and cheese and crackers.

Avoid snacks that could make your treatment-related side effects worse. Some patients suffer from diarrhea, so they might want to limit popcorn and raw fruits and veggies. Radiation can cause "road rash" on the tongue and throat's tender tissues, so you may have to avoid dry, coarse snacks and acidic foods.

Throw out the rules.
If you think some leftover chicken casserole would be perfect for breakfast, don't let anyone tell you different. Right now is not the time to worry about the "normal" ways to plan your meals - if you need to eat, and it sounds good, it's right for you. That said - be careful about taking in a too many empty calories. For example, ice cream is not bad for you, but if you're making a meal of it or polishing off a half-gallon every day, you're missing out on some nutrients you really need.

Don't wait until you're hungry to eat, because you may actually lose your appetite and never feel hungry. Eat every few hours just because you know you need to fuel your body. Just as your automobile can only go so many miles on a tank of gas, your body can only be up and active so long before needing a meal.

Examples of high protein foods:

Milk products - 
Add cheese to baked potatoes, soups, noodles, meat and fruit for added protein. Use milk for cooking in place of water for cereal and cream soups. Ladle some cream sauces on your veggies and pasta. Add powdered milk to cream soups, mashed potatoes and pudding.

Eggs - 
Keep hard-boiled eggs in the fridge for a quick snack. Eat them alone or chop and add to salads, casseroles and soups.

Beans, legumes, nuts and seeds -
There are great options on the nut aisle of the stores! Lots of individual packets and flavored coatings to enhance their taste. You can sprinkle sunflower seeds in salads and on veggies and casseroles, add peanut butter to a milkshake or make a peanut butter and banana sandwich with whole grain bread. Add beans to soups, salads and casseroles. Simple bean burritos are quick and easy to make - use mashed pinto or black beans, and sprinkle a little cheese in for good measure.

Examples of high calorie foods:

Butter and margarine - 
Now's your chance to live like Paula Deen and put butter on everything! Potatoes, rice, pasta, and veggies are a good start. Stir it into soups and casseroles and spread it on bread before adding sandwich meats and cheeses. Remember grilled cheese sandwiches? Now's your chance to pretend you're a kid again.

Milk products - 
Add whipped cream to your desserts, pancakes, waffles, fruit and hot chocolate. Fold it into soups and casseroles and puddings. Add sour cream to potatoes and veggies and the aforementioned bean burrito.

Salad dressings - 
Use regular, not low-fat or diet varieties. Put mayo on your sandwiches and make dips for fresh veggies and fruit.


Some information used in this post was pulled from the American Cancer Society's booklet "Nutrition for the Person with Cancer during Treatment".

The Wheels on the Van

It's easy to think that the most difficult part of a battle with cancer is the physical condition that some of the treatments can leave you in. And, for many people, that is certainly the case. Chemotherapy can make you sick, radiation can leave you with uncomfortable rashes that make even the most comfortable clothing in your closet painful to wear. Both forms of treatment cause fatigue that there is simply no cure for except the end of treatment.

But for many people in Northwest Arkansas the first hurdle to be cleared when discussing a treatment plan with their oncologist is figuring out how they will even get to their appointments in order to begin the fight. Some patients may not be able to drive as a result of their disease, others because of treatment side-effects. Friends and family may only be able to help for a short time or on a limited basis. With chemotherapy appointments scheduled every few weeks and radiation plans typically requiring a patient to visit the clinic five days a week for 5-7 weeks, transportation becomes one of the primary obstacles for patients as they go through treatment. Patients can not fight their cancer if they are unable to get to the clinic.

At Hope Cancer Resources we have three vehicles in our transportation program. Our drivers drive hundreds of miles every weekday to provide the support necessary to make sure that treatment plans are carried out as prescribed.

In the first four months of 2012, our drivers put over 54,000 miles on our vehicles and made 927 trips. That's 10,000 miles more than this time two years ago. Sometimes a trip is only a few miles. Other times a driver could be gone all day picking up and taking home to towns in Oklahoma or Carroll county. In 2011, the total miles logged by our vehicles came in at just over 129,000. That's a lot of time behind a wheel, and a lot of doctor's visits that weren't missed. That's a lot of hope given.

If you or someone you know would benefit from transportation assistance, or if you'd like to make a donation to support the program, please contact us.

Quarterly Update

How does an organization in the business of helping people with a scary, sometimes fatal disease report a "great first quarter" without sounding morbid or insensitive? It is, admittedly, a unique position to be in.

On one hand, the fact that more people are being served by our programs means that more people are being diagnosed with cancer in our community. On the other hand, those same people - if our programs were not available - would still be on the frightening and often confusing journey that is cancer treatment and recovery. The difference is that without our services, many of them would be required to choose between paying their mortgage and buying their monthly prescriptions, or be unable to get to their treatments because their cancer made them unable to drive.

We can report that we have had a great first quarter because we have been fortunate enough to serve 462 new patients being seen in local oncology clinics with the compassionate, professional cancer support and education that we are bound by our mission statement to provide.

Our patient assistance staff are the first in line to help when a patient requests an application for services. Our licensed social workers begin providing emotional support the moment they greet a new patient. From there, we are available as much or as little as needed. Since January 1st of this year, we have provided the following to cancer patients and their families in Northwest Arkansas:

$18,328.00 in direct prescription assistance;

Assistance through drug company assistance programs valued at $52,398.00;

$55,365.00 in direct emergency financial assistance;

$16,500.00 in gasoline cards;

3708 hours of emotional support services to 927 patients;

193 hours of Spanish interpretation;

668 van trips to and from appointments for a total of 39,743 miles.

Our health educators are out in the community every week sharing information on prevention, risks, awareness and our services to civic groups, schools, health fairs and local companies. Their services are vital to the health and well-being of our community... in fact, the screenings that they help secure for patients in need or provide at our annual screenings in our office can save lives. All of our educational services - as with all of our assistance and support - are provided at no cost to the patient. Since January, our health educators have provided: 

Education and prevention information to 128 individuals;

Smoking cessation counseling valued at $4,247.00 to 60 individuals; 

188 cancer screenings valued at $122,813.00.

Also in the first quarter of 2012, we held several small fundraising events in the community. You may have seen us on Facebook and Twitter talking about our events at Fish City Grill in Rogers, Ozark Natural Foods in Fayetteville and Ruby Tuesday in Fayetteville and Bentonville. They all hosted us for some great friend-making and awareness-building opportunities. Thank you to everyone who came out to see us or supported us silently at those events!

Finally, as a not-for-profit organization, the support we receive from local businesses and individuals is vital. We are grateful for the following grants that affirm that our work is vital and valued in our community.

Arkansas Blue and You Foundation

Carroll County Community Foundation

Komen for the Cure - Ozark Affiliate

Willard and Pat Walker Charitable Foundation

Winthrop Rockefeller Cancer Institute Auxiliary

See, it HAS been a great first quarter! Thank you for your support that allows us to do what we do in Northwest Arkansas. We are humbled every day by comments and notes such as this one:  

"The cookbook arrived today - I'll enjoy looking through it! Hope Cancer Resources helped two of my brothers as they battled cancer, and it is nice to have a remembrance of your organization. It was a great encouragement to my brothers to receive financial help... Thank you for all you do!"

It's Volunteer Appreciation Week!

This week is National Volunteer Appreciation Week, and Hope Cancer Resources is joining dozens of other nonprofit organizations in our area who are thanking their volunteers for their service. We are fortunate to have dedicated volunteers working in our office, at our events, and with patients at Highlands Oncology Group clinics. We regularly receive thanks from patients and families to pass along to our volunteers. With a caring gesture or kind word, they make a vital difference in the lives of people going through one of the most stressful and frightening times of their lives. 

Our volunteers go through a training process that includes introduction to the Strengths Perspectives method of communicating in an emotional support setting. Strengths Based practice uses peoples' personal strengths to aid in recovery and empowerment. It's about reframing personal perception to find good even in the worst situation. The volunteers are also trained in "active listening", positive interactions and how to be supportive and encouraging in their contact with patients. Our volunteers act as an extension of our emotional support staff, and provide invaluable patient comfort to those undergoing cancer treatment in Northwest Arkansas.

But our volunteers are not only providing beneficial services to our patients, they are receiving benefits in return. In 2007 a publication called The Health Benefits of Volunteering: A Review of Recent Research found a significant connection between volunteering and good health. The report shows that volunteers have greater longevity, higher functional ability, lower rates of depression and less incidence of heart disease.  The report is available online here. 

Here's a video featuring volunteers Conjie Williams and Art Thrun, and Lisa Russell, a nurse at Highlands Oncology Group, sharing why they volunteer and the impact of their work:

One of our volunteers shared a personal story with us recently. She has worked with us for several years helping coordinate one of our special events. At that event, we provide statistics on the services we provide, we have patients share their stories, and we honor an individual making a difference in Northwest Arkansas cancer care. This volunteer has heard this information every year, but it wasn't until she started volunteering in our office that the impact we have on individuals battling cancer in our community really hit home. Through her tears, she shared her "lightbulb moment" and how much she appreciates being able to help us fulfill our mission of providing

compassionate, professional cancer support and education in the Northwest Arkansas region today and tomorrow.

As you can tell, we are proud of our volunteer corps. And in case you're wondering - we always have room for more. Bring a friend and join us for the next volunteer orientation meeting scheduled for April 19th. Learn more about our volunteer opportunities and how you can make a difference in only a few hours a month. Contact Christy Scarrow, Coordinator of Volunteer Services, at 479-361-5847 for more information.

Join us for the Battle!!

We're taking it to the streets! Our annual Heather Ridley-Fleeman Battle for Hope fundraising event is May 5th - only a few weeks away - and we want you to join us!

The Heather Ridley-Fleeman Battle for Hope was created by the family and friends of a lovely young woman who fought a brave battle of her own. She was diagnosed with colorectal cancer in her 20s, and lost her fight at the age of 28. The importance of early detection, knowledge of risk factors, and understanding of symptoms is a major part of this event that raises money to support Hope Cancer Resources' Save-A-Life program. 

We shared some info recently on colorectal cancer, including the good news that colonoscopies are saving lives. The bad news is, not everyone is able to afford a colonoscopy. Some insurance plans will not cover the procedure in individuals under the age of 50 (when regular colonoscopies for people at average risk are recommended to begin). But even with insurance coverage, a co-pay can amount to several hundred dollars.

Our Save-A-Life program provides assistance for screening and diagnostic tests, including colonoscopies and other colorectal-associated procedures, for uninsured and under-insured individuals in Northwest Arkansas with a physician's referral. These tests provide access to early detection, which offers a better chance for a cure should cancer be diagnosed. Without our assistance, some patients would not be able to get the tests they need in a timely manner, putting them at risk for a late-stage diagnosis with a lower chance for successful treatment.

Registration for the Battle for Hope is available online through the website. You can register yourself, or sign up as a member of a team to run (10k or 5k) or walk (5k or 1 mile). But if none of those options are appealing (we know not everyone is eager to get up early on a Saturday morning) you can still help by purchasing raffle tickets or tribute signs. The signs will line the courses on race day in honor or in memory of loved ones who have fought or are fighting cancer. Raffle tickets will give you a chance to win some very nice prizes - including a watch from Blakeman's Fine Jewelers, tickets to a show at Walton Arts Center, and gift baskets from local businesses. Best of all, you don't have to be present to win! A list of all the businesses donating prizes and raffle items for the event is located on the race website here, and our awesome event sponsors are here.

The deadline for signing up your team or purchasing tribute signs is April 20th - so don't delay! The first 400 to register will also receive a goody bag containing some nice coupons and freebies - and while the race shirt is always free with registration, sizes are limited after the 20th.

We hope to see you on May 5th!

One for the Guys

It's not the most common form of cancer, nor is it the most deadly. In fact, it's pretty rare... but testicular cancer is the most common form of cancer diagnosed in American men between the ages of 15 and 34. The good news is that it is highly treatable, even if it has spread beyond the testicles upon diagnosis.

In 2012, it is estimated that 8,590 men will be diagnosed, and 360 men will die from testicular cancer. In order to skew the odds in your favor, get familiar with these symptoms and learn how to spot reasons for concern:

• A lump or enlargement in either testicle
• A feeling of heaviness in the scrotum
• A dull ache in the abdomen or groin
• A sudden collection of fluid in the scrotum
• Pain or discomfort in a testicle or the scrotum
• Enlargement or tenderness of the breasts

Testicular cancer usually affects only testicle. Be sure to see your doctor if you notice any unusual pain, swelling or lumps in your groin, especially these symptoms last longer than two weeks. The American Cancer Society provides some instruction on how to perform a self-check.

Risk factors include:

• An undescended testicle (cryptorchidism). The testes form in the abdominal area during fetal development and usually descend into the scrotum before birth. Men who have a testicle that never descended are at greater risk of testicular cancer in either testicle than are men whose testicles descended normally. The risk remains even if the testicle has been surgically relocated to the scrotum. Still, the majority of men who develop testicular cancer don't have a history of undescended testicles.
• Abnormal testicle development. Conditions that cause testicles to develop abnormally, such as Klinefelter's syndrome, may increase your risk of testicular cancer.
• Family history. If family members have had testicular cancer, you may have an increased risk.
• Age. Testicular cancer affects teens and younger men, particularly those between ages 15 and 34. However, it can occur at any age.
• Race. Testicular cancer is more common in white men than in black men.

Sí, hablamos español.

When we schedule an appointment with a doctor in Northwest Arkansas, most of us can be fairly certain that our doctor will be able to communicate with us and that we will understand everything they say. Even if we're not sure of the meaning of a particular word or phrase, we will feel comfortable asking the doctor to clarify. We can assume we will leave their office knowing what was done at that appointment, what treatment is coming, and what medications have been prescribed. That is not typically the case for our neighbors who are Spanish speakers.

That is why Hope Cancer Resources employs a full-time Spanish interpreter. The challenge of being able to understand the language of Oncology is magnified when one is not in full command of the language the doctor speaks. Kathy Taylor assists cancer patients and their families as they go through cancer treatments and other medical visits related to their diagnosis. She provides a level of comfort to them as they make their way from diagnosis to recovery.

Living in Japan as a child, Kathy remembers feeling isolated by her inability to read and understand the language around her. She took her first Spanish class in 7th grade, and enjoyed the language enough to continue her studies through high school, majoring in Spanish in college. During her college studies she spent a year in Seville, Spain immersing herself in the culture even more.

But a degree in Spanish is not all that is needed to be a successful interpreter. Kathy is currently preparing for the next phase of testing for certification through the National Board of Certification for Medical Interpreters. The coursework she has completed included instruction on anatomy and other medically-focused vocabularies that an interpreter may need to be familiar with at a doctor's appointment.

Additional instruction on what it means to be an interpreter is also part of her training. For example, interpreters must use the same meaning, same inflections, and same "register" of language as the person being interpreted. "Register" refers to the level of vocabulary being used. An interpreter is not allowed to change the statement being made based on his or her own experience or what they believe the person "really" means... what they say must perfectly match what is said by the person they are interpreting.


Kathy is available to meet with every new patient at Highlands Oncology Group clinics who requests an interpreter. She initially meets the family in the waiting room and gives them an idea of what to expect for that day. She may also ask a few questions to better understand the patients' unique situation, and so that she can help patients remember questions they may have for the doctor during their appointment. The staff at Highlands also turn to her when they need to provide additional information to patients over the phone.

Cancer treatment is a frightening situation for anyone, and language can be a barrier to successful adherence to treatment plans. If a plan is not followed as prescribed, recovery can be slower, or simply not possible. With Kathy providing this vital service to the Spanish speaking patients treated at Highlands Oncology Group, she is helping us meet our mission of providing compassionate, professional cancer support and education to the Northwest Arkansas region today and tomorrow.

Treating the Whole Patient

If you have spent any time with a cancer patient as they underwent treatment, you probably know that the physical effects of the disease are only one part of the journey. A change in an individual's ability to function as they did pre-diagnosis causes a tremendous amount of stress. Fear of the unknown - and even the fear of the known - can also cause a patient to endure a level of stress that can be detrimental to their emotional health. These stresses can affect relationships with caregivers and other loved-ones, as well as their ability to function at work or perform routine tasks.

1 in 2 men and 1 in 3 women will be diagnosed with cancer in their lifetimes, according to American Cancer Society estimates. Nothing can prepare a person to receive a diagnosis that can be potentially fatal. And even when a patient has successfully made it through treatment and is declared "cancer free", there still may be a tremendous amount of residual worry.

The National Cancer Institute addresses stress and cancer on their website: 

Studies have indicated that stress can affect tumor growth and spread, but the precise biological mechanisms underlying these effects are not well understood. Scientists have suggested that the effects of stress on the immune system may in turn affect the growth of some tumors. However, recent research using animal models indicates that the body’s release of stress hormones can affect cancer cell functions directly.

A review of studies that evaluated psychological factors and outcome in cancer patients suggests an association between certain psychological factors, such as feeling helpless or suppressing negative emotions...

Every time a staff member at Hope Cancer Resources interacts with a cancer patient or their family members there is an opportunity to provide emotional support. Even the smallest thing - like providing a brochure - can reduce a patient's stress level. Our licensed oncology social workers help patients and caregivers cope with emotional distress through counseling, education and  information on support groups offered in our community. 

Here's a story of one of our patients who received emotional support from Hope Cancer Resources:

"Jason" is a cancer patient, married with three grown children. When we met him, he was suffering from chronic pain stemming from a previous accident as well as increasingly acute pain related to his cancer diagnosis.  Jason refused all but the mildest forms of pain medication. His pain was so extreme that he considered ending his life.

 Jason had never been to a counselor. He had always been strong and able to "handle anything on my own." Not wishing to burden his family, he kept his suffering to himself, but doing so had taken its toll on this once vibrant person who had already overcome many obstacles in life. Were it not for the insistence of his physician, Jason might never have sought help. By the end of his first therapy session, however, he shared what a relief it was to have a safe place to talk about both his physical and emotional pain.   

Over the next several weeks, he and one of our licensed counselors met on a regular basis and explored his beliefs about asking for help as well as his fear that taking strong pain medications would cause him to develop an addiction.  Subsequently, Jason felt comfortable discussing and pursuing additional options for pain relief with his physician.    

By his fourth session, there was nothing less than a remarkable change in Jason.  Physically, he appeared "lighter," peaceful and well rested, but it was the change in his outlook on life that really made an impression. His focus had shifted completely.  Whereas Jason had previously been plagued by persistent thoughts of death, he now talked in great detail of his renewed relationship with his wife, their summer travel plans, and resuming hobbies he enjoyed.  With a big grin on his face, he came in one day to simply say, "I've got a lot to live for."

If you know someone who is undergoing treatment for cancer and could benefit from the emotional support services we offer, contact one of our social workers at 479-361-5847.  

Cancer Prevention: Eat to Defeat!

Most of us have the general understanding that some foods are "good" for us and others are "bad". Food, and our relationship with it, has become part of the daily dialogue at work, school, and even on the nightly news. Recent reports say that 1 in 3 adults are considered obese and our kids are following our example and becoming obese themselves.

But even after reading the statistics, it's still difficult for most of us to include enough fruits, vegetables and whole grains in our diets to meet the recommended daily intake and to reduce fats, sugars and empty calories in our meals. You already know that dietary changes can change your body shape and make you "healthier", but would it make a difference in your eating habits to know that some foods may actually help prevent cancer?
 

We mentioned in this month's first blog post that many cancers include "obesity" in their list of risk factors. From the Centers for Disease Control: 

"Research has shown that being overweight or obese substantially raises a person's risk of getting endometrial (uterine), breast, prostate, and colorectal cancers. Overweight is defined as a body mass index (BMI) of 25 to 29, and obesity is defined as a BMI of 30 or higher."

In addition to reducing the risk of obesity, some foods have been found to be beneficial because of health benefits they provide in and of themselves. Antioxidants and phytochemicals in particular have been getting a lot of attention as possible G.I. Joe soldiers in the battle against many diseases, cancer included. There are, in fact, seven "Super Foods" that are recommended for inclusion in any diet being consumed with cancer-prevention in mind. Here's the list, condensed from WebMD:

GARLIC

The same sulfur compounds causing garlic's distinctive odor may also stop cancer-causing substances from forming in your body, speed DNA repair, and kill cancer cells. It also battles bacteria, including H. pylori (connected to some ulcers and stomach cancer), and it reduces the risk of colon cancer. To get the most benefit, peel and chop the cloves and let them sit 15 to 20 minutes before cooking to activate enzymes and release the sulfur-containing compounds that have the most protective effect. Experts say that using garlic supplements does not show the same benefits that the whole cloves do.

BROCCOLI

Many cruciferous vegetables such as cabbage, kale, and cauliflower contain phytochemicals called glucosinolates, which produce protective enzymes that are released when you chew the raw veggie, rupturing the cell walls. Your body also produces those enzymes in the intestines, and they are activated when the raw (or gently cooked) veggies are digested. 

Broccoli and its cousins are most protective against cancers of the mouth, esophagus, and stomach, but research is also being conducted on sulforaphane, another chemical found in cruciferous vegetables that might reduce cancer risk by detoxifying harmful substances (such as smoke and other environmental pollutants) in the body and act as an antimicrobial agent by attacking the bacterium H. pylori.

TOMATOES

The red coloring that makes it easy to spot a ripe specimen also makes them a potential weapon against prostate cancer. That red hue comes from a phytochemical called lycopene, a powerful antioxidant, which is most concentrated in tomatoes. Several ongoing studies suggest that a lycopene-rich diet is connected to a reduced risk of prostate cancer. In laboratory tests, lycopene has stopped other types of cancer cells from growing, including breast, lung, and endometrial (the lining of the uterus). Researchers speculate that lycopene protects cells from damage that could lead to cancer by boosting the immune system and interfering with abnormal cell growth. 

To get the most benefit, eat cooked or processed tomatoes, including tomato juice and pizza sauce. Processing makes the cancer-fighting compounds more available to your body because heat breaks down the plant's cell walls. If you just aren't a fan of tomatoes, you can get a reduced amount of its benefits from lycopene in watermelon, pink grapefruit, or red bell peppers.

STRAWBERRIES

Berries of all kinds have been getting a lot of attention lately. Research points to possible protection against heart disease and memory decline as well as cancer. In a recent study, berry extracts slowed the growth of cancer cells; specifically, strawberry and black raspberry extracts had the greatest impact on colon cancer cells. Strawberries are rich in antioxidants such as vitamin C and ellagic acid. 

 

In laboratory tests, ellagic acid seems to have anticancer properties that rev up enzymes, which destroy cancer-causing substances and slow the growth of tumors. They also contain flavonoids, which suppress an enzyme that damages DNA and has been linked to lung cancer. Other types of berries, all rich in flavonoids, that are worth adding to your grocery basket include raspberries, blackberries, blueberries, and cranberries. Blueberries are packed with anthocyanins, which reduce inflammation and are one of the most powerful antioxidants. Some consider berries and cruciferous vegetables the most powerful protective foods available to consumers.

CARROTS

One of the easiest vegetables eat, carrots are packed with disease-fighting nutrients. They contain beta-carotene, an antioxidant scientists believe may protect cell membranes from toxin damage and slow the growth of cancer cells. Carrots also deliver other vitamins and phytochemicals that might guard against cancers of the mouth, esophagus, and stomach. Some studies suggest carrots protect against cervical cancer, perhaps because they supply antioxidants that could battle HPV (human papilloma virus), the major cause of cervical cancer. Plus, carrots contain falcarinol, a natural pesticide, which has been found to reduce the risk of developing cancerous tumors in lab tests. 

 

Unlike some foods that lose their potency when cooked, carrots (and tomatoes, spinach, mushrooms, asparagus, cabbage, and peppers) experience an increase in their antioxidant levels when exposed to heat.

SPINACH

Maybe you've heard that lutein, an antioxidant, is good for your eyes. Early results of research shows it might also play a role in guarding against cancer. Spinach is rich in lutein and zeaxanthin, carotenoids that remove unstable molecules called free radicals from your body before they damage it. They're found in spinach and other dark green leafy vegetables, and some studies show they could protect against cancer of the mouth, esophagus, and stomach. 

An NIH/AARP study of more than 490,000 people found that those who ate more spinach were less likely to develop esophageal cancer. Some studies suggest the carotenoids in spinach and other foods reduce the risk of ovarian, endometrial, lung, and colorectal cancer, too. Throw in folate and fiber, which researchers think might trim the risk of certain cancers, and you've got nutritional powerhouse in every dark green leaf. Folate helps your body produce new cells and repair DNA, and is especially important for women of childbearing age because it can prevent neural tube defects in a developing fetus. 

You'll get the most lutein from raw or lightly cooked spinach. Enjoy it in a salad, steamed, or sautéed with garlic and olive oil, or stirred into soups. For a change (but reduced benefit), substitute kale, collard greens, Swiss chard, or romaine lettuce.

WHOLE GRAINS

You may have noticed that a lot of foods - even sugary kids' cereals and frozen pizzas - are adding whole-grain components to their ingredients. It's a result of revised federal nutrition guidelines that recommend half of all the grains you eat -- rice, cereal, and even chips -- should be whole grains, not processed. Whole grains deliver plenty of fiber, which has been suspected to reduce the risk of colon cancer. 

Experts are not yet sure how the fiber/cancer connection works, but whole grains also contain other substances that might battle cancer, including lignans, which act as antioxidants, and saponins, which could keep cancer cells from multiplying. Look for bread labeled "100% whole wheat" rather than simply "wheat bread," which likely contains refined grains. For even more lignans, choose a whole wheat bread sprinkled with flax or sesame seeds.

So, now you know WHAT to eat, but do you know how much of these foods makes up a serving? Here's an article that can help. Habits can be tough to break, and family-members' preferences can also present a challenge when trying to add some Super Foods to your diet. Use these tips to make changes to your family's meals in small steps. Remember, small steps may be necessary at first, but they still start you off in the right direction.

Cancer Prevention: Know Your Moles

Has a mole that you’ve had since you were a child gone through some changes? Maybe it's a different shape or color, or it's just getting thicker and a little itchy? Have you recently found a new mole that doesn't look like the rest? If you can answer yes to at least one of these questions, then want to consider getting screened by a dermatologist for skin cancer. 

The internet is an abundant source of information about cancer types, prevention, and treatments, but all that information can be overwhelming and confusing. In keeping with our cancer prevention theme through the month of February, we have gathered some great information from our Certified Health Education Specialist, Casey Shelor. We hope this post will help eliminate some confusion with respect to the prevention of skin cancer.

Skin cancer is the most common form of cancer in the United States. The two most common types of skin cancer—basal cell and squamous cell carcinomas—are highly curable. However, melanoma, the third most common skin cancer, is more dangerous. 

Here are some tips on reducing the chance of being diagnosed with any type of skin cancer, from the Centers for Disease Control & Prevention.

Protection from ultraviolet (UV) radiation is important all year round, not just during the summer or at the beach. UV rays from the sun can reach you on cloudy and hazy days, as well as bright and sunny days. UV rays also reflect off of surfaces like water, cement, sand, and snow. Indoor tanning (using a tanning bed, booth, or sunlamp to get tan) exposes users to UV radiation.

The hours between 10 a.m. and 4 p.m. daylight savings time (9 a.m. to 3 p.m. standard time) are the most hazardous for UV exposure outdoors in the continental United States. UV rays from sunlight are the greatest during the late spring and early summer in North America. The CDC recommends several easy options for protection from UV radiation:

• Seek shade, especially during midday hours. You can reduce your risk of skin damage and skin cancer by seeking shade under an umbrella, tree, or other shelter before you physically feel a need for relief from the sun. Your best bet to protect your skin is to use sunscreen or wear protective clothing when you're outside—even when you're in the shade.

• Wear clothing to protect exposed skin. Loose-fitting, long-sleeved shirts and long pants made from tightly woven fabric offer the best protection from the sun's UV rays. Keep in mind that a typical T-shirt has an SPF rating lower than 15, so use other types of protection as well. Also, a wet T-shirt offers much less UV protection than a dry one. Darker colors may offer more protection than lighter colors. If wearing this type of clothing isn't practical, at least try to wear a T-shirt or a beach cover-up.

• Wear a hat. For the best protection, wear a hat with a brim all the way around that shades your face, ears, and the back of your neck. A tightly woven fabric, such as canvas, works best to protect your skin from UV rays. Avoid straw hats with holes that let sunlight through. A darker-colored hat may offer more UV protection. If you are wearing a ball cap, don't forget to protect the back of your neck and tops of your ears with clothing and/or sunscreen.

• Wear sunglasses. They protect your eyes from UV rays and reduce the risk of cataracts while also protecting the tender skin around your eyes from sun exposure. Wrap-around sunglasses work best because they block UV rays from sneaking in from the side, and sunglasses that block both UVA and UVB rays offer the best protection. Most sunglasses sold in the United States, regardless of cost, meet this standard, but check the labels.

• Use sunscreen. Choose sunscreen with sun protective factor (SPF) 15 or higher, and both UVA and UVB protection. The sun's UV rays can damage your skin in as little as 15 minutes. Put on sunscreen before you go outside, even on slightly cloudy or cool days. Apply a thick layer (rub it in until it's gone) on all parts of exposed skin and get help for hard-to-reach places like your back. Sunscreen does wear off, so all sunscreens (even the "waterproof" ones) need to be reapplied after swimming, sweating or being outside for more than two hours. Check the sunscreen's expiration date. Sunscreen without an expiration date has a shelf life of no more than three years, but its shelf life is shorter if it has been exposed to high temperatures.

• Avoid indoor tanning. Using a tanning bed, booth, or sunlamp to get tan has been linked to an increased risk of skin cancers - including melanoma - and cancers of the eye. A recent study found that using a tanning bed - any type and for any length of time - increases a person's risk of melanoma by 74%. Some are likening the use of tanning beds by teens to the use of cigarettes, saying that it is a carcinogen and should be regulated in people under the age of 18. You have to ask yourself: Is a golden tan really worth dying for?

As always - know the facts, and do your part to protect yourself and your loved-ones from the potentially deadly effects of cancer. Skin cancer is preventable, and making the right choices can save your life.

The Best Defense is a Good Offense

The Arkansas Department of Health recently published their annual report, Cancer Facts & Figures 2011. It states that cancer remains the 2nd leading cause of death in Arkansas and the United States. The overall estimated cost of cancer in the U.S. in 2010 was $263.8 billion, with the highest costs being assocated with breast, colorectal, lymphoma, lung and prostate cancer. The American Cancer Society (ACS) predicts about 577,190 people will die of cancer in the U.S. this year. That averages out to approximately 1,500 each day. What are you doing to reduce your risk?

Cancers caused by environmental exposures are modifiable and can be prevented. The American Cancer Society estimates that in this country in 2010 approximately 171,000 cancer deaths were related to tobacco use and one-third of the 569,490 deaths were related to obesity and physical inactivity. Deaths from cancers caused by infectious agents, such as Hepatitis B, human immunodeficiency virus (HIV), human papillomavirus (HPV), and Helicobacter pylori (H. pylori) etc. could have been prevented through behavioral changes, vaccinations and antibiotics.

February is National Cancer Prevention Month, so in our weekly posts we'll be taking a closer look at a few specific ways to prevent cancer in yourself and your loved-ones. To get us started, here's a list created by the Mayo Clinic: 

1. Don't Use Tobacco 

Tobacco use is the single greatest avoidable risk factor for cancer mortality worldwide, causing an estimated 22% of cancer deaths per year. Smoking has been linked to various types of cancer — including cancer of the lung, bladder, cervix and kidney — and chewing tobacco has been linked to cancer of the oral cavity and pancreas. Exposure to secondhand smoke may also increase your risk of lung cancer.

Avoiding tobacco — or deciding to stop using it — is one of the most important health decisions you can make. If you are being treated for cancer and need help quitting tobacco, our Certified Tobacco Treatment Specialist, Casey Shelor, can help you find a plan that works best for you. Contact her by email or at 479-361-5847 for a confidential appointment.

2. Eat a Healthy Diet 

Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, a diet heavy in fats and processed foods has been linked to several types of cancer. Consider these guidelines:

• Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
• Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and may increase the risk of overweight or obesity — which can, in turn, increase cancer risk.
• If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you've been drinking regularly. 
  

3. Maintain a Healthy Weight & Include Physical Activity in Your Daily Routine

Maintaining a healthy weight may lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney. Physical activity counts, too. In addition to helping you control your weight, physical activity on its own may lower the risk of breast cancer and colon cancer. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better. Try a fitness class, rediscover a favorite sport or meet a friend for daily brisk walks.

4. Protect Yourself from the Sun

Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:

• Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-rimmed hat help, too.
• Cover exposed areas. Wear tightly woven, loosefitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
• Don't skimp on sunscreen. Use generous amounts of sunscreen when you're outdoors, and reapply often.
• Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.

5. Get Immunized
Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against:

• Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is routinely given to infants. It's also recommended for certain high-risk adults — such as adults who are sexually active but not in a mutually monogamous relationship, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
• Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical cancer. The HPV vaccine is available to both men and women age 26 or younger who didn't have the vaccine as an adolescent.(We covered this subject in detail in our recent post about HPV vaccines.)   

6. Avoid Risky Behaviors

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, may increase the risk of cancer. For example:

• Practice safe sex. Limit your number of sexual partners, and use a condom when you do have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, cervix, lung and immune system. HPV is most often associated with cervical cancer, but it may also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
• Don't share needles. Sharing needles with an infected drug user can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug abuse or addiction, seek professional help.

7. Take Early Detection Seriously

Regular self-exams and professional screening for various types of cancers — such as cancer of the skin, colon, prostate, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.

If you have any questions about these tips, you can contact one of our Certified Health Education Specialists at 479-361-5847.