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ancer is the leading cause of premature death in Canada.

An estimated 139,900 new cases of cancer and 67,400 deaths occurred in Canada in 2003. On average, an estimated 2,690 Canadians were diagnosed and 1,296 Canadians died of cancer every week in 2003.

Following the Canadian Cancer Society's Seven Steps to Health can help each of us to reduce our risk of cancer and change those numbers.

Cancer is a disease that starts in our cells. Cells are the building blocks of our body tissues and organs. Normal cells grow, divide and die. In most parts of the body, dying cells are replaced by new, healthy ones.

Cancer develops when cells in a part of the body begin to grow out of control. Instead of dying, cancer cells continue to grow and divide. After a while, groups of these abnormal cells form lumps or tumours.

Tumours can be either benign (non-cancerous) or malignant (cancerous).

There is no single cause of cancer but some factors appear to increase the risk of developing it. These are called 'risk factors'. You can increase and decrease your individual risk of developing cancer by the lifestyle choices you make or the kind of environment you live and work in.

It is important to remember that if you are at low risk for cancer, it does not mean that you won't get cancer. It means that your chances of getting it are small. High risk means that your chances may be higher, but it does not mean that you will develop cancer.

The good news is that at least 50% of cancers can be prevented through healthy living and policies that protect the public. Following the Canadian Cancer Society's Seven Steps to Health is a great way to help reduce your risk of developing cancer.

Your individual risk of developing cancer can be increased or decreased by lifestyle choices that you decide to make.

Some risk factors that you can change are

• Being a non-smoker and avoiding tobacco smoke,
• Eating a healthy diet,
• Being physically active every day,
• Staying at a healthy weight,
• Limiting alcohol use,
• Reducing your exposure to UV (ultraviolet) rays from the sun or tanning beds,
• Knowing your body and reporting any changes to your doctor or dentist, and
• Following health and safety instructions when using hazardous materials at home and at work.

Some risk factors can't be changed, though, like your

• Age, and
• Family history of cancer (heredity).

To help you to reduce your risk, the Canadian Cancer Society has developed a guide called the Seven Steps to Health. These steps are changes that you can make in your own life to help reduce your individual risk of cancer - this is a great place to start!

1. Be a non-smoker and avoid second-hand smoke.
   
   Smoking causes about 30% of all cancer deaths in Canada. Lung cancer is the leading cause of cancer death for men and women in Canada. Non-smokers exposed to second-hand smoke are also at higher risk of getting cancer and other lung diseases.
   
   If you are a smoker, quit. If you are a non-smoker, avoid second-hand smoke.
   
   
2. Eat 5-10 servings of vegetables and fruit a day. Choose high fibre, lower fat foods. If you drink alcohol, limit your intake to 1-2 drinks a day.
   
   Research shows that 30 to 35% of all cancers may be related to what we eat and drink. For a healthy diet, eat foods from the four food groups recommended in Canada's Food Guide to Healthy Eating.
   
   
3. Be physically active on a regular basis: this will also help you maintain a healthy body weight.
   
   Regular exercise is important to staying healthy. Studies suggest that exercise reduces your risk of colon cancer; there is also evidence of a link between physical activity and breast cancer.
   
   
4. Protect yourself and your family from the sun - check your skin regularly and report any changes to your doctor.
   Reduce sun exposure between 11 am - 4 pm. Seek shade or create your own. Keep babies under one year old out of direct sun. Tanning parlours and sunlamps are not safe. When you are in the sun, always remember SLIP, SLAP, SLOP.
   
   • SLIP on clothing to cover your arms and legs.
   • SLAP on a wide-brimmed hat.
   • SLOP on sunscreen (SPF 15 or higher).
   
   
5. Follow cancer-screening guidelines.
   
   Even people with healthy lifestyles can develop cancer. One way to detect cancer early is to have regular screening tests. These tests can often find cancer when it is still at an early stage. The earlier the cancer is found, the more successful the treatment is likely to be.
   
   
6. Visit your doctor or dentist if you notice any change in your normal state of health.
   
   Get to know your body. Tell your doctor or dentist about any changes that you notice as soon as possible like, sores that don't heal or a cough that lasts more than a couple of weeks. Health care professionals are trained to spot the early warning signs of cancer and other diseases.
   
   
7. Follow health and safety instructions for hazardous materials both at home and work.
   
   Health Canada and Environment Canada have guidelines for handling cancer-causing substances. By following these guidelines at home and at work when using, storing and disposing of household pesticides or any other chemicals, you can protect yourself against any risk.

Research shows that 30 to 35% of all cancers can be prevented by eating well, being active and staying at a healthy weight.

The key to eating well, being active and maintaining a healthy weight is to focus on what you add to your lifestyle, not what you take away. It is easier to add healthy foods each day rather than take away foods that you enjoy. The same goes for physical activity. Take part in physical activities that fit into your life, without giving up the less active things you like to do.

Making simple changes to the way you eat and becoming more active are two of the best defences against many types of cancer.

			Easy changes that reduce your risk of cancer
			Eating well, being active and staying at a healthy weight are among the best ways to reduce your risk of cancer. Healthy living does not have to be a chore. You can fit healthy eating and active living into a busy life. Make small changes like choosing fruit for a snack, trying one new healthy recipe each week or walking with your family rather than watching TV.

Make small, gradual changes to your eating and activity habits and you'll be amazed at how easy it is to build healthy choices into your lifestyle.

Eating well

Eating a variety of foods helps you include healthy choices in your diet, and eating different foods makes it easier to get all the nutrients you need for good health.

• Build in variety. Healthy eating can include many different foods.
  • Plan menus.
  • Make a shopping list.
  • Include at least 5 to 10 servings of vegetables and fruit each day.
  • If fresh vegetables and fruit are not in season or cost too much, choose frozen, canned or dried. They are just as healthy.
• Most of the time, eat foods that are good for you.
  • Allow yourself to have a treat once in a while.
  • Balance treats with healthy choices - choosing lowfat options, limiting your alcohol and eating less salt.
• Eat at home more often and choose smaller portions. This will help you control the portion size and the amount and type of fat, salt and fibre you eat.
• Think about when you eat and why.
  • Listen to your body and eat when you are hungry. It takes 20 minutes for your brain to get the message that your stomach is full.
    

Use Canada's Food Guide to Healthy Eating to learn about healthy eating.

Being active

Research shows that regular physical activity can help protect against certain types of cancer such as breast and colon cancer.

Being active also keeps your heart healthy, makes your bones and muscles stronger and helps you feel better about yourself

			Benefits of eating well and being more active
			In addition to reducing your risk of cancer, eating well and being more active can Give you more energy, Strengthen your muscles and bones, Lower your risk of other health problems such as heart disease, stroke and type 2 diabetes, and Improve your overall well-being.

• Think of being active as fun, not hard work. Find activities that you enjoy and include your family and friends.
• Make the commitment - Canada's Physical Activity Guide recommends that adults have 60 minutes of light to moderate physical activity every day.
• Have variety in your activities. And don't forget to include activities that build endurance, flexibility and strength.
• Do it right - begin any new activity program slowly. Check with your doctor if being active is new to you.
• As you become more active, put more effort into your activity.
• Keep track of your progress. Seeing how far you've come can motivate you to do more.
  

With a few healthy habits, you can reduce your risk of cancer.

Make the decision to start now. Remember, you do not need to completely change your lifestyle. Making healthy changes does not mean you have to give up your favourite foods or start running marathons.

Even small changes to what you eat and how active you are can make a big difference!

To learn more about reducing your risk for cancer visit the Canadian Health Network Cancer Group/Topic page, or call the Canadian Cancer Society's Cancer Information Service toll-free 1-888-939-3333, email info@cis.cancer.ca or visit the website at www.cancer.ca