Avoid Skin Cancer

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Every year, about 1 million Americans learn that they have skin cancer, making it the most common type of cancer in the US. Fortunately, it is curable when found and treated early enough. The two most common forms of skin ancer are squamous cell and basal cell carcinomas. A third type, melanoma, is less common but more deadly. The main way to protect against skin cancer of any kind is to avid exposure to ultra-violet (UV) rays, which can tigger tropical malignancies. SKIN-SHIELDING MEASURES The bronze of a tan may look healthy, but it is actually a sign of UV damage. The best tactics are to stay out of the sun between 10 am and 2 pm, wear protective clothes like long sleeves and brimmed hats, use a sunscreen with a SPF of at least 15, and avoid artificial UV radiation from such sources as sunlamps and tanning booths. While these measures outweigh the impact of diet, scientists have found links between skin cancer prevention and food. IMPORTANCE OF NUTRITION Nutrition is most likely to have an impact during the first precancerous stages of development, so it's never too early to start eating foods that reduce your overall risks. Fruits and vegetables offer a wealth of antioxidants, which may help the body resist the molecular changes from free radicals; and some types of fish provide cancer-fighting omega-3 fatty acids. A low-fat diet is also very important; it lowers cancer risk generally, but it may also prevent skin damage. In one study, people whose diets included no more than 20 percent fat cut their skin cancer risk threefold compared with people eating a typical high-fat diet. Try limiting your intake of red meat and saturated fat; eat very little cured, pickled, and smoked foods; and if you drink alcohol, do so in moderation. Antioxidant-rich foods form the foundation of a cancer-fighting diet. Some research suggests that Vitamin E (found in wheat germ, almonds, and sunflower seeds) may actually reduce the amount of skin damage caused by the sun, although these results are not yet cnclusive. Artichokes re another potential skin-saver because they contain a powerful antioxidant known as silymarin. Other foods on the front lines of the cancer war: FUITS AND VEGETABLES These foods are rich in caner-fighting antioxidants, fiber, and other phytochemicals, and can help maintain a reduced-fat diet. Good vegetable choices include broccoli, peas, celery, kale, spinach, sweet red peppers, tomatoes, onion, garlic, beans, brussels sprouts, carrots, cabbage, winter squash, cauliflower and sweet potatoes. Some of the best fruits include citrus like ruby red grapefruit, strawberries, and cantalope. Lycopene, a powerful antioxidant found in tomatoes and watermelon, may help reduce UV damage as well. SOY PRODUCTS Soybeans, tofu, miso, tempeh, and soy milk contain cancer-fighting compounds known as phytochemicals, as do many fruits, vegetables, and other plant foods. WHOLE GRAINS Bread, cereal, and side dishes made from whole oats, wheat, and rice contain folic acid, fiber, and the antioxidant mineral selenium, all of which are known to help ward off cancer. Research suggest that selenium, also found in Brazil nuts and garlic, may speciaifally protect against skin cancer. FISH Many types of oily, cold-water fish, such as mackerel, salmon, and tuna, feature the antioxidant powers of selenium and are also rich in omega-3 fatty acids, which may reduce your general cancer risk. FLAXSEED OIL Made from the brown seeds of the flax plant, flaxseed oil is also rich in omega-3 fatty acids. Adding its nutty, buttery taste to salads or sprinkling it on food may specifically help reduce the risk of skin cancer. CAUTION It's very important to examine your skin often for any irregularities, which may be signs of a precancerous skin condition. Ask a friend or spouse to check areas that you can't see. If you notice any moles that look different on one side than another, have irregular edges or color, or are larger than the diameter of a pensil eraser (6 mm.), see a dermatologist or your doctor right away. HELPFUL SUPPLEMENTS Selenium: suggested daily dose: 100 to 200 mcg. Vitamin E: suggested daily dose: 100IU Fish oil capsules: Suggested daily dose: 3000 mg.