6 Foods to Boost your Immune System this Christmas

In one of my recent articles I discussed how Christmas unfortunately brings with it an increased chance of getting the common cold or the flu.  Since there are so many different types of cold and flu virus the body can never be completely immune to them.  However, by making sure your immune system is working at full strength you can ensure that your body is in the best position possible to fight the common cold or the flu if you contract them.  That’s why today I will be sharing with you six foods that can keep your immune system strong over Christmas.

1) ORANGES:- Oranges seem to be a lot more abundant over Christmas with the main reason being that people use them to make their own Christingles.  Luckily, they are also a rich source of vitamin C.  As I discussed in a recent post, whilst vitamin C does not have a significant impact on your ability to prevent colds it can help boost your immune system by promoting the production of white blood cells that fight infection.

Oranges are small, easy to carry and can be pretty much eaten at any time making them a perfect immune system boosting snack.  Try snacking on them at work or grabbing one instead of a mince pie next time the Christmas treats come out.

2) NUTS:- Nuts are another food that seem to get associated with Christmas.  Yesterday I walked through the supermarket and saw a packet of fruit and nuts rebranded as ‘Christmas’ fruit and nuts (I wonder how long it took them to come up with that :-)).  However, the marketing guys may have it right in terms of your immune system.  Nuts are rich in vitamin B6, vitamin B9, vitamin E and selenium.  Research suggests that both vitamin B6 and B9 support a healthy immune system.  Vitamin E and selenium work together to enhance the production of immune system B-cells that produce antibodies to destroy bacteria and also act as antioxidants that protect the immune system’s cells from oxidative damage.

Nuts are also very portable and make the perfect snack to keep at your work desk.  If you find them too dry or bland then you could even pick up a ‘Christmas’ fruit and nut mix to give you some variety.  Not only are they a festive snack but they are much better for your immune system than the sweets and chocolates that will undoubtedly be offered around.

3) TURKEY:- Turkey is probably the most festive food you can find.  Unless you are vegetarian, it is highly likely that you will eat some turkey during the holiday period.  Luckily, it is quite a healthy choice and it is good for your immune system too.  It is rich in vitamin B1, B6 and zinc.  As discussed above the B vitamins have been linked with enhancing the immune system whilst zinc helps the body produce infection fighting white blood cells.

Unlike the other foods discussed in this article you are not going to have to go out of your way to get some turkey this Christmas.  It’s more than likely that turkey will be part of your Christmas meal and the leftovers can then be used to make some wholemeal sandwiches that you can bring to work.  Alternatively, you can use the leftovers to cook up another meal such as a curry, casserole or stew.

4) MUSHROOMS:- Mushrooms are not very festive at all.  However, they are good for your immune system (and in my opinion very tasty too) so you should try to incorporate them into your Christmas meals.  Mushrooms are rich in a number of B-vitamins, vitamin C and zinc all of which can help boost your immune system (as I discussed above).  Research also suggests that mushrooms activate the T cells of the immune system which help the body defend itself from viruses and infection.

Mushrooms are available in all supermarkets and most small grocery stores.  They are amazingly versatile and can be eaten with most foods.  I use them in curries, fajitas, pasta bakes, salads, omelettes and much more.  Since it’s Christmas you should have lots of turkey left over so why not make a turkey casserole, stew or curry and throw in lots of mushrooms.  Not only will it add a new level of texture and taste to the meal but it will also keep your immune system in top shape.

5) GREEN TEA:- Green tea isn’t the most popular drink around Christmas with hot chocolate and coffee being most people’s first choice.  However, of the hot drinks available it is one of the best for your immune system.  Research suggests that green tea can enhance the disease fighting capacity of the immune system’s T cells.

Green tea is relatively easy to source and available from most supermarkets.  Whilst the taste may take some getting used to it can be drank at any time during the day.  All you need is access to some hot water.  You don’t have to replace all your hot drinks with green tea but if you normally have six cups of coffee and tea per day, why not try replacing three of them with green tea?  That way you will still be able to have your normal hot drinks whilst also boosting your immune system.

6) YOGURT:- Yogurt has gained a lot of publicity recently with a lot of companies now selling it as a ‘natural immune system booster’ in small bottles.  Although it’s not a very festive food, research suggests that these companies are right.  A lot of the cells that power the immune system are found in the gut and yoghurt contains pro-biotics which help keep the gut healthy.  A healthy gut therefore supports a healthy immune system.

Yogurt is available in most supermarkets and small grocery stores.  Plus, you do not need to go for the bottled ‘natural immune system boosters’.  A pot of natural or live yoghurt can do just as much for your immune system and costs a lot less.  Whilst I find natural yoghurt quite plain on its own, if you eat it with fruit such as blueberries or pineapple it becomes a really tasty meal.  I have natural yogurt and fruit for breakfast most mornings so why not try having yogurt first thing in the morning or even have it as a dessert option on Christmas day.  It’s still very tasty and will do much more for your immune system than the mince pies and cakes.

I hope this article has helped you understand how you can keep your immune system strong this Christmas.  Whilst some (or even most of these foods) would not be your first festive food choice they will do wonders for your immune system.  Try incorporating them into your diet using some of the suggestions I have suggested and hopefully you can avoid any colds and flu this Christmas.

What do you guys think?  Are there any foods I have missed that can help people boost their immune system?  Do you have any extra special serving suggestions and recipes for the foods I have listed?  If so leave a comment on this post.

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Can Vitamin C Help You Avoid Christmas Colds?

As I discussed in my last article we are more susceptible to both the common cold and flu around Christmas time when the weather goes cold.  Whilst there is no cure for the common cold or the flu there are a number of popular suggestions for preventing it.  One such suggestions is to take high doses of vitamin C.  Today, I will be discussing if vitamin C really can help prevent the common cold and any of the other potential benefits it can offer you over this Christmas period.

In my previous post on vitamin C I mentioned that one of the benefits is that it can reduce the symptoms of the common cold.  However, research into this area has shown that these benefits may be limited.  According to Hemilä et al [1] vitamin C does not help prevent the common cold but does reduce the duration and severity of the symptoms slightly.  So if it cannot help prevent the common cold and it can only improve the symptoms marginally is there any reason to consume vitamin C this Christmas?  Absolutely.  Read on to find out why.

1) IT CAN HELP WITH CHAPPED LIPS:- People’s lips often become chapped during Christmas because the air is dry and lacks moisture.  On top of this cold winds dry the lips out even further.  Once the lips get chapped they often become damaged and cracked.  Vitamin C is essential in the healing of all types of wounds so not getting the recommended daily allowance (RDA) over Christmas could leave you with sore, dry lips.

2) IT CAN STRENGTHEN YOUR IMMUNE SYSTEM:- Although it has already been established that vitamin C does not have a significant effect on the common cold, it does have a major role to play in the immune system.  It promotes the production of white blood cells and antibodies (which help your body fight viral infections).  It also acts as an antioxidant meaning that it protects the body’s cells (including those that make up the immune system) from the damage that oxygen can cause.  Therefore, vitamin C is essential for keeping your immune system performing at its peak.  This is especially important during Christmas and winter when you are more susceptible to infections such as the common cold and the more serious flu virus.

3) IT CAN HELP YOU LOSE WEIGHT:- Christmas is usually a time when our diet and exercise regime starts to slide.  The cold weather makes us want to wrap up and sit indoors whilst the high calorie treats such as mince pies, cookies and eggnog seem to be everywhere we look.  However, by making a concious effort to consume the RDA of vitamin C you will be eating healthier, lower calorie foods.  Oranges, tomatoes, kiwis and peppers are all rich in vitamin C and provide a nutrient dense, low calorie alternative to some of the Christmas treats mentioned above.

Vitamin C may not do what it is famous for and protect you from the common cold over Christmas.  However, that’s no excuse to avoid it.  Like the other vitamins, vitamin C is a vital for your health and could prove even more beneficial during the Christmas holidays.

What do you guys think?  Have I missed any of the key Christmas benefits associated with vitamin C?  Are there any other vitamins and minerals you would recommend during the Christmas period?

Sources:
[1] Hemilä H, Chalker E, Treacy B, Douglas B. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2007, Issue 3. Art. No.: CD000980. DOI: 10.1002/14651858.CD000980.pub3.

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The Common Cold & the Flu Explained

As we roll into December it just seems to get colder and colder (well over here in the UK at least).  Generally, this is not a good time for people trying to follow a fitness regime.  High calorie foods such as minced pies and Christmas sweets seem to be coming more and more abundant whilst the cold weather makes it increasingly difficult to get the motivation to do some exercise.  On top of this winter and Christmas time seem to bring with them two unpleasant health ailments – the common cold and the flu (also known as influenza).  Many people seem to confuse the symptoms of these two conditions but they are completely unique.  In this article I will attempt to dispel this confusion and outline the differences between the common cold and the flu.

1) THE COMMON COLD:- The common cold is caused by two main types of virus – rhinoviruses and coronaviruses.  These viruses infiltrate the cells in the nose and throat and then rewrite their DNA to mimic them.  They then use this DNA to replicate more virus cells allowing the cold to spread.

The symptoms of the common cold are generally uncomfortable but not life threatening or incapacitating.  You may feel slightly weak and unwell but in most cases you can function as you normally would.  It should not prevent you from going about your day to day tasks.  Since the common cold attacks the nose and the throat the symptoms are usually specific to these areas and include:
- Blocked or runny nose.
- Coughing.
- Headaches or light headedness.
- Sneezing.
- Sore or swollen throat.
- Watery eyes.
- Weakness.

The common cold is spread by being in contact with infected people.  Kissing, touching, breathing, coughing and sneezing are all potential ways that the disease can be transmitted.  However, there is no clear evidence as to why people are more susceptible to the common cold during the winter months.  Research has been performed into whether being cold makes you more likely to catch one of these cold viruses and the findings suggest it does not.  The most sensible theory appears to be that since it is cold during winter, people spend more time indoors and in close proximity which makes it easier for these viruses to spread from one individual to another.

There is currently no cure for the common cold as there are over 200 variations of the virus.  Even if you catch a cold today and your body’s immune system adapts to it you could still catch a different variation in the future which your immune system has not yet adapted to.  Medications and natural remedies can be used to fight the symptoms but the only way to get over a cold is to stick it out for a few days and let your body’s immune system do its job.

2) THE FLU (INFLUENZA):- The flu is caused by the influenza viruses.  These viruses act in a similar way to rhinoviruses and coronaviruses by infiltrating the cells in the nose, throat, windpipe and lungs.  The influenza viruses then rewrite the DNA of these cells and use it to replicate, allowing the virus to spread.

In the beginning the symptoms of flu are similar to those of the common cold.  However, after a day or two they suddenly become much worse.  Whereas a common cold usually comes on gradually, most people can specifically say when they got the flu.  You can rarely function properly if you are suffering from the flu and in most cases you will have to rest in bed for a few days.  Since the flu infects the windpipes and lungs as well as the nose and throat the symptoms are much more wide reaching and include:
- Chills.
- Coughing.
- Fever.
- Headaches.
- Muscle aches or pains.
- Nausea.
- Vomiting.

Like with the common cold, flu occurs mainly in the winter months with huge numbers of people around the globe being affected during the cold half of the year in each hemisphere.  It is spread by being in contact with someone who has the flu.  Again no one is quite sure why it is more prevalent in the winter months but (like with colds) the popular suggestions is that people spend more time indoors and in close proximity during winter so transmission of the flu virus is easier.  Other theories include that the virus may survive for longer in cold environments with low humidity and that since people’s vitamin D levels are generally lower in the winter (the body produces its own vitamin D when exposed to sunlight and people normally get little sunlight during winter) this has an impact on their immunity to this disease.

Similarly to the common cold there is no cure for flu because the virus is constantly mutating and new strains become dominant each year.  Influenza vaccines (which contain purified and inactive material from a mixture of the most dominant viral strains) and antiviral drugs (special types of drugs can be treating viral infections) can both prove effective ways to protect yourself from the latest types of flu.  However, they can never give you complete immunity because there are always new strains developing.

Both the common cold and the flu share a lot of similarities.  They are both transmitted through contact with an infected person, they are both viral infections, they are both prevalent in the cold half of the year (although no one is 100% sure why) and at present there is no cure for either.  However, whilst the common cold is a relatively mild ailment the flu is a serious disease.  Flu is a very painful and dangerous condition which can be fatal.  If you suspect that you may have flu or you are worried about contracting flu this Christmas go see your doctor.  They will be able to provide you with professional advice on how to best deal with this condition.

I hope this article has helped you determine the differences between the common cold and the flu this Christmas.  Hopefully, you, your family and your friends manage to avoid the flu and have a fantastic Christmas.  However, if you get a cold don’t make the mistake of saying you have got the flu.  One of my pet hates is when people complain they have the flu when all they really have is a sore throat and a runny nose.  At least now I can refer them back to this article

As always comments are appreciated.  Have I missed any key information out regarding the common cold or the flu?  Do you agree with the points made in this article?

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Can Improving your Fitness Help Prevent Cancer?

In my last few articles I have discussed the main types of cancer in some depth.  Whilst some of the articles did go a little outside this blog’s topic area there was a reason for this.  I had heard from a number of people that a lot of modern health ailments including diabetes and cancer were largely due to an increasingly sedentary lifestyle and an increasingly poor diet, particularly in the developed Western world.  After identifying strong links between diabetes and fitness I wanted to determine whether this was also true for cancer.  So what are my conclusion on the topic?  Read on to find out.

1) DIET:- According to this study you can reduce your risk of colon cancer by eating less red meat and consuming more fibre.  This study also suggests that a fibre rich diet with lots of fruits, vegetables and whole grains can reduce your risk of prostate cancer.

Apart from the direct links between diet and cancer mentioned above, there are also some less direct links between diet and other types of cancer.  This article suggests that a diet rich in fruit and vegetables can help prevent lung cancer and the associated small cell lung cancer because of the anti-oxidants and vitamins they contain.  Diet is also believed to influence your risk of contracting breast cancer and ovarian cancer with this article and this article suggesting that what we eat could affect our chances of developing these two types of cancer.

Although it is difficult to correlate diet and cancer risk (due to the huge variances in what individuals eat every day e.g. two people with a healthy diet may still eat completely different foods), there does seem to be some kind of link between the two.  In particular, a diet rich in fibre (particularly if that fibre is sourced from fruits and vegetables) looks like it can help prevent a variety of cancers.  Adding a little fibre to your diet is not hard.  Eat a couple of pieces of fruit each day and add some extra vegetables to your evening meal and not only could you be protecting yourself from cancer but you will feel a lot better too.  Ever since I made a concious effort to get more fibre into my diet I have felt more alert and less tired.  If it helps me reduce my risk of cancer too then that’s a fantastic bonus.

2) EXERCISE:- Like diet, there are a number of strong links between certain types of cancer and exercise.  This article suggests that regular exercise can reduce your risk of contracting colon cancer by up to 50%.  Breast cancer risk is also thought to be reduced through regular exercise, with this article indicating that moderate exercise five times per week can lower your chances of getting the disease.  Physical activity is also linked with a reduced risk of lung cancer according to this article.  For prostate cancer, the same study indicates that 30 minutes of moderate physical activity each day can reduce your risk.  Exercise can help prevent ovarian cancer too according to this article.  This article even goes as far as suggesting that your risk of skin cancer can be reduced through exercise.

Again, it is difficult to establish a causal relationship between exercise and cancer because there are so many other factors at play.  Whilst some of the evidence is less than convincing (the skin cancer experiment was only performed on mice) and research into the links between cancer and exercise needs to be more conclusive, there does appear to be a connection.  We are still quite a way from understanding exactly why exercise can reduce the risk for certain cancer types but surely it is worth investing 30 minutes per day until that conclusive evidence materialises?  Doing more physical activity is not difficult.  You just have to make the commitment and set aside the time each day.  By doing this not only will you help potentially protect yourself against cancer but you will also realise many more fantastic benefits.

3) ALCOHOL:- According to this article, alcohol consumption can cause 7 types of cancer which are:

- Breast Cancer.
- Colon Cancer.
- Laryngeal Cancer (the voice box).
- Liver Cancer.
- Mouth Cancer.
- Oesophageal Cancer (the food pipe).
- Pharyngeal Cancer (the upper throat).

Drinking more alcohol increases your risk whilst cutting down reduces your risk.  It also does not matter what type of alcoholic beverage you consume (wine, beer or spirit) because it is the actual alcohol that does the damage, not the other ingredients in the drink.  There are however believed to be safe limits for alcohol consumption which are:

- 2 units/1 small drink per day for women.
- 3 or 4 units/2 small drinks per day for men.

Of the cancer types I have discussed in detail, alcohol affects breast cancer and colon cancer.  It appears that reducing your consumption could really reduce your risk for these two types of cancer.  Unlike the evidence on diet and exercise, the link between alcohol and cancer risk is much stronger as it is established that alcohol can damage your cells.

Cutting down on alcohol can be hard, especially when it has become part of your lifestyle.  For me personally, taking alcohol out of my life completely would be nearly impossible.  The key here is to make small changes.  If you are used to drinking alcohol with every meal then instead try and drink it with every other meal instead.  If you tend to drink a lot on nights out with friends then try and drink less next time or if you find this too difficult try and have fewer alcohol orientated nights out.  Simply do whatever you can to reduce your alcoholic intake from what it was previously and you will be taking steps towards preventing a number of cancers.

4) SMOKING:- As most people know smoking is strongly linked with lung cancer (and small cell lung cancer.  According to Cancer Research UK 90% of lung cancers are caused by smoking.  Smoking is also linked with an increased risk of mesothelioma (a form of lung cancer which develops as a result of asbestos exposure) when combined with exposure to asbestos according to the National Cancer Institute.

However, what most people do not know is that smoking is linked other non-lung related cancers too.  According to this article smoking increases your risk for colon cancer because the carcinogens in the tobacco are transported to the colon after smoking.  Cancer Research UK also suggest that smoking is responsible for the following cancers:

- Bladder Cancer.
- Cervix Cancer.
- Kidney Cancer.
- Laryngeal Cancer (the voice box).
- Liver Cancer.
- Mouth Cancer.
- Oesophageal Cancer (the food pipe).
- Pancreatic Cancer.
- Stomach Cancer.

According to the same article, from Cancer Research UK smoking is the biggest cause of cancer worldwide accounting for an astonishing 25% of UK cancer deaths.  The reason behind this is that cigarettes contain a huge 70 cancer causing substances which enter the lungs and can spread to other parts of the body, every time cigarette smoke is inhaled.

Whilst there are links between diet, exercise, alcohol and cancer, none of these are as strong as the link between smoking and cancer.  Smoking significantly increases your chances of developing certain types of cancer so if you do currently smoke I highly recommend that you quit.  If you do not smoke then don’t even think of starting.  I have never been a regular smoker so I am not going to try and imagine how difficult it can be for some people to quit.  However, I have written a series of articles on quitting smoking that may prove helpful.  Although quitting is unlikely to be easy, by giving up the cigarettes for good you will realise a number of health benefits and eliminate the most significant cancer risk around.

Although more research still needs to be done to drill down the exact causes of certain cancers there is more than enough evidence available to establish a strong link between cancer risk and lifestyle choices.  When little was known about cancer it was seen as an abnormal disease which was difficult to treat.  However, as more and more research into the topic becomes available it can be seen that we should be looking towards cancer prevention so that it never becomes advanced enough to require cancer treatment.  Improving your health and fitness levels by exercising regularly, improving your diet, reducing alcohol consumption and quitting smoking is one of the best preventative measures you can take.  Whilst being fitter will not make you immune to cancer, it will seriously lower your risk.  If you have been reading this blog for some time then cancer prevention is another thing that you can add to the long list of fitness benefits.  If you are just getting started on your fitness program or want to improve your fitness levels, then what better incentive to get going today?  I hope you have enjoyed these articles on cancer and found them informative.  If you have anything you would like to add please leave me a comment.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Skin cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
Alcohol and Cancer (Cancer Research UK)
Diet and Breast Cancer Information (Cancer Research UK)
Diet and Colon Cancer Study (BBC)
Diet and Lung Cancer Information (Cancer Research UK)
Diet and Ovarian Cancer (Cancer Research UK)
Exercise and Breast Cancer (BBC)
Exercise and Colon Cancer (Cancer Research UK)
Exercise and Lung Cancer (Medical News Today)
Exercise and Ovarian Cancer (Medical News Today)
Exercise and Skin Cancer (The Times Online)
Lifestyle and Prostate Cancer Study (Natural News)
Smoking and Cancer (Cancer Research UK)
Smoking and Colon Cancer (About.com)
Smoking and Lung Cancer (Cancer Research UK)
Smoking and Mesothelioma (National Cancer Institute)

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Skin Cancer Explained

Skin cancer is a type of cancer that develops from malignant growths on the skin.  Unlike other forms of cancer, skin cancer can usually spotted in the early stages because clearly visible tumours develop on the skin.  Despite this it is still one of the most common cancers with the NHS claiming that it affects 60,000 people each year.

Although there are different types of skin cancer (which I will be discussing below), the associated risk factors are very similar for all types.  They include:

1) ULTRAVIOLET (UV) LIGHT:- Excessive exposure to ultraviolet light is believed to be the leading cause of skin cancer.  This is because the radiation found in UV waves causes mutations in our skin cells over time which ultimately become cancerous.  Staying out in the sun too long and using tanning beds regularly are two common ways that people become overly exposed to UV light.

2) SKIN TYPE:- Black or brown skinned people rarely contract skin cancer because the melanin pigment in their skin protects them from UV rays.  Fair skinned people (especially those who go red or freckle in the sun) have an increased risk of developing skin cancer because their skin offers little protection from UV rays.

3) GENETICS:- Having two or more close family members that developed skin cancer is believed to increase your risk of developing the condition too.  Furthermore, having the following genetic characteristics is believed to increase your risk of contracting skin cancer:
- Blonde or red hair.
- Blue eyes.
- Large number of freckles.
- Large number of moles.

4) EXPOSURE TO CHEMICALS:- The following chemicals are believed to cause skin cancer in rare cases:
- Asphalt.
- Coal tar.
- Creosotes.
- Paraffin Waxes.
- Petroleum Derivatives.
- Pitch.
- Hair Dye.
- Soot.

The above risk factors are thought to make you more likely to contract any type of skin cancer.  There are two main forms of skin cancer; Non-Melanoma (which includes basal cell carcinoma and squamous cell carcinoma) and Malignant Melanoma.  Non-melanoma is the most common of the two (accounting for over 90% of all skin cancers) but malignant melanoma is the most serious:

1) BASAL CELL CARCINOMA (BCC):- This is a non-melanoma type of skin cancer.  It develops in the basal cells of the epidermis (the outermost layer of the skin) and is believed to account for more than 75% of all skin cancers in the UK.  Most cases of BCC are slow growing and do not spread.  However, if not treated BCC can damage the skin leading to the development of an ulcer (known as ‘rodent ulcer’).

BCC can develop on any part of the skin but typically appears in any area that has been exposed to the sun such as; the arms, the legs and the face.  It usually appears as a small spot on the skin which can have a number of characteristics include:
- Bleeding.
- Crustiness.
- Itchiness.
- Redness.
- Scaly appearance.
- Smooth, pearly appearance.

2) SQUAMOUS CELL CARCINOMA (SCC):- This is a non-melanoma type of skin cancer.  It develops in the squamous cells of the epidermis and is believed to account for 15% to 20% of all skin cancers in the UK.  SCC is generally not dangerous if treated.  However, if left untreated for a long period it can spread to other areas of the body.

SCC can also develop all over the skin but is most likely to appear in areas that are typically exposed to the sun such as; the arms, the legs and the face.  SCC usually appears in the form of either:
- A hard, red lump.
- A flat, scaly, crusted area (similar to a scab).

3) MALIGNANT MELANOMA:- This is a type of skin cancer that develops from skin cells called melanocytes (which produce melanin and lead to the development of a long lasting tan).  It is believed to account for less than 10% of all skin cancers in the UK.  Unlike non-melanoma skin cancer, malignant melanoma is very dangerous if not treated early and is responsible for the majority of skin cancer deaths.

Malignant melanomas usually develop on the arms, back, legs and face.  The first sign of possible malignant melanoma is a change in the appearance of one of your existing moles or the development of an entirely new mole.  Normal moles are the same colour all over, small (less than 6 millimetres (mm) in diameter) and oval shaped.  However, malignant melanomas will usually exhibit one or more of the following characteristics:
- Bleeding and/or discharge.
- Different colours/shades (which can include brown, black blue or orange).
- Itchiness.
- Large size (over 6mm in diameter).
- Ragged edges.
- Uneven appearance.

If you notice any of the above signs, any other irregularities on your skin or any changes in your skin that do not disappear within a month you should go and see your doctor immediately.  Skin blemishes or new moles are not always cancerous but it is always worth taking the time to check.  Successful treatment of skin cancer (especially malignant melanoma) depends largely on early detection which your doctor can provide.  Upon seeing your doctor and explaining your concerns they will then be able to do some further tests for skin cancer.  These tests include:

1) VISUAL EXAM:- Since skin cancer is externally visible (unlike the majority of other cancers) your doctor will first look at the affected areas for any suspected tumours.  If any potential skin cancer is identified your doctor will then refer you to a dermatologist for a biopsy.

2) BIOPSY:- A biopsy is a process where a sample of tissues is taken from the affected area of the skin to be further examined for cancerous cells.  As skin cancer tumours are usually smaller than other types of tumour the biopsy can sometimes be used to remove the entire tumour, acting as both a test and treatment for skin cancer.

3) FURTHER TESTS:- If the results of the biopsy suggest that the skin cancer may have spread to other areas of your body, your doctor may schedule further tests.  These tests can include; blood tests, CT scans, MRI scans and X-rays.  You can read more about them in my other cancer articles.

If any of the above tests reveal that you have skin cancer and it could not be fully removed during the biopsy then you will require further treatment.  The various treatments for skin cancer are discussed below:

1) SURGERY:- This is the main type of treatment for skin cancer.  Small tumours can usually be removed under local anaesthetic.  Larger tumours may require a skin graft (where a layer of healthy skin is taken from another part of the body to replace the skin that was removed during surgery).  If the cancer has spread to the lymph nodes (glands which help the body dispose of unwanted bacteria) or there is a risk that it will, nearby lymph nodes may also be removed using surgery.

2) RADIOTHERAPY:- Radiotherapy involves aiming high levels of radiation at the cancerous cells to kill or shrink them.  It is often used as an alternative to surgery to avoid scarring when treating BCC and SCC and it can be very effective.  Radiotherapy is sometimes used after surgery if it is believed there is a risk the cancer cells may return.

3) CHEMOTHERAPY:- Chemotherapy involves using anti-cancer medications to kill or shrink the cancerous cells.  It is rarely used to treat skin cancer but when it is used this is usually in the form of a cream or injection, both of which are applied to the affectied area.

4) CRYOTHERAPY:- Cryotherapy involves freezing the affected tissues using liquid nitrogen.  This causes the are of skin cancer to scab over and after about a month this scab falls off the skin.  Cryotherapy is generally used to treat skin cancers that are in the early stages.

5) PHOTODYNAMIC THERAPY (PDT):- This is a relatively new type of treatment which involves applying a cream that makes the affected area very sensitive to light.  After applying the cream a strong light is then shone on the cancerous cells to kill them.

Skin cancer treatments generally have very high success rates.  According to Cancer Backup 90% of people treated for BCC and SCC are completely cured.  However, it is much better if you never let the skin cancer reach this stage in the first place by taking the following preventative action:

1) AVOID OVER EXPOSURE TO SUNLIGHT:- The sun should not be avoided altogether.  Sunlight does have a number of benefits to the human body including promoting the production of vitamin D.  However, you do need to be careful when out in the sun and moderate your exposure.  If you are going to be out in the sun all day make sure there are shaded areas that you can pop into regularly.  This will help you avoid constant exposure to the sunlight.

2) APPLY SUNSCREEN:- Sunscreen can help block damaging UV rays from reaching your skin, reducing your risk of skin cancer developing.  You should apply it around 15 minutes before going out into the sun and make sure to re-apply regularly (based on the packet instructions).

3) DRESS FOR THE SUN:- If you are going to be out in the sun for long periods then make sure you wear the appropriate gear.  Although you may be tempted to go shirtless in an effort to top up your tan it is important to have a suitable top with you and to wear it some of the time in order to protect the skin on your back and front.  Perhaps, try alternating 30 minutes shirtless and 30 minutes with a top on.  It is also advisable to bring sunglasses and a sun hat to protect your eyes and face.

5) TAN GRADUALLY:- If you are determined to get a tan then make sure you do it gradually.  If you go on holiday then spend just 20 or 30 minutes in the sun on day 1 and then gradually increase your daily exposure by 5 or 10 minutes.  This will help you avoid sunburn which significantly increases the chance of your cells mutating and skin cancer developing.

6) AVOID SUNBEDS:- Sunbeds use concentrated UV rays to help you tan and because of this they are more dangerous than natural sunlight.  If you really want to tan then do it naturally and gradually or even better use tanning products such as spray tan or tanning cream.

Skin cancer is one of the most common cancers in the UK and worldwide.  The reason behind this is believed to be the increased number of people taking holidays to hot, sunny locations and the increased obsessiveness with getting a healthy tan.  Although it is generally a treatable form of cancer, you should make it your aim to prevent any cancer where possible.  Skin cancer is largely preventable and I hope this article has shown you can reduce your risk.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Skin cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
Skin Cancer (Cancer Backup)
Skin Cancer (NHS Direct)
Skin Cancer (Wikipedia)
Skin Cancer – Malignant Melanoma (Net Doctor)
Skin Cancer – Non Melanoma (Net Doctor)

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Ovarian Cancer Explained

Ovarian cancer develops when uncontrolled cell growth in the ovaries leads to the development of a malignant (cancerous) tumour.  According to the NHS it affects 7,000 women in the UK each year and is the fourth most common cancer amongst women (following breast cancer, colon cancer and lung cancer).  It can affect women of any age but it largely affects menopausal women (who are over 50 years old) and is very rare in women under 40.

To discuss ovarian cancer I will begin by further explaining the ovaries.  There are two ovaries (left and right) which are part of the female reproductive system.  When women reach childbearing age one of the ovaries releases an egg each month.  This egg passes down the fallopian tube (which connects the ovaries to the womb) where it can be fertilised with sperm.  If the egg is not fertilised it passes to the womb where it is lost during a woman’s monthly period.  The ovaries are also responsible for the production of the female hormones oestrogen and progesterone.  There are three main types of ovarian cancer:

1) EPITHELIAL OVARIAN CANCER:- Ovarian cancer which affects the layers of the ovary.  This is by far the most common type of ovarian cancer accounting for 80% of all cases.

2) GERM CELL OVARIAN CANCER:- Ovarian cancer which originates from the egg making cells.  This accounts for approximately 15% of ovarian cancers.

3) STROMAL OVARIAN CANCER:- Ovarian cancer which develops in the connective tissues of the ovaries.  This represents an estimated 5% of ovarian cancers.

Like with many types of cancer no one knows exactly what causes ovarian cancer.  However, there are multiple risk factors which include:

1) AGE:- As already discussed, your risk for ovarian cancer increases with age.  Very few women under the age of 40 contract ovarian cancer and the majority of cases are diagnosed in women over 50 years old.

2) ENDOMETRIOSIS:- This is a condition when the cells that normally line a woman’s womb spread to other parts of the body such as the bladder, bowel and ovaries.  Having endometriosis is believed to increase your risk of contracting ovarian cancer by a third.

3) FAMILY HISTORY:- The majority of ovarian cancers are not believed to run in families.  However, inheriting the the BRCA 1 and BRCA 2 genes are believed to put you at an increased risk of both ovarian cancer and breast cancer.  Having two or more close relatives (daughter, mother or sister) who developed ovarian cancer also increases your risk.

4) NUMBER OF EGGS RELEASED:- Every time a woman ovulates the surface of the ovary breaks in order to allow the egg to be released into the reproductive system,  To repair this broken surface the cells of the ovary have to divide and multiply.  If this happens too quickly a mass of malignant cells can form leading to the onset of ovarian cancer.  Therefore, the number of eggs your ovaries release over your lifetime can be considered a risk factor e.g. if you start your periods early or enter the menopause late, you have in theory caused more damage to your ovaries, increasing the chances of ovarian cancer developing.

4) OBESITY:- It is believed that being obese can increase your risk of contracting ovarian cancer by up to one third.

People suffering from ovarian cancer do not exhibit symptoms in all cases, especially in the early stages.  Even when symptoms do surface they are often very mild and go unnoticed or get mistaken for those of other less serious conditions such as irritable bowel syndrome (IBS) and pre-menstrual syndrome (PMS).  However, doctors and medical professionals have become increasingly experienced at spotting the symptoms which can include:

- Bloating of the stomach.
- Constipation.
- Irregular periods.
- Loss of appetite.
- Pain during sex.
- Pain in your lower abdomen or sides.
- Urinating more frequently.
- Tiredness.
- Weight loss.

If you notice any of the above symptoms then you should consult your doctor immediately.  Even if you have confused the symptoms with IBS or PMS, it is always better to be on the safe side.  According to the NHS 95% of women will survive for five years or more if ovarian cancer is caught in the early stages, so following up on any symptoms could significantly improve your chances of overcoming this disease.  Once you have explained your concerns to your doctor they will then be able to perform a number of tests for ovarian cancer.  These include:

1) PHYSICAL EXAM:- The first test is likely to be a physical exam which will be performed by your doctor or a trained gynaecologist.  This will allow any abnormalities (which could turn out to be  to be ovarian tumours) to be felt.  The main limitation of the physical exam is that normal sized ovaries are small and difficult to feel, meaning that it is not very effective in detecting early ovarian cancer.

2) BLOOD TEST:- A blood test will test for higher than normal levels of CA125, a chemical that is produced by cancer cells and released into the bloodstream.  However, the blood test is not a fully reliable indicator of ovarian cancer.  You can have raised levels of CA125 and not have ovarian cancer or have normal levels of CA125 and have ovarian cancer.

3) ULTRASOUND SCAN:- This involves using sound waves to build a picture of your ovaries.  This picture can then be used to identify any abnormalities and determine whether they are fluid or solid.  If the abnormalities are solid or complex (a mixture of solid and fluid) they may be cancerous and a sample will need to be taken.

4) COMPUTERISED TOMOGRAPHY (CT) SCAN:- The CT scan uses multiple x-rays to build a 3D image of your ovaries.  This will then allow any tumours to be measured and also reveal whether the tumours have spread to other areas of the body.

5) LAPAROSCOPY:- This is a small operation performed under general anaesthetic which allows your doctor to look at your ovaries and the surrounding areas.  Your doctor will make a small incision into your lower abdomen and insert a laparascope (a thin fibre optic tube) which can then be used to look at the ovaries.

6) BIOPSY:- The laparascope can also be used to take a sample of tissues from the ovary for further examination.  This procedure is referred to as a biopsy.

7) ABDOMINAL FLUID ASPIRATION:- If your stomach has become swollen with fluid this may be a sign that ovarian cancer has spread to other areas of your body.  In this instance your doctor or gynaecologist will give you a local anaesthetic and drain this fluid using a long thin needle.  This fluid will then be tested for the presence of cancer cells.

If any of the above tests reveal that you have ovarian cancer your doctor will then stage the cancer.  Staging will show you how far the cancer has spread and also allow your doctor to determine the best course of treatment.  The stages range from 1 to 4 and are discussed below:

1) STAGE 1:- This is when the cancer is contained within the ovaries.  It can be further broken down into stage 1a (the cancer is inside just one ovary), 1b (the cancer is inside both ovaries) and 1c (the cancer is inside one or both ovaries and there are some cancer cells found on the surface of one or both ovaries).

2) STAGE 2:- This is when the cancer has grown outside the ovaries and is in the lower stomach area (pelvis).  It can be further broken down into stage 2a (the cancer is inside the fallopian tubes or womb), 2b (the cancer has grown into other tissues in the pelvis e.g. the bladder) and 2c (the cancer is inside the fallopian tubes, womb or other tissues and there are some cancer cells found on the surface of one or both ovaries).

3) STAGE 3:- This is when the cancer has grown outside the pelvis into the abdominal cavity.  It can be further broken down into stage 3a (cancer can be seen under the microscope in tissues taken from the lining of the abdomen or intestines), stage 3b (there are tumour growths of 2cm or less on the abdominal lining) and 3c (there are tumour growths larger than 2cm on the abdominal lining).

4) STAGE 4:- This is when the cancer has spread to other organs such as the lungs.

Based upon the staging of your ovarian cancer your doctor will then recommend a course of treatment.  The possible treatments for ovarian cancer include:

1) SURGERY:- Almost all cases of ovarian cancer require surgery.  If your ovarian cancer is stage 1 and contained within a single ovary you may only need that ovary and the adjoining fallopian tube removed, meaning that you may still be able to conceive.  However, in most other cases you will require a hysterectomy (removal of the ovaries and the womb) which will mean you begin the menopause following surgery and will not be able to conceive.

2) CHEMOTHERAPY:- This involves using anti-cancer medications to kill off any cancer cells.  Chemotherapy will generally be used to kill off any cancer cells that remain after surgery.

3) RADIOTHERAPY:- This involves using high levels of radiation to kill off any cancer cells.  Like with chemotherapy, radiotherapy is normally used to kill off any remaining cancer cells after surgery.

Prevention of ovarian cancer is possible with anything that reduces or stops ovulation appearing to reduce your chances of contracting the disease.  Some factors that may help prevent ovarian cancer include:

- Early menopause.
- Oral contraceptives.
- Pregnancy.
- Starting periods later in life.
- Tubal litigation (having the fallopian tubes tied).

Ovarian cancer is not as common as lung cancer or breast cancer and because of this it does not receive as much coverage.  However, it is still important that you are aware of the symptoms and the various treatments.  Whilst there are no sure fire ways to prevent ovarian cancer I hope this article has given you the information you need to deal with this condition.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Ovarian cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
Irritable Bowel Syndrome (Wikipedia)
Ovarian Cancer Information (BUPA)
Ovarian Cancer Information (Cancer Backup)
Ovarian Cancer Information (Cancer Research UK)
Ovarian Cancer Information (eMedicineHealth)
Ovarian Cancer Information (Net Doctor)
Ovarian Cancer Information (NHS Direct)
Ovarian Cancer Information (Wikipedia)
Pre-Menstrual Syndrome Information (Wikipedia)

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Prostate Cancer Explained

Prostate cancer develops when cells of the prostate (a small gland located below the bladder which is responsible for producing fluid that protects the sperm) mutate and start to multiply out of control. According to Cancer Research UK it is the most common type of cancer in men (with the exception of non melanoma skin cancer) and approximately 24% of cancers diagnosed in men are prostate cancers. In total around 35,000 men are diagnosed with this disease in the UK each year. It generally affects men over 50 and is uncommon in younger males.

Like with many cancers, it is unclear exactly what causes prostate cancer to develop. However, there are a number of associated risk factors which include:

1) AGE:- Your risk for developing prostate cancer increases with age. As I have already mentioned, prostate cancer is rare in men who are less than 50 years old and according to Cancer Research UK 63% of prostate cancer cases are diagnosed in men aged 70 or over.

2) DIET:- Although there is no strong evidence linking prostate cancer and diet, it is believed that a diet high in animal fats, high in calcium and low in fruit and vegetables may increase your risk of developing this disease. It is also believed that the antioxidants lycopene (found in tomatoes and tomato products) and selenium (found in meat, fish, eggs and cereal) can reduce your risk of contracting prostate cancer.

3) FAMILY HISTORY:- If one of your close relatives has prostate cancer then this increases your risk of developing the condition also. In particular having a father or brother with prostate cancer (particularly if they contracted the condition before reaching 60) is believed to magnify your risk. A family history of breast cancer is also believed to increase your risk of contracting prostate cancer (particularly if a close relative developed breast cancer before reaching 40). The reason behind this is that it is thought a faulty inherited gene may be responsible for the development of cancers in certain families (although a specific gene has not yet been identified).

4) RACE:- Black men and mixed race men have a greater chance of developing colon cancer than white or Asian men. This is again believed to be down to inherited faulty genes but an exact cause has not been identified.

The symptoms of prostate cancer are largely linked to growth of the prostate which then puts pressure on the urethra (the vessel used to excrete urine from the body). They include:

- Blood in the Urine.
- Difficulty Urinating.
- Erectile Dysfunction.
- Frequent Urinating.
- Pain when Urinating.
- Strong urgency when the need to urinate arises i.e. having to rush to the toilet.

If you notice any of the above symptoms then you should consult your doctor immediately. In a lot of cases the enlargement of the prostate is benign (non-cancerous) but on the other hand many men suffering from prostate cancer do not develop any symptoms. Therefore, if you have any concerns (however small) you should seek the advice of your doctor right away. They will then be able to perform a number of tests for prostate cancer which include:

1) PROTEIN SPECIFIC ANTIGEN (PSA) TEST:- PSA is a protein that is produced by the prostate. A small amount of PSA is normally found in the blood but higher than normal levels can be found in men with prostate cancer. The PSA test is a blood test which measures the level of PSA in your blood. Whilst the PSA test can be useful in detecting early prostate cancer it does have a number of limitations, mainly because PSA levels can also be affected by:

- Age.
- Prostate Biopsies.
- Prostate Surgery.
- Urinary Catheters.

Even if the PSA test does uncover early prostate cancer there are still further complications. Since the majority of prostate cancers grow very slowly they may never grow large enough to affect an individual’s quality of life. In these cases, the negative side effects of treatment may be worse than the damage caused by the prostate cancer. Therefore, having a PSA test can actually create a dilemma as to whether you should opt for early treatment or not.

2) DIGITAL RECTAL EXAMINATION (DRE):- This test involves your doctor inserting a gloved finger into your rectum. Since the prostate gland is close to the rectum this will allow your doctor to feel for any abnormalities in your prostate. The main limitation of the DRE test is that your prostate may feel normal even when cancer cells are present.

3) TRANS RECTAL ULTRASOUND SCAN (TRUS):- This type of scan involves using sound waves to build a picture of your prostate. This picture can then be used to measure the size and thickness of the prostate. However, it has the same limitations as the DRE test in that a prostate may look normal even when it has become cancerous.

4) BIOPSY:- A biopsy involves samples of tissue being taken from the prostate for further examination. Biopsies can be performed at the same time as the TRUS and can allow your doctor to identify any cancerous cells in the prostate tissue. The main limitation of the biopsy is that it is not completely accurate with between 5% and 10% of biopsies coming back negative even when prostate cancer is present.

Although each of the tests have their limitations, collectively they work well in identifying prostate cancer. If prostate cancer is identified then your doctor will attempt to grade and stage the cancer. Grading refers to the appearance of cancer cells whilst staging describes how far the cancer has spread. One of the most popular grading systems is the Gleason grade which gives the prostate cancer a score between 1 and 10 (with 1 being the least aggressive and 10 being the most aggressive). For staging, prostate cancer usually falls under one of three bands:

1) LOCALISED (EARLY) PROSTATE CANCER:- This describes prostate cancers that are still relatively small and contained within the prostate gland.

2) LOCALLY ADVANCED PROSTATE CANCER:- This describes prostate cancers that have spread beyond the prostate gland into the nearby tissues.

3) ADVANCED PROSTATE CANCER:- This describes prostate cancers that have spread to other parts of the body.

After your prostate cancer has been graded and staged your doctor will then be able to recommend a suitable treatment. Your doctors decision will also take into account your age, your general health and your medical history. Based on this one of the following will then be recommended:

1) ACTIVE MONITORING:- If an early prostate cancer is identified with a low grade then the most appropriate solution may be to continue monitoring the cancer but to perform no immediate treatment. This method is particularly suitable for men who are over 70 because the prostate cancer is very unlikely to have an adverse impact on their life.

2) BRACHYTHERAPY:- This type of treatment involves your doctor using a needle to place radioactive seeds into your prostate gland. These seeds then deliver radiation to the prostate cancer directly. They remain in your prostate forever and over time they lose their radioactivity. This is a relatively new form of prostate cancer treatment but it is believed to be as effective as surgery. However, there are a number of side effects associated with this treatment. Approximately 30% of men will become impotent following brachytherapy and some men have also reported a temporary burning sensation when urinating after the treatment.

3) HORMONE THERAPY:- Prostate cancers depend upon the male hormone testosterone for growth. Hormone therapy uses drugs (and in some rare cases surgery too) to reduce the levels of testosterone in your body. This deprives the prostate cancer of testosterone in an attempt to halt its growth. This type of treatment is generally used to treat prostate cancers that are locally advanced or advanced. It is not 100% effective but it can successfully kill off some of the cancer cells and reduce the associated prostate cancer symptoms.

4) RADIOTHERAPY:- Radiotherapy involves aiming high doses of radiation at the prostate to kill of the cancerous cells. It is generally used to treat localised prostate cancer with a low grade. There are a number of side effects associated with this treatment with around 40% of men becoming impotent following radiotherapy and about 2% experiencing incontinence (unintentional passing of urine).

5) SURGERY:- Radical prostatectomy surgery involves the removal of the entire prostate gland. It is believed to be one of the most effective treatments for low grade localised prostate cancers. Although it is very effective, side effects are common with this type of surgery with 70% of men experiencing some form of erectile dysfunction, 40% of men using experiencing minor incontinence and 2% of men experiencing serious incontinence.

6) CHEMOTHERAPY:- Chemotherapy involves the use of anti-cancer medications to kill off or shrink any cancerous cells in the prostate. It may be offered as a treatment for prostate cancers that have become locally advanced or fully advanced. However, generally other prostate cancer treatments are opted for ahead of chemotherapy.

Deciding what to do after being diagnosed with prostate cancer creates a very difficult decision. Unlike the other types of cancer where treatment is generally a must, with prostate cancer there are a number of factors which can affect your decision. In some cases treatment will improve your life expectancy and quality of life but in other cases treatment can cause more problems than the prostate cancer ever will. On top of this there seems to be little preventative action that can be taken regarding prostate cancer. Although there are suggestions that the right diet can reduce your risk there is no solid evidence to support this. Ultimately, this is going to be a very difficult decision. Whilst this article provides you with some basic guidelines the best advice I can give you is to and see your doctor and fully discuss the eventualities of any decision you are considering. This will allow you to make the most informed decision possible.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Prostate cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
Incontinence (NHS Direct)
Lycopene Information (Lycopene.org)
Prostate Cancer Information (Cancer Backup UK)
Prostate Cancer Information (Cancer Research UK)
Prostate Cancer Information (Net Doctor)
Prostate Cancer Information (Wikipedia)
Prostate Information (Wikipedia)
Selenium Information (Wikipedia)
Testosterone Information (Wikipedia)
Urethra Information (Wikipedia)

*****

If you liked this article then you may be interested in learning more about The Mediterranean Diet. This diet contains low amounts of animal fat, low amounts of dairy products (calcium) and high amounts of fruit & vegetables. Therefore, this diet could potentially reduce your risk of contracting prostate cancer.  On top of this there are multiple other benefits associated with the mediterranean diet including improving your overall health, helping you lose weight, reducing your risk of heart disease and lowering your blood pressure. The Mediterranean Diet Ebook provides you with an easy to follow 28 day program which introduces you to all aspects of the diet and also gives you multiple tasty mediterranean recipes that you can try for yourself.

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Lung Cancer Explained

Lung cancer occurs when uncontrolled cell growth in the lung tissue leads to the development of a malignant tumour.  According to the NHS lung cancer is the second most common type of cancer in the UK and the most common worldwide with approximately 38,000 people in the UK diagnosed with the disease each year.

There are a number of different types of lung cancer although they all fall under two main bands; Primary Lung Cancer and Mesothelioma.  In this article I will be focussing on primary lung cancer.  You can read more about mesothelioma by clicking here.  Primary lung cancer can be further broken down into two major categories:

1) SMALL CELL LUNG CANCER (SCLC):- Approximately 20% of lung cancers are small cell lung cancers.  You can read more about small cell lung cancer by clicking here.

2) NON SMALL CELL LUNG CANCER (NSCLC):- Non small cell lung cancer accounts for 80% of lung cancer cases.  It can be further broken down into three categories; Squamous Cell Carcinoma (the most common type of lung cancer which develops in the cells that line the airways), Adenocarcinoma (a cancer which develops from the cells that produce mucus) and Large Cell Carcinoma (a cancer which can develop in any part of the lung and usually grows very rapidly).  Although there are small differences between the three ty