• Testicular cancer - From teen years on, males should do monthly self-exams and have a clinical exam during their regular physical or when lumps have been detected.

IN THE MIDDLE YEARS, the incidence rate of cancer begins to rapidly increase.

“As you age, wear and tear increases. That’s why screening is so important for people between the ages of 50 and 60,” Dr. Kuross says.

The good news: Cancer survival rates have been increasing steadily, in part, because more people are being screened earlier.

While people at higher risk should pursue additional tests, some of the most recommended include:

• Colon and rectal cancer screening - Beginning at age 50, for instance, men and women typically should have an annual fecal blood test and a colonoscopy every 10 years.
• Mammogram - After 40, a mammogram and clinical breast exam is recommended annually for women.
• Prostate cancer screening - Both the PSA blood test and digital rectal exam is recommended annually for men 50 and older.

Prevention starts now

One way to think about preventing cancer is to think about how people lived long, long ago, says Dr. Steven Kuross, a hemotologist/oncologist.

“In pre-agricultural times, people had hard lives. They ate whole, natural foods. They got outside and were physically active," he says. "Today, the key is to practice healthy habits, starting when you’re young, because it’s good for the heart, for the brain, for everything.”

Forming healthy habits, and a good attitude, is often about just getting started.

EAT “REAL FOOD”
Being overweight is a risk factor in many diseases, including some cancers, so it’s important to maintain a healthy weight. Everyone, however, can benefit from choosing foods high in fiber and low in fat and salt, such as plant-based foods like fresh vegetables, fruits and whole grains. “Historically, the kind of foods humans ate were hunted or gathered. These were low-sugar, high-nutrient foods. A lot of modern food raises blood sugar and lacks nutrients, raising the risk for cancers,” Dr. Kuross says. “Eat whole, natural foods. Avoid sweets and refined foods.”

VITAMIN D
A lack of vitamin D, a common problem in northern latitudes, is associated with numerous cancers. In this region, we must supplement the sun. “Humans evolved outdoors. We’re designed to get vitamin D from the sun, because you can’t get it all from food,” Dr. Kuross says. His advice: Get some sun exposure during the summer, but not too much. Skin cancer is often correlated with sunburn, but ten minutes of daily sun can help. Take vitamin supplements from October to May, when you can’t get enough vitamin D from the sun.

AVOID TOBACCO
Tobacco use is related to almost a third of all cancers. The earlier you quit, the better your odds are to decrease your risk of cancer and heart disease. “Young people who think they don’t need to worry are setting the stage for future problems,” Dr. Kuross says. “Even after quitting, you’re still at risk for years.”

GET MOVING
Increased activity is associated with less death from all causes, so devote at least 30 minutes a day to moderate physical activity. “One of the rules of life: People who exercise just feel better,” says Dr. Kuross. “It may seem like work at first. But once you get started, it becomes part of your normal life.”

ALCOHOL IN MODERATION
“Heavy alcohol consumption is linked to many cancers, and low consumption to better health. In fact, more than one drink a day is associated with greater risk,” Dr. Kuross says. “A big part of the equation is moderation, and, it’s fostered by education, willpower and social support.”

RELAX AND BREATHE
A major factor in good health: Learn how to deal with life stress and adopt techniques for better mental health, like meditation. “Too much stress can do physiological damage,” Dr. Kuross says. “Human stress was historically for survival. Nowadays, our stress response is constantly there in everyday life, so we don’t even notice it.” His advice: Try the SMDC Mindfulness-based Stress Reduction program. “These techniques literally rewire the mind, causing changes that improve our well-being.”

For more information on the program, call (218) 786-4430.

Visit duluthclinic.org/cancer for a complete list of lifetime screening guidelines. For those living with cancer, we have dedicated professionals who can help. Contact us at (218) 786-3625.