TEENS: This week, our theme has focused on health and wellness as we looked at how the nation of Singapore is making their anti-smoking laws even stronger in 2021. Today, we will take a look at cancer prevention. Many lifestyle factors are known or strongly suspected of being conducive to the development of cancer in the human body. We all wish to prevent this horrible disease, and there are preventative measures that can be implemented on a daily basis to help protect oneself.

I am very impressed with how today's teenagers and young people study methods to make themselves healthier and keep up a healthy lifestyle. Never before has so much information been available to those who wish to improve their health.

With that in mind, here's a list that serves as a reminder to teens and everyone who strives to stay healthy:

— Eat more cabbage-family vegetables. Studies showed these vegetables appear to protect you against colorectal, stomach and respiratory cancers. Some of the most favored in this regard are broccoli, cauliflower, Brussels sprouts and kale.

— Add high-fiber foods. A high-fiber diet may protect you against colon cancer. Fiber occurs in whole grains, fruits and vegetables, including peaches, strawberries, potatoes, spinach, tomatoes, wheat and bran cereal, rice, popcorn and whole-wheat bread.

— Choose foods with vitamin A. These may help you protect against the cancers of the esophagus, larynx and lungs. Fresh foods with beta-carotene, such as carrots, peaches, apricot, squash and broccoli, are the best sources of vitamin A, not vitamin pills.

— Do the same for vitamin C. This vitamin may help protect you against cancers of the esophagus and stomach. You'll find it naturally and fresh fruits and vegetables such as grapefruit, oranges, strawberries, red and green peppers, broccoli and tomatoes.

— Focus on weight control. Obesity is linked to cancers of the uterus, bladder, breast and colon. Exercise and lower-calorie intake both help you avoid carrying too much weight. Walking is an ideal exercise for most people, and it strengthens you for other sports. Always check with your physician before undertaking any strenuous activity or beginning a diet.

— Seek to eliminate trans fats from your diet. A high fat intake increases your risk of breast, colon and prostate cancer. Fat-bloated calories quickly contribute to weight gain, especially if you don't exercise. Seek to cut overall fat intake by eating lean meat, fish, skinless poultry and low-fat dairy products. Avoid pastries and candies, or consume them only occasionally in moderation.

— Subtract salt-cured, smoked and nitrate-cured foods. Cancers of the esophagus and stomach are common in countries where these foods are eaten in large quantities. Indulge in bacon, ham, hot dogs and salt-cured fish only occasionally, if at all.

— Stop smoking cigarettes! Smoking is the biggest cancer risk — the main cause of lung cancer and 30% of all cancer deaths in the U.S. Smoking at home means more respiratory and allergic ailments for others subjected to secondhand smoke, which is especially harmful to children. Pregnant women who smoke during pregnancy subject their unborn children to potential harm. Chewing tobaccos are harmful and create severe risk for the development of mouth and throat cancer.

Quit right now, and call the American Cancer Society for help in learning and implementing the latest strategies for quitting and staying smoke-free.

— Go easy on alcohol. If you drink, your risk of liver cancer increases. Drinking large quantities of alcohol greatly increases the risk of cancers of the mouth, throat and esophagus. If you do elect to drink alcohol, be of legal age, and be moderate in your intake.

— Respect the sun's rays. Too much sun often causes skin cancer and other damage to your skin. Protect yourself with sunscreen (at least 30 SPF), and wear long sleeves and a hat, especially between the hours of 11 a.m. and 3 p.m., when the sun's rays are the strongest and most dangerous to the body. It is also wise to avoid the use of tanning beds or tanning pills. If you see a change in a mole or a sore spot that just won't seem to heal, see a physician immediately for an evaluation. When it comes to skin cancer, timing is essential. Early detection leads to a much better chance of having a severe problem develop.

Yes, teens, this is a tough and unpleasant subject to talk about, but it's an important one. On occasion, I feel it is very important to visit this topic to remind everyone about some of the commonsense tactics that can keep us safer and healthier as we go about our daily lives.

Dr. Robert Wallace welcomes questions from readers. Although he is unable to reply to all of them individually, he will answer as many as possible in this column. Email him at [email protected]. To find out more about Dr. Robert Wallace and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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