Heathy Habits for Healthy Skin and Cancer Prevention

Skin cancer is a major problem in this country that many times can be prevented if the proper steps are taken. The National Cancer Institute estimates 40-50% of Americans who live to age 65 will have skin cancer at least once. Yet nearly all skin cancers are preventable if detected and treated early.1 Key lifestyle techniques, including nutrition have been found to be an important piece of skin cancer prevention. Read below for more information, including a healthy recipe full of cancer fighting compounds.

According to the American Institute for Cancer Research, skin cancer is usually caused by exposure to ultra-violet sun rays. You may have a higher risk if you have light skin, a family history of melanoma, history of severe sunburn in childhood, much sun exposure throughout your life, or many moles and freckles. Although cancer experts say 15-20 minutes of daily sun exposure is a safe source of vitamin D, more time spent soaking up the rays can be hazardous without adequate protection. 1

Research suggests a potential role of diet on skin cancer risk.Studies have found that a high-fat diet may increase skin cancer risk. Research also suggests that a diet that is rich in fruits and vegetables may protect against skin cancer due to their rich content of cancer fighting compounds including antioxidants and phytochemicals. While this research is not conclusive, eating a diet rich in fruits and vegetables has been found to be protective against most cancers. 1

The antioxidants and phytochemicals in plant-based foods (fruits, vegetables, legumes, nuts, seeds, and grains) may help protect against skin cancer by boosting our body’s natural defenses against UV rays. Remember that many of these compounds are found in the color of the food, so be sure to eat a wide variety of colored plant-based foods every day! 2

According to the Physician’s Committee for Responsible Medicine (PCRM), while it is important to use sunscreen, it is equally important to read the ingredients in the sun screen. The ingredients that act as UV blockers in sunscreen can be either chemical or mineral based. Chemical based products may have negative health effects, such as hormone disruption. Mineral-based ingredients, such as those containing zinc, typically include nano-particles, which means the minerals are small enough to absorb into your skin instead of staying on top of the skin. PCRM recommends washing off sunscreen once you’re inside, regardless if you choose a chemical or mineral base. 2

References:

1. http://preventcancer.aicr.org/site/News2?page=NewsArticle&id=7488&news_iv_ctrl=0&abbr=pub_

2. http://www.pcrm.org/health/diets/ffl/employee/uv-safety-month-2014

Low Fat Sautéed Italian Vegetables:

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN

Serves: 6-8 Servings

Ingredients:

2 medium zucchini, cut into bite-size cubes

1 medium eggplant, cut into bite-size cubes

2 medium bell peppers, seeded & de-stemmed, cut into bite-size cubes

1 largeonion, peeled, cut into bite size cubes

3-4 cloves garlic, peeled, roughly chopped

1 pint cherry tomatoes

OR

2-3 mediumtomatoes, cut into wedged (quartered)

1 cupwater or vegetable stock to cook vegetables in.

2 tbsp.Dried Italian seasoning, or favorite seasonings (cumin,coriander, chili powder)

To Taste freshly ground black pepper

1-3 tbsp.Balsamic vinegar

Directions:

1.Heat ¼ cup of vegetable broth or water in a large skillet or sauté pan. Add the onion and garlic, cook until tender. Add more liquid as needed to prevent sticking.

2.Gradually add remaining ingredients, except balsamic vinegar.

3.Once vegetables reach desired consistency, add balsamic vinegar and cook for another minute.



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