HOW TO PREVENT CANCER

According to statistics from Singapore's Ministry of Health, cancer is the Number 1 principal cause of death, accounting for 29.3%, 29.3% and 28.5% of all deaths in Singapore in 2008, 2009 and 2010 respectively.  Yet, it has been estimated that as much as 70% of all known causes of cancers are lifestyle-related and therefore potentially avoidable.

Here is a list of recommendations that may help you avoid developing this dreadful disease:

1.  Stop smoking and drinking alcohol.

2.  Lose weight if you are overweight or obese.

3.  Eat plenty of fruits and vegetables (2 portions each daily), choose whole grains, snack on moderate amounts of nuts, drink green tea regularly, avoid red meats, reduce your intake of sugar and salt and minimize consuming baked, fried and roasted foods (to avoid the carcinogen acrylamide).

4.  Drink plenty of plain water (about 2 litres daily).

5.  Exercise regularly (for example, brisk walking for 30 minutes five times a week).

6.  Abstain from high-risk sexual behavior.

7.  Control your exposure to direct sunlight.

8.  Avoid unnecessary x-rays and long-term post-menopausal hormone-replacement therapy.

9.  Ensure that you have adequate sleep (about 6 to 8 hours daily).

10.  Avoid stress and adopt a positive outlook on life.

11.  Immunize yourself against Hepatitis B and the Human Papilloma Virus.

12. Screen for early cancers as follows:

a.  Individuals aged 50 years and above - screen for colorectal cancer by the Faecal Occult Blood Test yearly and by colonoscopy once every 10 years.

b. Women aged 25 - 69 years who have ever had sexual intercourse - screen for cervical cancer by the Pap Smear every 3 years.

c.  Women aged 50 - 69 years - screen for breast cancer by mammogram x-rays once every 2 years.

THE GREAT INSTRUMENTAL HITS OF THE 70S

Am I the only guy who appreciates instrumental hits of the Seventies, the Golden Pop Era?  Here are some samples to help you make up your mind:

HOW TO IMPROVE YOUR INTELLIGENCE 

24 HOURS A DAY


1.  Wake up early and eat a good breakfast.


2.  Read really challenging books especially those on philosophy, science or politics.


3.  Set aside a quiet time for thinking and reflection.


4.  Start off your work day with an optimistic and idealistic attitude.


5.  Eat highly nutritious foods like whole grains, fish, fruits, nuts and vegetables but less calories for lunch and dinner.


6.  Whether in school or at work, reduce stress in your life.


7.  Get outside your comfort zone, have an open and inquiring mind and interact with intelligent people from different cultures and backgrounds.


8.  Minimize time spent on TV, handphone, iPad or the Internet.


9.  Exercise regularly.


10. Take short 10-minute naps when drowsy in the day and sleep early at night.