Scottish Cancer Prevention Network

BETTER HEALTH Healthy weight TOUCH Tips from LOOK nutrition CHECK experts No one knows your body better ALCOHOL than you REVOLUTION GUIDE How women TO HEALTHY everywhere are GRILLING cutting their breast cancer risk Making your BBQ’ing healthier this CHATTING TO summer LORRAINE Free KELLY thingymaboob inside better living better health

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13 09 Raise Your Pulse, 13 In Summer We Wear Reduce Your Risk Sunscreen 08 What are Parkruns? Did you know that being active can We all love to see the sun, but of course We explore the world of Parkruns, help lower your risk of developing we have to be careful with our skin. We held every Saturday in local parks and breast cancer? share the 2015 Sunscreen Best Buys public spaces across the country. as decided by Which?. 03 Chatting to Lorraine 17 Healthy Grilling Kelly 15 Touch Look Check Our guide to making your BBQ’ing An interview with Lorraine Kelly from We examine the important role of healthier this summer. the other side of the coffee table. early detection in the increasing number of breast cancer survivors. 16 Free Gift 19 Healthy Recipes We explain the significance of your Great recipes for Middle-Eastern 07 Beating the Bulge free gift and its role in early detection. Grilled Vegetables and a breakfast We find out why it is that a lot of us from award-winning chef Tony Heath. aged 50+ find the pounds piling on. 22 Reviews We review Davina’s ‘5 Weeks to Sugar 05 Time to Drop a Glass 14 Ask The Expert Free’ and the film ‘Still Alice’. Size Our expert debunks the urban myth We talk to the experts about the that underarm deodorants are linked Plus our healthy eating quiz, royal benefits of cutting our alcohol intake. to breast cancer. breast feeding, charity walks, weight loss tips and more!

01 | better living better health inside better living better health contents

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Over 70% of women aged over 50 in Scotland attend breast cancer screening, and take positive action for positive health. Cancer screening and early detection have had significant results for Scottish women, and our magazine provides some more ideas for good health, and reducing cancer risk from our Scottish cancer experts. Being physically active, keeping an eye on body weight and watching alcohol intake are all helpful for breast health, but can also be fun. We hope that you find this magazine interesting, and pick up some ideas for healthy living in Scotland. We have some behind the scenes info from Lorraine Kelly on how she keeps healthy, and offer some suggestions for healthy recipes and activities that can help you take positive steps towards healthy days. Test your knowledge about nutrition and watch out for the recommended sources of advice about healthy eating. Sunny days ahead we hope…but also a need to choose some great sunshade and sun protection. There’s lots of ideas for walking programmes held throughout the year, and many organised by cancer charities that offer new routes in interesting places. Enjoy! Professor Annie S. Anderson Co-Director, Scottish Cancer Prevention Network better living better health | 02 “You have to find exercise you look forward to and enjoy, or you will fall by the wayside” An Interview With Lorraine From The Other Side Kelly Of The Coffee Table

She may be the face of Lorraine, What was your worst job? If you wanted to cut down on hold an OBE and juggle home alcohol, how would you do it? life in Dundee with the high life in “My worst job was probably London, but when Lorraine Kelly working in a china shop as a “I don’t drink that much sits on the sofa as an interviewee, Saturday girl because I kept anymore. I just can’t do it. I always she’s just like the rest of us. breaking everything. I would try make sure I drink lots of water We asked Scotland’s favourite to be helpful and end up smashing when I go out, and I tend to have breakfast TV presenter about precious plates and ornaments sparkly elderflower juice for most work, exercise and even vegetables! when I dusted. I didn’t last long.” of the night after having a couple of glasses of cava.” Here’s what Lorraine had to say: What was the first concert you went to? What is your favourite form of What do you enjoy most about physical activity? your job? “The first concert was to see “EVERYTHING. I love the a band called The Sweetat the “Zumba. I have an amazing variety and the fact that we cover Glasgow Apollo. They were glam instructor called Maxine Jones so many issues, from hard news rockers (one of their biggest hits who is a force of nature. I go to to showbiz and fashion, and I was The Ballroom Blitz) and it was her class three times a week and I get to meet so many interesting a brilliant night. I also saw David love it. It’s good fun and I honestly people.” Bowie there too.” think you have to find exercise you look forward to and enjoy, or you What was your first job? What is your favourite will fall by the wayside. Maxine’s vegetable? classes are in an old church hall for “My first real job - as opposed to a fiver a time.” working as a Saturday girl - was as “I hate peas and Brussels sprouts. a cub reporter on the East Kilbride I do, however, really like parsnips What would people find News. I joined my local weekly and I could eat a whole plate of surprising about you? newspaper as a 17 year old. It was roasted parsnips slathered in honey. I actually make sure I eat lots of “I studied Russian at school. I a brilliant place to learn how to can’t cook and I’m a bit shy.” be a journalist, and gain lots of vegetables by juicing them so I experience.” have my five a day.”

“I tend to have a sparkly elderflower juice for most of the night after having a couple of glasses of cava” better living better health | 04 TIME TO DROP A GLASS SIZE

We talk to the experts about the benefits of cutting our alcohol intake - from reduced cancer risk to less snoring - and how to go about it!

Sophistication and glamour, any age, not just for young women 125ml of 25ml Measure of 13% Wine celebration and commiseration, who might be binge drinkers but 40% Sprits sharing and caring…a few years also for us over 50’s partial to a 275ml of 4% ago these all sounded like good regular glass of wine (or two) in Alcopops reasons to open a bottle and enjoy the evenings. a glass or two on a Saturday, or a 1 Unit 1.1Units 1.6 Units It seems that many women are Friday evening, or Sunday lunch, working on alcohol reduction and 175ml of and maybe a Tuesday if the day 12% Wine all sorts of bright ideas are around had been long. Pint of Pint of to help those who just want to cut 4% 4.5% Lager Cider The relationship between alcohol down a bit and still be considered and breast cancer has been well socially normal! Dryathlon is run

2.1 Units 2.3 Units 2.6Units described and has resulted in by Cancer Research UK which consistent findings by cancer encourages people to take a break researchers across the globe. Last in drinking altogether throughout year the World Health Organisation’s January - 31 days, 0 units! This

6 Minutes 10 Minutes expert cancer group recommended certainly clears the brain after the Swimming Jogging “If you drink alcohol of any type, indulgences of the festive season. 35 Minutes limit your intake. Not drinking There are some great quotes from Walking alcohol is better for cancer the women who took the challenge. prevention.” 50 Calories 170 Calories 85 Calories There is clear evidence that risk for breast cancer starts to rise at If you drink alcohol 10 Minutes Running intakes of more than one unit of 20 35 of any type, limit your Minutes Minutes alcohol a day (e.g. 25ml of vodka) Cycling Mowing which is considerably less than intake. Not drinking current government guidelines. is better for cancer 130 Calories 180 Calories 215 Calories For women who drink, keeping alcohol intake low is important at prevention.

05 | better living better health I noticed how bad party venues smell and that Tips for cutting down nobody actually knows how to dance! alcohol

• Set yourself a goal • Buy smaller portions of alcohol • Alternate alcoholic drinks with non- alcoholic ones

“My dry powers were really tested when a friend’s birthday night out • drink lower alcohol had been organised. This event was content drinks really interesting for a number of reasons; I noticed how bad party • Keep at least 3 days venues smell and that nobody actually a week alcohol free knows how to dance, but also, I • hide anything that realised that if you don’t mention may remind you of you’re abstaining from alcohol, and have a clearer head, to work drinking nobody cares (including you)! At 1am better - and even dating websites! I had been dancing for hours, and Have a look online for Club hadn’t once felt bored or boring for Soda (joinclubsoda.co.uk) or Dry not drinking.” Scene (dryscene.com - for info on Those who drink less also report low and alcohol free wine and If you fall short benefits they had never thought of, beers) and Hello Sunday Morning of your goals, try for instance better sleep, and less (hellosundaymorning.org). snoring. to work out why, Take a chance and see how you forgive yourself, There are also online communities get on, think of all the things you of people who have decided to could enjoy without that groggy and start again stop or cut down on drinking feeling in the morning, and who for whatever reason - for health knows, you may even like it (your reasons, money, just to feel better purse certainly will)! ONE HINT THAT MAY HELP YOU...

The Club Soda website suggests using the word HALT; it stands for Hungry, Angry, Lonely, Tired. These are common reasons why we reach for a glass THERE’S STRONG so, before you do, say HALT! to yourself. Check EVIDENCE how you are feeling just then: are you hungry, angry, lonely or tired? Take action to fix that feeling rather ALCOHOL INCREASES THE RISK than drinking. If you are hungry, eat something; if OF 5 CANCERS: you are angry, do something (like go for a walk or BREAST, BOWEL, LIVER, run, to work off the anger); if you are lonely, visit MOUTH/THROAT, OESOPHAGEAL or call a friend; if you are tired, have a nap. Dealing IF CONSUMED AT ALL, LIMIT ALCOHOL TO with these feelings will help you resist having a 2 DRINKS A DAY FOR MEN & 1 DRINK FOR WOMEN drink. better living better health | 06 Around 75% of than a younger person to burn up to The Hairy Bikers! She says, when adults aged 45- the same amount of calories. The planning to lose some weight... benefits of staying a healthy weight “Before you start, write down 74 in Scotland are are many - a lower risk of diabetes, overweight or obese. everything you eat or drink for high blood pressure, stroke and at least three days (make one of That’sBeat a staggering heart problems,the but also cancer. them a weekend day). Include the figure. So why is it It is thought that 10% of cancers amount, time of day and what that a lot of us aged could be prevented if we all stayed you were doing. Don’t make any physically active, and up to 40% changes, and be honest. Make a 50+ find the pounds if we all stayed a healthy weight. plan. Look over what you have piling on? That’s worth doing something recorded and decide what you need bulgeabout - no matter what age we are! to change. It’s interesting to look at possible Here are some comments from Set some targets for change, make causes in women associated people in a recent Scottish study these detailed so you know when with the lowering of the female who managed to lose weight: you have achieved them; so not hormone oestrogen, that occurs something vague like ‘cut down around the menopause. In animal “I thought, if I can do the smoking, I what I eat’ but be really specific like studies, it seems that oestrogen can definitely get rid of the weight.” ‘have breakfast every day’, ‘take fruit controls weight gain so animals to work for mid-morning’, ‘don’t buy with less oestrogen tend to eat “It’s the portions. I have to try biscuits or cakes when I shop.’ more, and become less physically and regulate portions...and stop active. Similar effects may happen mooching in the fridge at night - Write down your personal targets, in humans. boredom!” up to 3 will be a good start. When you achieve these, tick them off, Lowered oestrogen may also make “I couldn’t believe how it was coming and set a couple more. our metabolic rate slower, so we off, just going out for those walks” can’t convert calories as easily into Regular weighing helps you to working energy as we used to, and “I would go on the scale on a weekly keep track and help prevent weight we store the excess as fat. Coupled basis and I had maybe just lost that regain but - don’t be too hard on with the fact we tend to exercise wee bit; the thrill it gave me. Oh yourself. Losing weight is not easy. less as we get older, which also you dancer!” If you don’t stick to your plan reduces our muscle mass, which in one day, don’t give up and turn further reduces our metabolic We asked two experts about abandon it all, just go right rate, we find ourselves in a sticky their top tips for achieving and back to the plan the situation. maintaining a healthy weight. next day. All is not lost however - we can Professor Ashley Adamson Get some turn things around with careful is Professor of Public Health support. Ask eating and exercise, although we Nutrition at the University of a friend or may have to do more exercise Newcastle and weight loss advisor family Beating TheBulge 07 | better living better health member to help. Share your plan with them. Perhaps someone 10 tips to help you lose weight and stay healthy you know would also like to lose weight, so you could help each 1. Eat wholegrains (e.g. 7. Avoid fast foods, take-away other?” wholemeal bread, cereals, meals, processed meats & brown rice) instead of low pies Professor Naveed Sattar is fibre foods at all meal times. Professor of Metabolic Medicine 8. Avoid cakes, biscuits & at the University of Glasgow. He 2. Try to eat pulses (e.g. peas. sweets. has given us some key points: beans, lentils) most days. 9. Be active - take at least 150 “Cut out all sugary drinks. That 3. Aim for 5 a day of vegetables minutes of moderate activity means no sugar-sweetened & fruit. per week (activity that makes beverages (like colas), and give 4. Choose small portions you warm and increases your up putting sugar in tea or coffee. heart rate), like brisk walking. 5. Limit red meat & alcohol (if Watch out for fruit juices - they are consumed) 10. Do strengthening exercises also high in sugars. or weight bearing exercises 6. Avoid all types of sugary It can take time to adapt to the like walking to keep up your drinks (e.g. cola, squash) changes in taste but it’s worth it! muscle mass. Give yourself up to 2 to 3 months for your tastes to change. Up the amount of fibre in your diet, What are parkruns? with the easiest goal being to only Parkruns are free 5km timed runs, parkrun for you (and some ever eat (if possible) wholemeal held every Saturday morning at others further afield). bread. Also, a fibre rich breakfast 9:30am in local parks and public cereal is a great start to the day. Here are some of the spaces. Look out for the green traffic light Glasgow-based runs, but for sugar content, and add a little Organised by volunteers, parkruns visit www.parkrun.org.uk to fruit (e.g. half a banana) if you are friendly and sociable events, register and find a location need to sweeten it. for all abilities. Whole families near you! can come along, all ages - no Try to eat some fruit each day and numbers, no competition - just • Pollok Country Park, Glasgow always have some handy in the enjoyment! All you need to do is • Tollcross Park, Glasgow handbag/office.” register once online before • Victoria Park, Glasgow your very first parkrun. • Springburn Park, Glasgow Whether you live in the • Strathyclyde Country Park North, South, East or West • The Esplanade, Greenock of the country, there is a • Eglinton Country Park, Irvine

Don’t be too hard on yourself. Losing weight is not easy. If you don’t stick to your plan one day, don’t give up and abandon all, just go right back to the plan the next day!

better living better health | 08 Raise Reduce Your PulseYour Risk

IMAGE | Garry Knight (Flickr)

We all know that warmer, breathe harder and gets being active is good your heart beating faster counts. So you don’t have to be Paula for our health. It can Radcliffe, and it doesn’t have to help lower the risk cost you a penny - it can include everyday things like housework, of many diseases, gardening and walking the dog. including heart Being active can make a real disease, diabetes difference. If every woman in the and stroke. But did UK was physically active, one in six breast cancers could be avoided you know that it can - that’s 9,000 cases each year. A help lower your risk good incentive to get active today... of developing breast and every day! Like us, physical activity comes cancer too? ideas for getting active and hear in all shapes and sizes, so to help from other women about theirs. Just 30 minutes a day of physical you get moving and find the right activity (or 3.5 hours a week) can fit, visit brisk.breastcancernow.org. Being more active isn’t a guarantee reduce the risk of developing breast Find out more about the types against breast cancer, but it is cancer by at least 20%. of physical activities you can take something we can do to stack the up, register and track your daily odds in our favour, so sign up and Any activity that makes you feel activity, as well as share your own get active today!

09 | better living better health “You don’t have to be Paula Radcliffe, and it doesn’t have to cost you a penny - it can include everyday things like housework, gardening and walking the dog.” Have you ever thought about taking part in a charity walk?

There are walks organised by cancer charities throughout the year and they are a great way to start getting fit. Look around you, and you will often see wee groups of women of all ages, striding out around your neighbourhood ‘training’ for such an event, but with time to have a natter and some fun along the way. The walks vary in length so suit all abilities, some are held in cities, some in the country, day and night! There’s The Moonwalk (www.walkthewalk.org/ challenges/TheMoonWalkScotland), The Walk to Remember (www.mariecurie.org.uk/get-involved/charity-events/ walking/charity-walks/), The Ribbon Walk (http:// www.breastcancercare.org.uk/get-involved/sporting- challenges-walks/pink-ribbonwalks), The Kilt Walk (www. thekiltwalk.co.uk) - the list goes on, but you can be sure there will be an event taking place near you - so sign up, get walking and have some fun while donating money to a good cause! IMAGE | World Cancer Research Fund Research Cancer | World IMAGE better living better health | 11 “ You will often see wee groups of women of all ages, striding out around your neighbourhood ‘training’ for such an event, but with time to have a natter and some fun along the way.” greater the protection from the sun. How good sunscreens are at protecting against UVA and UVB varies, so it is important to have the right sunscreen for you, and to determine how you are going to use it. If you are outside only for minutes at a time, a sun protection factor (SPF) of 15, which filters out about 93% of UV radiation, is usually sufficient. For extended, intense exposure, you should use a broad spectrum, water-resistant sunscreen with an SPF of 30 or higher. SPF 30 filters out up to 97% of the sun’s UV radiation, SPF 50 filters out up to 98%, so there is not a great difference above factor 30. In practice, the main reasons for sunscreen failures are not applying enough - use plenty - or not applying often enough. As a rough In guide, apply about 2 tablespoons of sunscreen to your entire body 30 Summer minutes before going outside. We Wear Applying sunscreen in the sun can Sunscreen cause the sunscreen to evaporate before it has had a chance to bond We all love to see the sun, but of causing effects of UVB rays worse, to the skin. Try to reapply every course we have to be careful with and increasingly are being seen as two hours, or immediately after our skin to prevent skin cancer, a cause of skin cancer on their own. swimming or excessive sweating. one of the most common cancers Sunscreens help prevent the sun’s Which type of sunscreen is right in the UK - not to mention UV radiation from reaching the avoiding the wrinkled, leathery for you? People with sensitive skin skin. Sunscreens include both (such as acne or rosacea), babies look common to some American chemical and physical substances. celebrities! and children, should probably use Chemical sunscreen ingredients physical sunscreens and products The sun gives out two types of absorb UV rays and convert the which avoid alcohol, preservatives ultraviolet radiation. UVB rays, the sun’s radiation into heat energy, or fragrances. main culprit causing sunburn and while physical sunscreens should skin cancer, and UVA rays, which be ‘broad spectrum’ which means Getting children to use sunscreen penetrate the skin more deeply they protect against both types of is half the battle, so make it fun by and are associated with wrinkling, harmful rays. using spray sunscreens or brightly coloured packaging. leathering, sagging, and other SPF - or Sun Protection Factor - is light-induced effects of aging a measure of a sunscreen’s ability Older people, despite having (photoaging). to prevent UVB from damaging already received large amounts of UVA rays can make the cancer the skin. The greater the SPF, the UV light exposure in their lifetime, 13 | better living better health can still benefit from sunscreen Ask The Expert - Deodorant use. Those with decreased mobility Prof Alastair Thompson Professor of Surgery at the University of Texas MD Anderson may have a hard time applying Cancer Centre, Honorary Member of the University of Dundee Division of Cancer Research sunscreen to areas such as the legs or back; for them, spray-on The urban myth that underarm To add to the confusion, use of sunscreens may be a great option, deodorants are linked to breast deodorants has increased over the and should be applied until an cancer has surfaced from time to last 2-3 decades and breast cancer even sheen appears on the skin. time over the last 20 years. diagnoses have also increased What seems on the face of it over that time, fuelling suspicion Don’t forget, that even if you use of a link. However, as with many the right protection, examine your an attractive idea - not using underarm deodorant might reduce things, so much has changed skin head-to-toe every month for over this time that a causal link any changes in your skin, or moles the risk of breast cancer - was originally based on the information does not meet the usual rigorous which might make you suspect criteria; increased car use, synthetic cancer. Early detection is vital. that some deodorants contained one or more chemicals with clothing and shorter working The advice if you have previously weeks have also happened in the had a skin cancer is the same as possible cancer causing or cancer promoting properties. same time frame, but are also not otherwise - enjoy your life, try not directly linked to breast cancer. to burn, and use sun protection What little information there sensibly. is, and evidence has been hard Where there is much better evidence, and where one might Which? claim to carry out the most to accumulate in studies using scientifically robust methods, want to focus both from a rigorous independent testing of personal and a population-based sunscreens for how well they live is mostly from surveys, and provides little support for the link approach, would be to act on up to their SPF30 claim, and how increasing exercise, eating more nice they are to use. Here are the between deodorant use and breast cancer. Indeed, the chemicals in selectively, reducing alcohol intake top 5, which have not only passed and avoiding tobacco use - all their SPF and UVA tests, but have the spotlight have largely been eliminated from many products evidence-based approaches which also received four or five stars in reduce the risk of breast cancer. the application test. now on the market.

Garnier Ambre Morrisons M Sun Nivea Sun Protect Sainsbury’s Sun Tesco Soleil Suncare Solaire Moisturising Care Protect & & Refresh Invisible Protect Clear Spray Lotion SPF30 Protection Spray Nourish Sun Spray Cooling Spray SPF30 (200ml) (200ml) SPF30 (200ml) SPF30 (200ml) SPF30 (200ml) £7.00 (£4.50 per £3.50 (£1.75 per £15.99 (£7.99 per £8.50 (£4.25 per £3.50 (£1.75 per 100ml) 100ml) 100ml) 100ml) 100ml) This one doesn’t It’s easy to apply If you don’t mind Easily absorbed If you prefer a lotion have much to fault; and leaves behind spending more, and feels good to a spray, this one is it has a pleasant but a lovely scent, but you’ll be pleased on the skin, with just as easy to apply not overbearing some testers did say with the way it feels no stickiness, and doesn’t leave scent, and absorbs their skin felt a little on your skin, and it’s greasiness or white a white sheen once in seconds. tacky after applying. easy to apply. residue reported. rubbed in.

SOURCE | Which? Sun Cream Best Buys (2015) better living better health | 14 Touch Look Check The number of women would like to be screened, and that single surviving a breast there is no upper age limit. visit, and Screening mammography requires the results cancer diagnosis has (apart from never been higher specialised x-ray equipment so, in towns, women are invited to a the needle because of better screening centre, whereas in more test) given treatments and early rural areas, screening is carried there and detection. out in a breast screening van. then. Women can be reassured that the There has The Scottish Breast Screening equipment and reliability of the been some Service was established after screening is equally good no matter bad press Professor Sir Patrick Forrest led where it is delivered. recently a committee as far back as 1986 Invitations are sent out to all for which reviewed the evidence on women in a GP practice within breast the effect that screening women the screening age range on a three scree- for breast cancer would have on year rota so, unlike bowel screening ning survival from the disease. where an invitation comes in with Results showed that deaths from your 50th birthday cards, your first breast cancer were reduced by 30% invitation may come in anytime if women (over 50 years of age) between your 50th and 53rd were screened, and in those where birthday. the detected tumour was less than Most women only need to 15mm in size. attend one visit at this invitation The 2012 Marmot report for enough information to be confirmed that these findings still obtained to give a result. However, stand, and it is recognised that 1 in 20 women will be recalled “breast screening saves lives” from for further assessment because breast cancer. more information is needed from The Forrest report therefore additional x-rays, ultrasound imaging and an examination by a recommended that screening by mammogram should be offered to doctor before a result can be given. women aged 50+ every three years. Recall however does not mean So today, women aged 50-70 years a cancer diagnosis. In fact, the regar- old are invited every three years majority of women who are ding what for breast screening, where two recalled do not have cancer. At the is called ‘over pictures of each breast are taken. recall appointment, all relevant diagnosis.’ Put simply, over diagnosis refers to Beyond 70 years, women are tests (including where a needle test is required) can be carried out in those cancers which are diagnosed encouraged to self-refer if they through the screening programme

15 | better living better health Spotting breast cancer early can save lives. Breast screen- ing can detect cancers when they are too small for women to see or feel - but it isn’t the only way to help pick up the disease.

Even if you attend breast screening, it’s still but would important to check your breasts regularly. It’s not have important for women to be aware and visit the created ill- doctor about any unusual changes. Being breast ness during aware simply means knowing what your breasts look a woman’s life- and feel like normally, being on the lookout for any time. unusual changes, and getting them checked out by The truth is that your doctor. all screening prog- It’s as simple as TLC. rammes are going TOUCH your breasts. Can you feel anything to identify cases such unusual? as these and, until LOOK for changes. Is there any change in shape or there is a test which texture? will be able to identify CHECK anything unusual with your doctor. which tumours are going to go on to prove No one knows your body better than you do, and fatal (currently the subject everyone will have their own way of touching and of a major research looking for changes - there’s no special technique, project), treatment will and you don’t need any training. The important thing be offered for all is to get to know how your breasts look and feel cancers. normally, so it will be easier for you to spot anything unusual. Remember to check the whole breast area, As well as updating the including your upper chest and armpits. evidence from the Scottish breast screening programme, For information on what to look out for, visit www. the Scottish Government’s breastcancernow.org/tlc, where you can also download Detect Cancer Early prog- the iBreastCheck breast awareness app for free. It ramme now provides women features a video, slideshow and handy reminder with the facts about screen- service. ing in order to help them We hope you find our free gift of a Thingymaboob © make an informed useful. A handy way to find those elusive keys in the choice about whether bottom of your handbag but also what a great talking or not to attend point to show your friends to help them understand when invited. the importance of breast screening, or in fact any type of cancer screening - the earlier a cancer is detected, the easier it is to treat. Remember, the earlier breast cancer is found, the better the chance of beating it. So, if you notice any unusual changes to your breasts, get it checked out by your doctor. It might be nothing, but it’s better to be sure. better living better health | 16 Breast Cancer Now, a new charity created from the merger of Breakthrough Breast Cancer and Breast Cancer Campaign, was launched in June. Their ambition is that by 2050, everyone diagnosed with breast cancer will live. Find out more at www.breastcancernow.org.

Make Your BBQing Healthier This Summer Detect Cancer Early

We know that cooking meat processed meats. at a high temperature - like Grilling vegetables and fruits Detect Cancer Early (DCE) grilling - creates cancer-causing produces no HCAs, and plant- is the Scottish Government’s substances called polycyclic based foods actually lower the risk programme aimed at increasing aromatic hydrocarbons (PAHs), and of cancer. the numbers of people diagnosed heterocyclic amines (HCAs) in the in the early stages of breast, laboratory setting. The risk of these bowel and lung cancer - the cancer-causing substances forming Tips for safer BBQing earlier a cancer is diagnosed, the is higher from red and processed • Marinate: Marinating your meat easier it is to treat. meats (like hamburgers and hot before grilling may decrease the Set up in 2012, DCE has dogs), and smoke or charring also formation of HCAs. Scientists worked with leading clinicians contributes to the formation of think that the antioxidants and charities to develop PAHs. in these marinades block the innovative projects, increase Research says that, while there formation of HCAs. diagnostic capacity and support does exist limited but suggestive clinical posts, as well as driving evidence that HCAs may have • Pre-Cook: Reduce the time your improvements in screening and a role in human cancer, there meat is exposed to the flames training. This collective effort isn’t enough evidence to show by partially cooking it first. has contributed to 24% of all that grilled meat specifically Immediately place the partially breast, bowel and lung cancers in increases the risk for cancer. cooked meat on the BBQ. 2012/13 being diagnosed at the Evidence is clear, however, that earliest stages. • Lean Cuts: Trim the fat off meat red and processed meats themselves to reduce flare-ups and charring. High profile campaigns - contribute to an increased risk of Cook your meat in the centre of featuring celebrities such as bowel cancer. the grill and turn it frequently. Elaine C Smith and Sir Alex Current recommendations suggest Ferguson - have also helped to limiting red meat to 700g/25oz • Mix It Up: Cutting meat into raise awareness and reassure (raw weight) of cooked meat smaller portions and mixing Scots that cancer can be beaten, per week, and staying away with vegetables can help shorten and often cured, if detected early. from burgers, hot dogs or other cooking time. 17 | better living better health WHICH OF THE QUIZ: FOLLOWING CONTAINS HOW MANY CALORIES 1 PORTION OF FRUIT OR DOES 1G OF FAT VEGETABLES? PROVIDE? Choosing a healthy 4. 7. diet can be tricky - A. 6 slices of cucumber A. 3 B. 5 see how you score on B. 2 tablespoons of tomato C. 7 D. 9 our healthy eating ketchup quiz C. 7 strawberries WHAT PERCENTAGE OF OUR SALT INTAKE D. None of the above IS DERIVED FROM PROCESSED PURCHASED FOODS? ON AVERAGE, WHICH OF THE FOLLOWING 8. SHOP-BOUGHT DRINKS IS HEALTHIEST? A. 10% B. 25% 1. WHAT IS THE MAXIMUM AMOUNT OF RED MEAT THAT ADULTS SHOULD A. Fresh B. Bottled EAT ON A DAILY BASIS? C. 70% D. 90% orange fizzy 5. juice water A. 70g B. 150g C. 300g

C. Smoothie D. Cola FOR A FOOD TO BE D. Eat as much as you like, it’s LABELLED ‘LOW FAT,’ HOW MUCH FAT SHOULD IT HOW MANY FRUIT AND good for you HAVE IN IT? VEG PORTIONS IS IN A SALAD CONSISTING OF 4 9. LETTUCE LEAVES, 2 SLICES OF CUCUMBER, 2 SLICES A. No more than 3g per 100g OF TOMATO AND ONE SLICE OF BEETROOT? FOR A DRINK TO BE 2. LABELLED ‘LOW-SUGAR,’ B. No more than 5g per 100g HOW MUCH SUGAR A. 1 B. 2 SHOULD IT HAVE IN IT? 6. C. No more than 10g per 100g A. No more than 2.5g per 100ml C. 3 D. 4 D. No more than 12g per 100g

B. No more than 5g per 100ml

C. No more than 7.5g per 100ml HOW MANY TEASPOONS WHICH OF THESE OF SUGAR CAN BE FOODS DOESN’T COUNT FOUND IN AN AVERAGE TOWARDS YOUR 5-A-DAY? D. No more than 10g per 100ml 60G BAR OF MILK 3. 10. CHOCOLATE? A. Carrots B. Parsnips ANSWERS A. 1 B. 3 D. Orange C. Potatoes How well did you do? Find juice C. 5 D. 7 out on the back page.

better living better health | 18 Grilled Vegetables with Middle Eastern Lemon- Garlic Sauce By Kellie Anderson, cancer health educator and food blogger A zesty and easy recipe for vegetarians and meat-lovers alike, these saucy grilled vegetables can be done on an indoor griddle pan, or on the barbecue. Eat hot or warm, throwing in some wholemeal pasta or some cooked quinoa the next day. Any extra sauce is delicious drizzled on pasta, potatoes, vegetable pizza, or even mashed into white beans as a vegetable dip. Serves 4 as a side dish The Veg 2 courgettes, trimmed 1 medium aubergine, trimmed 2 red onions, peeled 1 bundle or pack of asparagus spears, woody ends snapped off Rapeseed vegetable oil for 3. For the vegetables, take the grilling Za’atar Spice Blend courgettes and cut in half across The Sauce the diameter, so you have two long 2 tbsp dried thyme 6 cloves of garlic, peeled ‘barrels’ for each vegetable. Cut 2 tbsp toasted sesame seeds Juice of 1 small lemon lengthways into ½ inch thick strips. 1 tbsp ground sumac Do the same for the aubergine. 30ml rapeseed oil 1 tbsp dried oregano 30ml best extra virgin olive oil Now, take the onions and cut them 1 tbsp dried marjoram 1 tsp za’atar spice blend (bought crossways into ½ inch thick rings. or homemade - see right) You may wish to push a toothpick Whizz briefly in a spice grinder through, just to the centre of or clean coffee mill. Store in a jar 1. First of all, heat a ridged griddle each ring, to hold the inner rings away from moisture and light. pan to medium, or ensure your together. barbecue is medium-hot and the Use to top hummus, poached eggs, grill surface cleaned and freshly 4. Lightly oil your hands and avocado; as a meat, fish, vegetable oiled. coat each vegetable with just or chicken rub; added to bread enough oil to cover. Place them in 2. To make the sauce, blend all dough, dressings/marinades. Or, batches on your grilling surface for ingredients in the bowl of a small perhaps use some as a dry dip for approximately 2 minutes on each food processor or mini-chopper, oil-dunked fresh or toasted breads side, or until lightly browned on until pale yellow and creamy - a simple but hugely flavoursome both sides. looking. Taste for seasoning. Pour nibble! the sauce into a bowl or small jug 5. Serve the vegetables on a platter and set aside, covered. with the jug of lemony-garlic sauce. 19 | better living better health Recipe for my Favourite Breakfast, Fresh Fruit with Natural Yoghurt and Muesli By Tony Heath, award winning chef This to me is the perfect way to start the day, you can personalise the combination to suit your own tastes, but a mixture of fresh seasonal fruit mixed, some lightly poached orchard fruit and a bit of spice if required is the main ingredient. You should really only need to prepare this once a week then keep it in the fridge until it runs out. Poached Fruit 4-6 dessert apples 1 cooking apple 4-6 slightly under ripe plums and the spices, approx ¼ tsp of The Breakfast Itself 2 firm pears (if required) cinnamon and slightly less of clove. Fresh fruit; a combination of Ground cinnamon and clove 4. Place the pan on the stove with some or all of the following - to taste, or use whole an an lid on and, on a low heat, slowly blueberries, chopped kiwi, alternative bring the fruit to a simmer, remove chopped mango, chopped Sugar to taste, bear this in mind the lid and allow the contents nectarines or peaches in season, as we will not be adding sugar to to bubble away for perhaps any soft fruit. anything else, I would normally 5-7 minutes by which time the Natural yoghurt use 1 tbsp cooking apple will have broken Muesli Water down but the dessert apples and plums will have just softened up, Place these fruits into a bowl, add 1. Peel, quarter and core the apples remove from the heat and cool some of the poached fruit with and pears, chop into smaller piece as quickly as possible, place in a some of the syrup/juices, spoon approx ½ inch in size. lidded container and store in the over a tablespoon of natural 2. Cut the plums in half, remove fridge. yoghurt, probiotic or otherwise, the stones and chop the halved Tip Some chopped sticks of rhubarb then sprinkle over a tablespoon of plums about the same size as the could also be added to the mixture if your favourite muesli and enjoy! apple. available, however, do not add them Your 5 a day in one bowl with high 3. Place all the chopped fruit into at the beginning, rather about half fibre and low fat! a wide shallow pan, just cover with way through to avoid them going cold water, sprinkle over the sugar completely to mush. better living better health | 20 Breast IsBest

A happy young couple with their new baby and one that will probably be breast fed like her brother before her. Current advice is to breast feed for the first six months without any other foods or drinks and then gently introduce solid food (but carry on breast feeding as long as possible). Breast milk contains everything needed to give the baby the best start in life and bring many health benefits. For example, it protects weight faster. Research shows down by 4% for each year of against chest and ear infections, that middle-aged women who breastfeeding and the longer a diarrhoea, eczema and asthma. had breastfed their babies were women breastfeeds, the more she Research shows that breastfeeding less likely to be overweight than is protected against breast cancer. also helps babies grow at a healthy women who had not breastfed Supporting family and friends who rate and these early growth their babies. wish to breast feed is an important patterns are important for helping Breast feeding also reduces the positive action to help reduce to reduce cancer risk in adult life. mum’s risk of breast cancer. It breast cancer. Breastfeeding is also known to is not completely understood help mums lose their pregnancy why, but breast cancer risk goes

ONE GREAT WAY TO STAY HEALTHY: ALWAYS TAKE THE STAIRS!

21 | better living better health Review: Davina’s 5 Weeks to Sugar-Free There is strong evidence that a high sugar diet is linked to being overweight or obese which raises your risk of some cancers. The World Health Organisation has recommended we drop the amount of free sugars (those added to foods and drinks by the manufacturer, cooks or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates) we eat on a daily basis to less than 10% of our total energy intake - that’s about 50g or 12 teaspoons of sugar for a woman and about 65g or 16 teaspoons of sugar for a man. As an example, a single can of sugar- sweetened fizzy drinks can contain up to 40g (around 10 teaspoons) of free sugars. Even greater health benefits would be ours if we could get less than 5% of our daily intake from added sugars. But how do we do this? Great ideas are presented in this book for cutting sugar, but actually we do need to watch our animal fat intake too...so aim for oils/ oil based spreads not butter, and Review: Still Alice select low fat milks and other dairy products. Here’s what readers had Julianne Moore puts in an to say about Davina’s book: Oscar winning performance in this film that follows the life “Can’t face going cold turkey, Davina’s of Alice Howland, a renowned realistic approach will have you linguistics professor who shunning the sweet stuff in no time...” receives a diagnosis of early “None of it looks so complicated you onset Alzheimer’s disease at the wouldn’t want to give it a try for tea age of 50. tonight.” Watching how Alice and her “I love that the recipes are all normal, family struggle to deal with this sensible foods.” disease and its consequences is emotional - touching, “All in all, I think this book is great. frightening and heart breaking - The recipes are easy to follow and but also inspiring. A must see! don’t contain the sort of weird ingredients you have to hunt high and low for.” better living better health | 22 QUIZ ANSWERS 1. The bottled water is the 4. 7 strawberries (C) is enough to provides 3.75 calories. That’s healthiest drink (B). Better still, make up 1 portion. just one of the reasons why it’s use fresh tap water if available. 5. It is recommended we eat important not to eat too much Remember only one small glass no more than 70g (A)of red fatty food. of fresh orange juice counts meat per day. Eating more can 8. Around 70% (C) of salt intake towards your 5 a day. increase your risk of bowel is derived from processed foods. 2. About 1 portion (A) - it is the cancer. To cut salt intake, use more weight of the vegetables (80g 6. A low-sugar drink should home cooked food where you = 1 portion), rather than the contain no more than 2.5g per can control salt intake. number of vegetables that are 100ml (A). Check food labels 9. A low-fat food should contain important. for more guidance. no more than 3g per 100g (A). 3. Ordinary potatoes (C) don’t 7. 1g of fat provides 9 calories Check food labels for more count because they are a starchy of energy (D). 1g of protein guidance. food and can be eaten in provides 4 calories of energy 10. The average 60g bar of addition to your 5 a day. and 1g of carbohydrate chocolate contains 7 teaspoons of sugar (D).

Who Are The Scottish Cancer Prevention Network?

The SCPN are committed to Almost every year, we hold our #SoupOnSaturday campaigns getting the word out about cancer World Cancer Day conference and creating Better Living, Better prevention, and want to let which is committed to raising Health. everyone know what they can do to awareness of current cancer We hope that the information stack their odds against developing prevention research, predominantly contained within these pages cancer through lifestyle choices. amongst professionals. has been both informative and This year, we have made great enjoyable, but if you’d like to stay What started officially in 2009 efforts to raise awareness of cancer informed on cancer prevention as a small group of professionals prevention amongst the public, and read more articles like this, it communicating by email has upping our game on social media, doesn’t end here. become a fully grown network - running our #healthyshelfie and made up of patients, professionals We produce a newsletter four (from the NHS, universities, times a year covering a range Scottish Government and cancer of topics - visit our website charities) and the public at large cancerpreventionscotland.org.uk or - everyone with a commitment search for thescpn on social media towards cancer prevention is to join our network and/or stay in welcome. touch.

better living better health PRODUCED BY WITH SUPPORT FROM

EDITOR PROFESSOR ANNIE S. ANDERSON SCPN West of Scotland ADVISOR PROFESSOR ROBERT J.C. STEELE Breast Screening Service EDITOR DR MAUREEN MACLEOD

DESIGNER CONNOR FINLAYSON

ADMINISTRATOR JILL HAMPTON DETECT CANCER EARLY

SPECIAL THANKS TO

Scottish Cancer Prevention Network LORRAINE KELLY OBE www.cancerpreventionscotland.org.uk

AND ALL THOSE INVOLVED IN THE Search for thescpn

PRODUCTION OF THIS MAGAZINE