What non-smokers need to know about lungcancer. | Learn more »

Healthy Living NewsletterNovember 2014Diet, exercise, smoking, and other lifestylechoices you make all impact your overall healthand your risk for cancer. To help you stay well,the American Cancer Society offers the HealthyLiving Newsletter, a monthly email with usefulinformation on eating right, staying active, andother steps you can take to help reduce yourcancer risk. | Español

LEARN MORE

Why Lung CancerStrikes Non-smokersEvery year, between 16,000 and 24,000Americans die of lung cancer — without everhaving lit a cigarette and smoked. Researchersare examining why non-smokers get thedisease, and how to treat it.

It's Never Too Late to Quit

Quitting can sometimes feel impossible, especially if you've been smokingfor a long time. But no matter how long you've had the habit or how old youare, you can live healthier if you give up cigarettes. You can expect to seesome of the benefits in as little as 12 hours.

Let's Dance!

Print PDF Share

So, you think you can dance? You're probably right! From the Argentinetango to Zumba, hip-hop to the Lindy hop, dancing can be a fun way tostay healthy with regular exercise.

Healthy Baking Is as Easy as Pie

Stick to healthy eating goals this holiday, without sacrificing tradition, byusing our baking tips to adapt your family recipes.

Recipe: Peruvian Butternut Squash Soup

A fall favorite, squash is delicious and affordable. Sauté, bake, grill, or broilit – or use it in a soup, like this recipe from the new cookbook Maya'sSecrets, available from the American Cancer Society bookstore.

Visit us on | cancer.org | Español

Home | About Us | Legal & Privacy Information | State Fundraising Notices | Unsubscribe | Donate

Unsubscribe from Healthy Living Newsletters.

You can always contact us 24 hours a day, 7 days a week, at 1-800-227-2345 or at cancer.org/contactus.

The American Cancer Society | 250 Williams Street | Atlanta, GA 30303Copyright 2014 © American Cancer Society

Healthy Living » Lung Cancer Risks for Non-smokers

Lung Cancer Risks for Non-smokersStaying away from tobacco is the most important thing any of us can do to avoid getting lung cancer.But it's not a guarantee. Every year, about 16,000 to 24,000 Americans die of lung cancer, even thoughthey have never smoked. In fact, if lung cancer in non-smokers had its own separate category, it wouldrank among the top 10 fatal cancers in the United States.

According to Lee Westmaas, PhD, American Cancer Society director of tobacco control research,people with lung cancer often face an additional burden – the fear that they'll be judged negativelybecause smoking is so strongly linked to lung cancer. In an Expert Voices blog, he says even peoplewith lung cancer who never smoked feel this stigma.

Westmaas says blaming people for their disease may make it harder for them to cope, and possiblyeven lead to depression. In addition, he says it's important for cancer patients to address these feelingsthrough counseling and education. Westmaas says counseling for patients who did smoke may includetalking about the addictiveness of tobacco and the deception of the tobacco industry and the role thatplays in smoking.

Another approach is to educate the general public about the many factors that can raise the risk forlung cancer. Researchers have made a lot of progress over the past decade in understanding whatcauses lung cancer in non-smokers.

• Radon gas. The leading cause of lung cancer in non-smokers is exposure to radon gas, according to

Share

Table of Contents

Healthy Living Home

Lung Cancer Risks for Non-smokers

It's Never Too Late to Quit

Let's Dance!

Healthy Baking Is as Easy asPie

Succulent Squash

the US Environmental Protection Agency (EPA). It accounts for about 20,000 deaths from lungcancer each year. Radon occurs naturally outdoors in harmless amounts, but sometimes becomesconcentrated in homes built on soil with natural uranium deposits. Studies have found that the risk oflung cancer is higher in those who have lived for many years in a radon-contaminated house.Because radon gas can't be seen or smelled, the only way to know whether it's a problem in yourhome is to test for it. A Citizen's Guide to Radon, produced by the EPA, explains how to test yourhome for radon easily and inexpensively, as well as what to do if your levels are too high.

• Secondhand smoke. Each year, an estimated 3,400 non-smoking adults die of lung cancer as aresult of breathing secondhand smoke. Laws that ban smoking in public places have helped toreduce this danger. The American Cancer Society Cancer Action NetworkSM (ACS CAN), thenonprofit, nonpartisan advocacy affiliate of the American Cancer Society, is working to expand andstrengthen these laws to further protect both smokers and non-smokers from the dangers ofsecondhand smoke.

• Cancer-causing agents at work. For some people, the workplace is a source of exposure tocarcinogens like asbestos and diesel exhaust. Work-related exposure to such cancer-causingmaterials has decreased in recent years, as the government and industry have taken steps to helpprotect workers. But the dangers are still present, and if you work around these agents, you shouldbe careful to limit your exposure whenever possible.

• Air pollution. While it's long been known that both indoor and outdoor air pollution contribute to lungcancer, a study published in the American Journal of Respiratory and Critical Care Medicinemeasured the fine particulate matter that contributes to lung cancer deaths in non-smokers. Usingdata from a large American Cancer Society study, the researchers concluded that even tiny amountsof increased carcinogens in air pollution significantly increased the risk.

• Gene mutations. Researchers are learning more and more about what causes cells to becomecancerous, and how lung cancer cells differ between non-smokers and smokers. For example, anarticle published in Clinical Cancer Research explains that a particular kind of gene mutation is muchmore common in lung cancer in non-smokers than smokers. This mutation activates a gene thatnormally helps cells grow and divide. The mutation causes the gene to be turned on constantly, sothe lung cancer cells grow faster. Knowing what causes the cell changes has helped researchersdevelop targeted therapies, drugs that specifically target these mutations.

Lifestyle changes to lower risk

Non-smokers have already eliminated their greatest risk factor for lung cancer. Male smokers are about23 times more likely and female smokers are about 13 times more likely to get lung cancer. But non-smokers can make some lifestyle changes to help reduce their risk even more.

Testing your home for radon, avoiding secondhand smoke, and limiting exposures at work can help youavoid the leading causes of lung cancer in non-smokers.

A healthy diet with lots of fruits and vegetables may also help reduce your risk of lung cancer.Some evidence suggests that a diet high in fruits and vegetables may help protect against lung cancerin both smokers and non-smokers. But any positive effect of fruits and vegetables on lung cancer riskwould be much less than the increased risk from smoking.

Testing your home for radon is inexpensiveand easy, and it's the only way to know if youand your family are currently at risk from radonexposure.

How to Test Your Home for Radon

Visit us on | cancer.org | Español

Home | About Us | Legal & PrivacyInformation | State Fundraising Notices | Donate

You can always contact us 24 hours a day, 7 days a week,at 1-800-227-2345 or at cancer.org/contactus.

The American Cancer Society | 250 Williams Street |Atlanta, GA 30303Copyright 2014 © American Cancer Society

Healthy Living » It's Never Too Late to Quit

It's Never Too Late to QuitAbout half of all Americans who smoke and don't quit will die because of smoking. That's one of thereasons it's so important to quit, and the sooner the better. But quitting is rewarding no matter how oldyou are. Studies show that even after age 80, people can live healthier if they give up cigarettes.

And the benefits are almost immediate. Ex-smokers have fewer illnesses such as colds and the flu,lower rates of bronchitis and pneumonia, and feel healthier than people who still smoke. Just 20minutes after quitting, your heart rate and blood pressure drop. In just 12 hours, the carbon monoxidelevel in your blood drops to normal. In as little as 2 weeks, your circulation improves and your lungfunction increases.

Nearly everyone knows that smoking can cause lung cancer, but fewer people realize it is linked to ahigher risk for many other kinds of cancer, too. Quitting smoking also lowers the risk of heart attack,stroke, and chronic lung disease.

If you've already been diagnosed with cancer or another significant health problem, quitting smokingmakes it more likely the treatment will be successful and that you'll have fewer side effects.

But a new study by American Cancer Society researchers found that about 1 in 10 cancer survivorsstill report smoking about 9 years after a diagnosis. Lead author Lee Westmaas, PhD, AmericanCancer Society director of tobacco control research, said doctors and health care providers mustcontinue to ask survivors about their smoking and provide resources, including medications and

Share

Table of Contents

Healthy Living Home

Lung Cancer Risks for Non-smokers

It's Never Too Late to Quit

Let's Dance!

Healthy Baking Is as Easy asPie

Succulent Squash

counseling, to help them quit.

Quitting when you're older

According to the National Institutes of Health, being older creates both challenges and advantageswhen it comes to quitting.

• The challenges: You have likely tried to quit before, maybe even more than once. Knowing howhard it is may make you feel discouraged about trying again. And if you've been smoking a longtime, it may be so much a part of everyday life, it's hard to imagine quitting.

• The advantages: Older adults have strengths younger people may not have that can help them quit.Over their lifetimes, they have had lots of experience accomplishing difficult tasks. At this point intheir lives, they are likely to be better prepared to quit smoking than when they were younger. Theyknow quitting is tough, and they know it won't be easy, so once they decide to try again they may bemore willing to work at it to make sure they succeed.

• The immediate benefits: Soon after quitting you'll notice your breath smells better, stained teeth getwhiter, food tastes better, and everyday activities like climbing stairs no longer leave you out ofbreath. You'll also be protecting your loved ones from the dangers of secondhand smoke. Andsmoking is expensive. Calculate how much money you spend each month on cigarettes for extramotivation to quit.

Quitting is important, but it isn't easy. You'remore likely to succeed if you get help. Join uson November 20 for the American CancerSociety Great American Smokeout event, andharness the energy of millions of people takingsteps to kick the habit.

The Great American Smokeout®

Visit us on | cancer.org | Español

Home | About Us | Legal & PrivacyInformation | State Fundraising Notices | Donate

You can always contact us 24 hours a day, 7 days a week,at 1-800-227-2345 or at cancer.org/contactus.

The American Cancer Society | 250 Williams Street |Atlanta, GA 30303Copyright 2014 © American Cancer Society

Healthy Living » Let's Dance!

Let's Dance!So, you think you can dance? You're probablyright! From the Argentine tango to Zumba, hip-hop to the Lindy hop, there's a style of dance tofit just about any taste.

Dancing is a form of exercise that works yourheart and can help improve your balance andflexibility. And research has shown that dancingregularly is good for the mind as well – evenreducing the risk of dementia in older people.Plus, it's fun! Getting out on the dance floor is away to reconnect with your partner, connect witha new partner, or enjoy an evening out withfriends.

Dance studios, community centers, and somegyms offer classes in many different styles ofdance for adults from beginner to advanced, soeven if you missed out on lessons as a kid, it'snever too late to find your rhythm. There areeven chair dancing classes to help people with

Share

Table of Contents

Healthy Living Home

Lung Cancer Risks for Non-smokers

It's Never Too Late to Quit

Let's Dance!

Healthy Baking Is as Easy asPie

Succulent Squash

physical limitations have fun while exercisingtheir minds and bodies.

If you're not ready to take your dance movespublic, you can pop in a dance exercise DVD athome, or just push back the living room furnitureand turn on your favorite tunes. Have Grandpashow you the jitterbug, or teach the kids thehustle. Who knows – you may learn some newmoves just in time for the next familycelebration!

Even small amounts of moderate activitythroughout the day can help you get thephysical activity you need to stay healthy, andlower your lifetime risk for cancer and otherdiseases.ACS Physical Activity Guidelines for CancerPrevention.

Simple Steps Add Up

Visit us on | cancer.org | Español

Home | About Us | Legal & PrivacyInformation | State Fundraising Notices | Donate

You can always contact us 24 hours a day, 7 days a week,at 1-800-227-2345 or at cancer.org/contactus.

The American Cancer Society | 250 Williams Street |Atlanta, GA 30303Copyright 2014 © American Cancer Society

Healthy Living » Healthy Baking Is as Easy as Pie

Healthy Baking Is as Easy as PieThe holidays can be a tough time to stick to healthy eating goals. But if your traditions involve baking,a few simple ingredient changes can help you cut some of the sugar, fat, and calories – withoutsacrificing the taste. This year, make some new baking traditions by adapting your family recipes withthese tips:

• Substitute whole-wheat flour for up to half of the white flour called for in the recipe.

• Make muffins using oatmeal, bran, or whole-wheat flour.

• Reduce the fat by ¼ (if a recipe calls for 1 cup of oil, use ¾ cup). You can also reduce the sugar by¼.

• If making sweet breads, such as banana bread or zucchini bread, cut the oil in half and replace withan equal amount of applesauce, mashed banana, or even canned pumpkin.

• If a recipe calls for nuts, use half the amount and toast the nuts (whole, not chopped). Thisintensifies the flavor and saves on calories.

• Replace half the eggs with egg whites, using 2 egg whites per egg. (If a recipe calls for 2 eggs, use 1whole egg and 2 egg whites.)

• Grease the pan with non-stick spray instead of butter.

Share

Table of Contents

Healthy Living Home

Lung Cancer Risks for Non-smokers

It's Never Too Late to Quit

Let's Dance!

Healthy Baking Is as Easy asPie

Succulent Squash

• Substitute evaporated skim milk for whole milk or cream.

Receive lifestyle tips each month to stay welland help lower your cancer risk.

Sign up for the Healthy Living newsletternow

Stay Healthy All Year Long

Visit us on | cancer.org | Español

Home | About Us | Legal & PrivacyInformation | State Fundraising Notices | Donate

You can always contact us 24 hours a day, 7 days a week,at 1-800-227-2345 or at cancer.org/contactus.

The American Cancer Society | 250 Williams Street |Atlanta, GA 30303Copyright 2014 © American Cancer Society

Healthy Living » Succulent Squash

Succulent SquashA fall favorite, the squash family has manyvarieties of delicious, affordable vegetables.From winter squash to zucchini to butternutsquash to pumpkins, this gourd is alsonutritious, easy to find, and versatile to cook.

Squashes are excellent sources of vitamin Aand fiber, and they're low in fat and calories. Nomatter which kind of squash you choose, lookfor a vegetable that's firm, free of mold andother spots, and heavy for its size. You cansauté, bake, grill, or broil squash, choosingsimple flavors or lots of herbs and spices.

Squash is also the star ingredient in a variety ofcasseroles and soups, like this recipe from thenew cookbook Maya's Secrets, available fromthe American Cancer Society bookstore. It'salso available in Spanish.

Recipe: Peruvian Butternut Squash Soup

Share

Table of Contents

Healthy Living Home

Lung Cancer Risks for Non-smokers

It's Never Too Late to Quit

Let's Dance!

Healthy Baking Is as Easy asPie

Succulent Squash

Butternut squash, 2 pounds, peeled, seeded,and coarsely chopped, or 2 (14-ounce) boxesfrozen butternut squashYams or sweet potatoes, 4 large, peeled andcoarsely choppedButter, 2 tablespoonsAll-purpose flour, 3 tablespoonsMilk (skim), 2 cups, at room temperatureGarlic, 1 clove, mincedGround white pepper, 1/8 teaspoonGround nutmeg, 1/8 teaspoonSalt, ½ teaspoon, or to tasteReduced-sodium chicken or vegetable broth, 1cupFat-free evaporated milk, 1 (12-ounce) canDried mint leaves, crumbled, 1 teaspoonFeta or goat cheese, crumbled, 4 tablespoonsBaked croutons, optional

1. Put butternut squash and yams in a pot withjust enough water to cover. Bring to a boil andcook until very soft. Put them and their cookingwater in a blender and blend thoroughly.Alternately, you can use a hand blender insidethe pot.

2. In a large heavy pot over medium-high heat,melt the butter and sauté the flour, stirringconstantly with a wooden spoon for 4 to 5minutes, or until the flour is totally cooked.Gradually add the milk, stirring constantly tokeep lumps from forming. Add the garlic, whitepepper, ground nutmeg, and salt, and cook forabout 2 more minutes.

3. Pour the blended butternut squash and yammixture and chicken broth into the pot. Bring toa boil. Reduce heat and simmer for 10 minutes.

4. Add the evaporated milk and crumbled mintleaves, and stir well to incorporate. Taste andadd additional salt if needed, remembering thatthe feta cheese will be added on top. Cook for 5more minutes or until heated through.

5. Serve in soup bowls. Top each serving withcrumbled cheese and croutons.

8 servings

Per serving:Calories, 242Total fat, 4.4 gSaturated fat, 2.7 gTrans fat, 0.2 gPolyunsaturated fat, 0.3 gMonounsaturated fat, 1.0 gTotal carbohydrate, 43 gDietary fiber, 6 gSugars, 12 gProtein, 9 gSodium, 376 g

American Cancer Society BookstoreOrder cookbooks and other great books from theAmerican Cancer Society bookstore.

Visit us on | cancer.org | Español

Home | About Us | Legal & PrivacyInformation | State Fundraising Notices | Donate

You can always contact us 24 hours a day, 7 days a week,at 1-800-227-2345 or at cancer.org/contactus.

The American Cancer Society | 250 Williams Street |Atlanta, GA 30303Copyright 2014 © American Cancer Society