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Staying well and preventing cancer: Community education flipchart
- 1. Staying well and preventingcancer A healthy living flipchart for multicultural communities Cancer Institute NSW Staying well and preventing cancer– English We are the state government organisation working to reduce the impact of cancer in the community
- 2. 1 Healthy living- Communityeducation flipchart Who is this flipchart for? The flipchart has two sections: Contributors: This flipchart is designed to be used by bilingual health and community educators. It can be used with groups or with an individual. Users of the flipchart are encouraged to adapt the wording provided to suit their group. The flipchart contains a lot of information and will take four hours to deliver, including breaks. If time is limited, you can use one section only based on the group’s interest. Part 1 explains how cancer is linked to healthy living behaviours then provides further information on healthy eating, being more active and staying a healthy weight. Part 2 provides information on stopping smoking, avoiding alcohol and protecting skin from UV radiation. It also provides information on participating in cancer screening. The Cancer Institute NSW gratefully acknowledges the significant contributions of multicultural health staff at South Western Sydney LHD, Western Sydney LHD and Sydney LHD, especially the coordinators of the Bi-lingual Community Education, and Cultural Support Programs, and their team members, and the SWS LHD Health Literacy Manager, in the development of this resource.
- 3. 1 Healthy living- Communityeducation flipchart Acknowledgement of Country I acknowledge the Traditional Custodians of the lands on which we work and live, and recognise their continuing connection to land, water and community. I pay my respects to Elders past and present. The artwork illustrated reflects the Cancer Institute NSW; how it collaborates and shares values with other networks to foster greater knowledge, awareness and success of health services for Australian Indigenous communities. Artwork by Dennis Golding 2016.
- 4. 2 Healthy living- Communityeducation flipchart Facilitator notes Wellness and good health can mean: • spending time with your family and friends • preparing and eating food together • not being sick • having a job and providing for your family • feeling safe to go out into your community and at home • sleeping well • having a healthy mind/good mental health. Discussion • Tell us about a time when you felt in the best of health? (Write what people say on a whiteboard or butcher’s paper) • How does your family’s health affect you?
- 5. 2 Healthy living- Communityeducation flipchart Being well can mean different things to different people and communities. What does it mean to you and your family?
- 6. 3 Healthy living- Communityeducation flipchart Facilitator notes • Cancer is the leading cause of premature death and illness in NSW. • Cancer has a major impact on individuals, their families and the healthcare system. • One in two Australians develop cancer and one in five die from cancer in their lifetime. − This doesn’t mean half of this workshop group will get cancer. − People who smoke, drink alcohol and are living with obesity won’t always get cancer. − Cancer can be treated and treatment is improving all the time. Survival rates are high in NSW. − Many cancers can be cured if found early. • If you live in a healthy way there is less risk of cancer–but you may still get cancer. − This is why cancer screening is so important–to pick it up early. − If you live in a healthy way there is less chance of other diseases as well, like diabetes and heart disease. Discussion Discuss one of these questions: • What do you think causes cancer? • How many people know someone in their community with experience of cancer? • Have you participated in a cancer information workshop before?
- 7. 3 Healthy living- Communityeducation flipchart Many people will be affected by cancer in their lifetime. However, 1 in 3 cancers can be prevented
- 8. 4 Healthy living- Communityeducation flipchart Facilitator notes • Some risk factors can be changed by changing your behaviour. • Some risk factors cannot be changed by personal behaviour, for example: − inherited genetic problems can be a factor in a range of cancers − your age–older people are more likely to experience cancer than younger people − exposure to cancer-causing substances including asbestos and cadmium. • What you and your family eat, drink and do can increase or decrease the risk of cancer. • It’s not too late to change your routine to be more healthy.
- 9. 4 Healthy living- Communityeducation flipchart There are many causes of cancer. Some can be avoided. What you and your family eat, drink and do can affect your risk of getting cancer. Smoking and waterpipe Alcohol Processed meat Being physically inactive
- 10. 5 Healthy living- Communityeducation flipchart Facilitator notes • With information and support you can make changes to your behaviours and habits and reduce risk of cancer. • Over time you can add more healthy behaviours–you don’t have to change everything at once. • Making changes can be hard, so look for support. • Mental health issues can make healthy living changes hard. However smoking, not exercising, not eating well and not sleeping can make mental health issues worse. • It’s important to talk to your doctor about your health. In Australia there are many excellent health services available. • There are six healthy living changes you can make to reduce your risk. Let us look at them now.
- 11. 5 Healthy living- Communityeducation flipchart Let’s look at some healthy things you can do to stay well and lower your risk of cancer. Some things might be easier for you to do than others. Even small changes can help.
- 12. Facilitator notes • Theingredients in food are important and also the cooking method. Grilling and steaming uses less fat than frying and roasting. Use spices to add flavour and lower the amount of salt. • Dairy foods have also been shown to reduce the risk of bowel cancer and breast cancer in younger women. But for men, drinking milk may raise the risk of prostate cancer. • It’s important to drink water during the day. • Supplements aren’t necessary if you follow the Australian Guide to Healthy Eating eatforhealth.gov.au/guidelines unless they are recommended by a health professional. • If someone in the group has a health condition, you should follow their doctor’s advice. The information below may not be correct for you. Discussion What makes it easier or harder to prepare healthy food at home? (Write up what people say on a white board or butcher’s paper.) 6 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 13. Eat healthy foods Thefood you and your family eat makes a big difference to your health. wholegrain cereals & wholemeal foods red & processed meat alcohol dairy sugary foods drinks legumes beans processed packaged food veggies fruit Eat healthy for cancer prevention eat plent y o f a v o i d o r limit 6 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 14. Facilitator notes • Processedfoods and sauces are often high in salt. • Try to eat less processed food and enjoy fruits and vegetables. • Food and drinks with high fat and sugar have more kilojoules or calories than fruit, vegetables, legumes and grains. Consuming these high-fat and high-sugar foods can lead to overweight and obesity. • Fibre is food material that can’t be broken down in the gut. It helps keep the gut healthy as it moves through. 7 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 15. Eating vegetables, fruits,beans and other legumes, and wholegrains can lower your risk of cancer. These foods are nutritious and high in fibre. Nutritious foods keep your body healthy. 7 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 16. Facilitator notes • Manypeople don’t eat the recommended amounts of vegetables, but it’s easy to add more to your diet. • A “serving” is a standardised way of referring to portions of different types of foods. • The number of servings on the slides apply to adults 19–50 years of age. More information about serves per day for other ages is available from eatforhealth.gov.au • There are lots of ideas about how to increase the amount of vegetables you and your family eat at cancer.nsw.gov.au/eat-healthy • Fruit and vegetables contain fibre that helps you feel full (so you eat less) and substances that can destroy cancer-causing agents (like antioxidants). • It’s ok to eat frozen and canned vegetables that don’t contain added salt (sodium). Discussion What are some ways to include more vegetables in your diet? (E.g. Make a dip out of spiced roast vegetables, or add grated or finely diced vegetables to stews, curries, fritters, etc.) 8 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 17. Vegetables Try to eata variety of different coloured fruits and vegetables. Adults should eat at least five serves of vegetables every day. Number of serves per day: 5 Serving size 75 grams. Examples of 1 serve: 1 handful of cooked vegetables 1 fist-size of starchy vegetables 1/2 cup of frozen vegetables 1 cup of raw salad vegetables 1 small sweet potato 8 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 18. Facilitator notes • Fruitprovides important vitamins and minerals. • Fruit is a good source of fibre in your diet. • One serve of fruit is 150g of fruit (e.g. a small banana or an apple). • Having fruit visible in your kitchen is a good reminder to eat more fruit. • Fruit that is in season will usually be cheaper. • It’s ok to eat canned fruit in natural juice (not syrup). Discussion Is fresh fruit eaten at family gatherings and events? Cutting up fruit encourages children to eat it–does this work for adults? 9 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 19. Fruit Adults should eattwo serves of fruit every day. Number of serves per day: 2 Serving size 150 grams. Examples of 1 serve: 1 medium size fruit 2 small fruits or dried fruits 1 cup fruit 9 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 20. Facilitator notes • Legumesare the seeds of plants that can be eaten fresh, canned or dried (after soaking). • Legumes are a vegetable and are also a source of protein. They can be rich in protein and fibre. Protein is important for building bones and muscles, and for maintaining healthy skin and blood. • Examples include lentils, soya beans, white or red beans and chickpeas. 10 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 21. Legumes Legumes, like beans,lentils and chickpeas, are good for you and can help prevent cancer. 10 1/2 cup of legumes or beans 1 serve of vegetables or 1 cup of legumes or beans 1 serve of protein rich food Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 22. Facilitator notes • Adiet with fibre provided by 4–6 serves of wholemeal and wholegrain foods per day can help prevent 1 in 6 bowel cancer cases. • Adults up to 50 years of age should eat 6 serves of mostly wholegrain cereals and wholemeal foods every day. • Adults between the ages of 50–70 years should eat 4–6 serves every day. • Adults over 70 years of age need less food so should eat 3 serves per day. 11 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 23. Wholemeal wholegrainfoods Eat at least 4–6 serves of grain foods every day. Grain foods are breads, rice, pasta, oats or other cereals made from wholegrains and corn. Number of serves per day: 4–6 Examples of 1 serve: 1 slice of wholemeal or wholegrain bread 3 wholemeal or mixed grain crisp breads 1/2 cup of cooked porridge or oats 1/2 cup of cooked brown rice or quinoa 1/2 cup of cooked wholemeal pasta 11 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 24. Facilitator notes • Wholegrainand wholemeal flour is better for you than white flour. • Brown rice is better for you than white rice. Discussion What wholegrain or wholemeal foods do you look for at the market? 12 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 25. Wholegrain rye bread Wholegrains aregood for your gut. Look for words like ‘wholemeal’ or ‘wholegrain’. They are usually brown or with seeds, instead of white. 12 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 26. Facilitator notes • Processedmeats are a Group 1 carcinogen which means they are known to cause cancer. (More information on next page.) • Avoid salted fish that is prepared with salt and is allowed to ferment. • It is advised not to eat any foods preserved by salting. 13 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 27. too much redmeat processed meat salted and fermented fish Meat Processed meat and too much red meat can increase your risk of cancer. Processed meat is meat that has been cured/preserved, such as salami, prosciutto, ham, bacon and mortadella. Avoid or reduce how much you eat. Salted fermented fish can increase your risk of cancer too. Avoid or eat less 13 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 28. Facilitator notes • Redmeat, including beef, lamb, pork and goat, has been classified as Group 2A carcinogen which means it probably causes cancer. That’s why it is better to eat meat less often. • If you are going to eat meat choose leaner cuts and avoid burning or charring when cooking. • Fish, other seafood, chicken, eggs, nuts, seeds and tofu are other good sources of protein. • If someone doesn’t eat meat or other animal foods, it is important to ensure they are getting enough protein, Vitamin B12, iron, zinc, calcium and omega 3 fatty acids. • It is not yet clear whether vegetarians are at less risk of cancer. A vegetarian diet can be high in fat and sugar. It is very important vegetarians participate in cancer screening. • More information available at cancer.nsw.gov.au/eat-healthy Discussion • How often does your family or community eat meat? Discuss how people feel about meat. • Do people eat more or less meat than they used to? 14 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 29. Eat no morethan 455g cooked lean red meat per week. This is about 65 grams a day–the size of your palm. Serving size 65 grams. Examples of 1 serve: 1 palm sized lean steak 2 small chops 1/2 cup of mince 2 slices lean roast meat 14 Stop smoking Avoid alcohol Be active Healthy weight Protect your skin Screening Eat healthy
- 30. Facilitator notes • Physicalinactivity (being sedentary, which means sitting too much) is one of the top four biggest causes of cancer in Australia. • Sitting less and moving more cuts your risk of cancer. • One hour of moderate activity (your heartbeat is a bit faster than when resting) or 30 minutes or more vigorous exercise (your heartbeat is faster and you breathe more rapidly) is recommended every day. • Exercise moves waste and cancer-causing toxins out of your body more quickly. • Exercise also strengthens the immune system to prevent cancer cells growing. Studies show that exercise may help stop some cancers, like breast cancer, from returning. • Moving your body improves your mood, helping you feel better. • It’s okay to start with a small amount of activity and build up to more. 15 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Be active
- 31. Be more active Manypeople sit too much. 15 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Be active
- 32. Facilitator notes • Thereare many ways you can add more activity while you go about your day: − take the bus rather than driving − park further away from the shops − play with the kids instead of just watching them play − mow the lawns − start a walking group − For more tips see cancer.nsw.gov.au/be-more-active • Vigorous exercise includes jogging, aerobics, football, netball or boxing. • Get help from a health professional if you are starting vigorous exercise after a break. Activity: Do a simple physical activity with the group during the break or at the end of the session. Take a 20-minute walk outside, do some dancing or gentle movements while sitting or standing. It’s also a good idea to encourage people to stand up and stretch between each topic. 16 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Be active
- 33. Moving your bodycan help you maintain a healthy weight and reduce your cancer risk. Be active every day–small activities throughout the day all add up. 16 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Be active
- 34. Facilitator notes • Ahealthy weight is different for everyone. It depends on your sex, age, height, amount of muscle, biological and genetic factors, including ethnic background and any health conditions you may have. • Staying at a healthy weight can help reduce the risk of breast cancer (in women after menopause), as well as bowel, kidney, liver, endometrial, ovarian, stomach, oesophagus, gall bladder, pancreas and (advanced) prostate cancer. • Your healthy weight range is individual to you. Your doctor will help you work out a healthy weight for you. • Measure your waist to find out if your weight is affecting your health. Increased risk is 94cm or more for men, and 80cm or more for women. Greatly increased risk is 102cm or more for men and 88cm or more for women. Check with your doctor if this is an accurate guide for you. 17 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Healthy weight
- 35. Stop smoking Avoidalcohol Eat healthy Be active Healthy weight Protect your skin Screening Stay a healthy weight for you You can lower your cancer risk by being a healthy weight for you. This also prevents other problems, like heart disease and stroke. 17 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Healthy weight
- 36. Facilitator notes • Weall need some fats in our diet. Limit the amount of saturated fats you eat, including butter, fat from meat, whole milk cheeses and foods with hydrogenated oils in the ingredient list. Unsaturated fats from plants, such as olive oil, canola oil and oily fish, which contains omega 3, are healthier. (Find more information on food labelling and illustrated examples in the facilitator manual Frequently asked questions section.) • There are many benefits of eating healthier and being more active, including meeting new friends, clearing your mind, feeling happier and sleeping better. • Trying to lose weight can be challenging. The environment we live in can impact our weight. • Sometimes people lose weight on a diet and then regain it quickly. Ask for support or coaching if needed, so it is a sustainable change. 18 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Healthy weight
- 37. Reducing the saturatedfats and sugars you eat and doing exercise will help to maintain a healthy weight for you. Being above a healthy weight increases your risk of cancer. If you buy packaged foods you can look at the nutrition label. 18 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Healthy weight
- 38. Facilitator notes • Findout what a healthy weight is for you by visiting the Get Healthy website, gethealthynsw.com.au, calling them on 1300 806 258 or talking to your doctor. • The Get Healthy service uses an interpreter service. 19 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Healthy weight
- 39. Find out whata healthy weight is for you by visiting the Get Healthy website, calling them on 1300 806 258 or talking to your doctor. 19 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Healthy weight
- 40. Facilitator notes • Tobaccosmoking is the leading cause of preventable sickness and death in NSW. • All types of tobacco are harmful, including cigarettes, cigars, shisha, chewing and loose tobacco. • Smoking can cause 16 different types of cancer, and other diseases. • People who smoke and who don’t stop may lose 10 years of their life on average. • Breathing in other people’s smoke is also harmful, this is called second-hand or passive smoking. • Smoking shisha or a waterpipe for one hour is like smoking 100 to 200 cigarettes. See more information at shishanothanks.org.au • Smoking non-tobacco or herbal products in a waterpipe is also not safe. The smoke has toxic substances. The addition of fruit flavours and sweeteners does not reduce the harmful effects of the smoke. Using a waterpipe can also increase the risk of spreading coughs, colds, flus and other viruses. 20 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 41. Stop smoking Smoking isnot healthy for you and your family. All tobacco use is harmful, including cigarettes, cigars, shisha, chewing tobacco and loose tobacco. It can cause cancer and other diseases. Quitting helps to protect you and your family’s health. 20 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 42. Facilitator notes • Vapes,or e-cigarettes, are battery-operated devices that heat an e-liquid into vapour for inhaling. • Vapes come in all shapes and sizes and can look like USBs, highlighters and other common items. • The e-liquid has toxic chemicals and high levels of nicotine, making them harmful and addictive. • Vaping can cause nicotine poisoning, breathing problems, lung damage, and burns. • To help protect you and your family’s health, it’s important to stop vaping. • Some people think vapes only produce water vapour, but they contain hundreds of toxic chemicals–some of the same ones found in cleaning products, nail polish remover, weed killer and bug spray. • Breathing in second-hand vapour (passive vaping) can also be harmful because it contains the same toxic chemicals–if you can smell it, you are breathing it in. • Many vapes are sold with thousands of puffs (10,000+) and can have more nicotine than a pack of cigarettes. • Vapes are only legally able to be sold from pharmacies and chemists. • Vapes should only be used if you are trying to stop smoking. If you do not smoke, you should not vape because vaping is harmful to your health. 21 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 43. Stop smoking Avoidalcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop vaping Vapes (e-cigarettes) are battery-operated devices that turn e-liquid into vapour for inhaling. The liquid has toxic chemicals and a lot of nicotine, which makes vapes harmful and addictive. To help keep you and your family healthy, it’s important to stop vaping. 21 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 44. Facilitator notes • Itcan be hard to stop smoking or vaping, but support is available. • Tobacco and vapes have nicotine, which is addictive. • Nicotine can cause a rush and make the brain release dopamine, which makes you feel good. These feelings make your body want more, which is why stopping smoking and vaping can be hard. • When you stop smoking or vaping, your body starts to heal straight away. • Smoking and vaping costs a lot of money and quitting can save money long-term. • If you are vaping to stop smoking, talk to your doctor or a pharmacist to ask if it’s the best option for you or if another method such as nicotine replacement therapy (e.g. patches) or medication would work better. Discussion Have you ever helped someone who wanted to stop smoking or vaping? What worked and what didn’t? 22 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 45. Smoking and vapingis addictive and it can be hard to stop. If you stop smoking and vaping, it will be good for you and better for the people around you. 22 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 46. Facilitator notes • TheNSW Quitline is a confidential and free phone service for information and advice. Call 13 7848 (13 QUIT) to speak to a friendly counsellor. • Quitline offers a dedicated service for Aboriginal communities with Aboriginal counsellors available. • Support is available in your language. There are bilingual counsellors or a telephone interpreter can be arranged. • iCanQuit is an online hub of information and support for people who want to quit smoking or vaping. You can make a quit plan, track your progress, do activities that help you quit, and share in an online community that supports each other. Visit icanquit.com.au • The Pave app from Cancer Institute NSW helps young people stop vaping. It gives tips, goal setting, tracking tools, and ways to handle cravings. Download Pave for free from the Apple and Android app stores. • Your doctor can help you manage cravings with nicotine replacement therapy (NRT) and some prescription medications. Using these with help from Quitline, is the best way to stop smoking and vaping. 23 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 47. 23 It is nevertoo late to stop smoking or vaping, even if you have for a long time. There are trained counsellors, supports and services that can help you stop smoking and vaping. Aboriginal counsellors available Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Stop smoking
- 48. Facilitator notes • Alcoholis linked to many types of cancer: mouth, upper throat, larynx, oesophagus, female breast, liver, stomach and bowel. • Alcohol is a Group 1 carcinogen, which means there is convincing evidence that alcohol causes cancer in humans. • Even small amounts of alcohol increase your cancer risk. So there is no level of alcohol consumption that is entirely safe. • More than 3,200 cancer cases each year in Australia could be prevented if people limited their alcohol consumption. • The Australian Alcohol Guidelines for adults will reduce harm from alcohol if followed. The guidelines recommend no more than 10 standard drinks over a week, and no more than four standard drinks on any day. Anyone under 18 years should not drink at all. Women who are pregnant, planning a pregnancy or breastfeeding should not drink at all. • One standard drink is 10 grams of pure alcohol. Find out more about standard drinks at yourroom.health.nsw.gov.au/games-and-tools/Pages/standard-drink-calculator.aspx • Often a serving of alcohol in a pub or club is larger than a standard drink. Discussion Is drinking alcohol part of celebrations in your community? What are ways of having social fun without alcohol? 24 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Avoid alcohol
- 49. Avoid alcohol Drinking alcoholcan cause cancer. The less alcohol you drink, the better it is for you. Examples of standard drinks: 24 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Avoid alcohol
- 50. Facilitator notes • Alcoholcan be hard to give up, but any reduction–no matter how small or large–can reduce your risk of cancer. Get more practical tips to start cutting down and taking steps towards a healthier future at cancer. cancer.nsw.gov.au/drink-less-alcohol • Other benefits from not drinking alcohol include better sleep, increased energy and a balanced mood. • Popular non-alcoholic drinks include: − soda water with lemon or lime − kombucha − mocktails instead of cocktails − half juice, half tap or soda water. 25 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Avoid alcohol
- 51. Choose non-alcoholic drinks.Drinking water is the best choice. 25 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Avoid alcohol
- 52. Facilitator notes • UVradiation levels are high in NSW most of the time (UV index 3 and above) so skin needs to be protected from the sun all year. • When the weather is cool or cloudy UV radiation levels can still be high. UV radiation can move through clouds and cause damage to skin. Check UV radiation levels each day at the Bureau of Meteorology bom.gov.au/uv or on weather apps. • Children’s skin is particularly vulnerable to burning and skin damage can result in skin cancer later in life. • If you stay home but spend time outdoors, for example in your garden or on a balcony, you still need to protect your skin. Discussion What are the differences for children growing up in Australia compared to the Northern Hemisphere? 26 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Protect your skin
- 53. Protect your skin Nomatter what colour your skin is, you should protect it from ultraviolet (UV) radiation from the sun. Almost all skin cancers are caused by UV radiation from the sun. Even when it is cool or cloudy, the UV level can be high and damage your skin. 26 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Protect your skin
- 54. Facilitator notes • Youcan prevent nearly all types of skin cancer by protecting your skin from UV radiation. • Some people worry that they will not get enough vitamin D if they protect their skin. Your doctor can help you work out how much sun exposure you need. • If you have brown, dark brown or black skin and/or wear clothes that cover your entire body every day, you may not get enough sun exposure and should talk to your doctor about your vitamin D levels. Supplements can be provided by your doctor if you are lacking in vitamin D. • See more information at cancer.nsw.gov.au/protect-your-skin 27 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Protect your skin
- 55. Apply sunscreen 20minutes before going outdoors. Wear clothing that covers your skin, a wide-brimmed hat and sunglasses. Try to find shade. Slip on protective clothing Slop on SPF 50+ sunscreen Slap on a wide-brimmed hat Seek shade Slide on sunglasses 27 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Protect your skin
- 56. Facilitator notes • Regularscreening, or health checks, are an important part of looking after your health. In Australia there are four national screening programs. • Cancer screening involves simple tests that look for early signs of cancer, or the conditions that cause cancer, before you can see or feel any changes to your body. • When you find cancer early, it is easier to treat successfully. 28 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Screening
- 57. Take part incancer screening Regular screening, or health checks, are an important part of looking after your health. In Australia there are four national screening programs. Breast screening Bowel screening Cervical screening Lung screening 28 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Screening
- 58. Facilitator notes • BreastScreenNSW recommends women aged 50–74 have a free breast screen every two years. Women aged 40–49 and 75+ are also eligible and welcome to attend. Aboriginal women are recommended to screen from age 40. You don’t need a doctor’s referral. Find out more at breastscreen.nsw.gov.au, including information in more than 25 languages. You can book online or call 13 20 50 for an appointment. For services in other languages, use the Translating and Interpreting Service on 131 450. • Bowel cancer screening can detect cancers at an earlier stage, when treatment can be more successful. Australians aged 45–74 are eligible for a free bowel cancer screening test in the mail every 2 years that is done at home. Find out more at cancer.nsw.gov.au/dothetest • A cervical screening test prevents cervical cancer by detecting the human papillomavirus (HPV). HPV is the cause of almost all cervical cancers. The cervix surrounds the opening to the uterus or womb at the top of the vagina. The test is free for most people, but sometimes there is a small fee, so check with your GP or clinic to see if there is a cost. Find out more at cancer.nsw.gov.au/cervical-screening • The National Lung Cancer Screening Program (commenced in July 2025) aims to increase early diagnosis and improve survival from lung cancer. The program uses low-dose CT scans (a special type of X-ray) to look for lung cancer in people aged 50–70 who: − Have no symptoms of lung cancer − AND have a 30 pack-year smoking history − AND are still smoking − OR have quit in the past 10 years. A pack-year is a measure of a person smoking over a lifetime. • A doctor (GP) can assess eligibility. A low-dose CT (computed tomography) scan is a type of x-ray that takes multiple pictures of your body. For more information, participants can be directed to visit health.gov.au/nlcsp • Note on symptoms: Whether they smoke or not, participants should speak to a doctor as soon as possible if they have a cough or chest infection that won’t go away, breathlessness, a change in their voice or are coughing up blood. • Check with the group if they would like to have a breast, bowel or cervical screening information session. Flipcharts are available for each in multiple community languages. 29 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Screening
- 59. Breast screening BreastScreen NSWrecommends women aged 50–74 have a free breast screen every 2 years. Women aged 40–49 and 75+ can also attend. Bowel screening Australians aged 45–74 are eligible for a free bowel cancer screening test in the mail every 2 years. Cervical screening Women and people with a cervix aged 25–74 who have ever been sexually active, are eligible for a cervical screening test every 5 years. Lung screening The National Lung Cancer Screening Program recommends eligible people aged 50–70 to screen for lung cancer every 2 years. 29 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Screening
- 60. Facilitator notes • Youcan ask your doctor about these programs. • It is important for everyone to take part in the right screening programs for you. 30 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Screening
- 61. By making thesehealthy choices you can help to lower your risk of getting cancer. We can help each other to stay well every day. 30 Stop smoking Avoid alcohol Eat healthy Be active Healthy weight Protect your skin Screening Screening
- 62. 31 Healthy living- Communityeducation flipchart Discussion • What do you think is the most important thing to tell your family about this workshop? • What will you do differently now? Facilitator notes • Please complete the evaluation form so we can improve. • There has been a lot of information we have covered. You can find the information and more support at the Cancer Institute NSW website, cancer.nsw.gov.au/reduce-your-cancer-risk • Check with the group if they would like to ask you anything after the session. • Have information ready to help people find more information about: − local walking groups − Get Healthy coaching service − your local community health centre.
- 63. 31 Healthy living- Communityeducation flipchart For more information Talk to your doctor or local health service or visit one of the websites listed here. icanquit.com.au gethealthynsw.com.au cancer.nsw.gov.au/reduce-your-cancer-risk Aboriginal counsellors available
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- 66. SHPN: (CI) 250341 ISBN:978-1-74231-111-1 (print) ISBN: 978-1-74231-111-2 (online) Cancer Institute NSW 1 Reserve Road St Leonards, NSW 2065 Locked Bag 2030 St Leonards, NSW 1590 Office Hours: Monday to Friday 9.00am–5.00pm T: (02) 8374 5600 E: [email protected] W: cancer.nsw.gov.au/stayingwell-flipchart