Sunday, 11 March 2012

Lungs and Lung Cancer


Lungs : Introduction

Human lungs are two spongy organs located on each side of the heart. During inhalation, air flows from the nose or mouth through the pharynx (throat) and larynx (which contain the vocal cords) into the trachea (wind pipe). The trachea divides into two bronchi, which direct air into the right and left lungs.
Within the lungs, the bronchi divide into several smaller bronchioles. Air flows from bronchioles into tiny air sacs, called alveoli. A group of alveoli is referred to as a lobule. Lobules are, in turn, grouped into lobes. The left lung contains two lobes, whereas the right contains three.


 

A network of tiny blood vessels, called capillaries, surrounds the alveoli. The lining of these blood vessels is so thin that oxygen and carbon dioxide can move between the capillaries and the alveoli. Carbon dioxide diffuses from the capillaries into the alveoli and is released from the body during exhalation. Oxygen diffuses in the opposite direction, from the alveoli into the blood, and is carried throughout the body by the circulatory system.
Most lung cancers begin in epithelial cells lining the bronchi. Cancers that develop in epithelial cells are known as carcinomas
.

Lung Cancer : Introduction

Lung cancer currently  ranks as the leading cause of cancer related deaths in men and 
women. Although continuing to decline in men, incidence rates remain level in women
following an increase throughout the1990's. Trends in lung cancer related death reflect
trends in smoking over the past several decades. In2010, the American Cancer Society
estimates 222,520 new cases will be diagnosed and 157,300 deaths 
due to lung cancer will occur in the United States.



History of Lung Cancer

Cancer of the lung was nearly nonexistent in the early 1900's. By the 
middle of the 20th century, however, an epidemic became apparent 
throughout the U.S. and the rest of the world. This dramatic increase 
correlated with the widespread prevalence of cigarette smoking. The 
tobacco industry had largely multiplied its production immediately 
prior to WWI. The early part of the epidemic correlated with the 
typical 20 to 30-year lagging period between initiation of smoking and 
the actual tumor formation. Despite denial from the tobacco companies 
the correlation was conclusively established in 1950. The tobacco 
companies continued to maintain that cigarette smoking was not 
addictive and did not cause cancer. Tobacco companies remain the most 
profitable business in the world. 
Lung cancer is not a single neoplasm but a group of aggressive 
malignant tumors of the lower respiratory tract and are by far the most 
lethal of human tumors for men in the world and since 1987 it exceeded 
breast cancer as the leading cancer cause of death in women in the U.S. 
(68,800 vs. 39,800 respectively in 2004), a fact not well known among 
women and many health professionals. Women now account for 40% of all 
lung cancer cases. The reason is not known but women who smoke are 
more than twice as likely as male smokers to develop lung cancer. Even 
years after smokers of either gender quit, their risk of acquiring lung 
cancer stays high. The risk of second hand smoking is real and women 
are at a significantly higher risk.
The annual incidence and mortality rate of lung cancer has increased 
more than any other malignancy in the last decade. In 1950 there were 
18,318 deaths from lung cancer in the United States. The American 
Cancer Society estimates that 172,000 new cases of cancer of the lung 
will be diagnosed this year, accounting for 13% of all 1.3 million new 
cancer cases expected, and less than 15% of these patients will 
survive. It also estimates that there will be over 160,000 deaths as 
a result of cancer of the lung in 2004, accounting for 28% of all 
cancer mortality. Lung cancer alone accounts for more cancer deaths 
than the combined number of the next four more common causes of cancer 
death in America. Despite great advances in medicine in the last 40 
years, the overall 5-year survival rate of cancer of the lung of only 
15% has remained strikingly unchanged. In contrast, in all types of 
cancer that have early detection programs, the 5-year survival rate 
significantly increased in the last 20 years. Cancer of the colon 
improved from 50 to 62%, breast cancer from 75 to 86%, and cancer of 
the prostate from 67 to 97%. Unfortunately, the current official 
position of the American Cancer Society is against screening for cancer 
of the lung, even among high risk individuals, despite the fact that 
the 5-year survival rate of early staged cancer of the lung is 67% 
after surgical removal, compared with the commonly currently diagnosed 
symptomatic patients who usually present with advanced stages and have 
a less than 10% 5-year survival rate. 
Public perception that patients with lung cancer are to blame for their 
disease, lack of awareness and poor patient advocacy has created 
disparity with other less common causes of cancer death that are 
relatively better funded. Of interest over half of patients with lung 
cancer diagnosed today are never-smokers or ex-smokers and many of them 
victims of second hand smoking, of those particularly affected are 
women. An effective fight against cancer of the lung will require 
prevention, early detection programs and early intervention. Lung 
cancer screening must be made a public health priority, funds certainly 
exist from the tobacco companies settlement. 



Types of Lung Cancer


Types of Lung Cancer

Lung cancer is divided into 2 main types, small cell lung cancer (SCLC) and non-small cell lung cancer (NSCLC). The category of the cancer determines the treatment options.

Small Cell Lung Cancer

Small cell lung cancer (SCLC) accounts for about 14% of all lung cancers. Also known as oat cell carcinoma or small cell undifferentiated carcinoma, SCLC tends to be aggressive. The cancer often grows rapidly and spreads to other regions including lymph nodes, bone, brain, adrenal glands, and the liver. Risk of developing SCLC is highly associated with tobacco smoking. Less than 5% of patients diagnosed with the disease have never smoked.

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001180/ for more info.

Non-Small Cell Lung Cancer

Non-small cell lung cancer (NSCLC) is divided into three categories, based on appearance and other characteristics of the cancerous cells:
  • Squamous cell carcinoma (SCC): SCC accounts for approximately 25-30% of all lung cancer cases. SCC is highly associated with tobacco smoking and usually develops in the central region of the lungs.
  • Adenocarcinoma: Adenocarcinomas account for approximately 40% of all lung cancer cases. This cancer type usually develops in the outer region of the lungs.
  • Large Cell Carcinoma (LCC): LCC accounts for approximately 10-15% of all lung cancer cases. LCC is associated with rapid tumor growth and poor prognosis.
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004462/ for more info.

Other, less common types of lung cancers include carcinoid tumors, adenoid cystic carcinomas, hamartomas, lymphomas, and sarcomas.

Everything About Lung Cancer


Lung Cancer : Risk Factors
The risk factors for smoking include:
  • Smoking (especially cigarettes, pipes, cigars)
    • Smoking is, by far, the leading risk factor for lung cancer. In 2004, the United States Surgeon General released a report addressing the harmful effects of smoking on health (The Health Consequences of Smoking: A Report of the Surgeon General). Included in the report were the following statements:
      • "The evidence is sufficient to infer a causal relationship between smoking and lung cancer."
      • "Smoking causes genetic changes in cells of the lung that ultimately lead to the development of lung cancer."
      • "Although characteristics of cigarettes have changed during the last 50 years and yields of tar and nicotine have declined substantially...the risk of lung cancer in smokers has not declined."
      There are more than 60 molecules in cigarette smoke that are thought to be carcinogenic in humans or laboratory animals. Two carcinogens highly associated with lung cancer are benzo[a]pyrene and N-nitrosamine NNK. These molecules bind to DNA and proteins, forming adducts. The presence of adducts increases the chance of DNA mutation and interferes with the proper function of proteins. The presence of adducts is directly related to smoking status. Studies show that the level of adducts drops when a person quits smoking.
  • Secondhand smoke and air pollution
    • Second-Hand Smoke
      Exposure to second-hand smoke also greatly increases risk of lung cancer. In 2006, the Surgeon General released a report addressing the harmful effects of second-hand smoke on health (
      The Health Consequences of Involuntary Exposure to Tobacco Smoke: A Report of the Surgeon General). According to the report, second-hand smoke contains over 50 cancer-causing chemicals and can lead to many health problems, including lung cancer. The effects of second-hand smoke are especially harmful to the developing lungs of infants and children.
  • Family history
  • Radon
    • Radon
      Radon is a naturally occuring, colorless, oderless gas. Exposure to radon is one of the leading risk factors for lung cancer, possibly contributing to 10% of all lung cancer cases.
       The mechanism by which radon leads to cancer is still unclear. Laboratory studies with radon have shown cellular damage that appears comparable to the damage caused by tobacco smoke, suggesting a similar mechanism of action. The production of reactive oxygen intermediates that can cause DNA damage is a likely event in mutagenic process caused by radon.
  • Asbestos
    • Asbestos
      Asbestos is a naturally occurring mineral that was frequently used in commercial construction throughout the 1950's and 1960's. The long, thin fibers of asbestos are fragile and have a tendancy to break down into dust particles. Asbestos particles are easily inhaled into the lungs, where they cause damage to lung tissue that can lead to lung cancer.
      Individuals who are exposed to asbestos and tobacco smoke are at a significantly increased risk of lung cancer. Studies suggest that asbestos particles may help deliver concentrated tobacco carcinogens to cells lining the lungs. However the exact mechanism by which asbestos, alone or in combination with tobacco smoke, leads to lung cancer is still uncertain.
  • Metals like chromium, cadmium, arsenic
  • Chronic lung diseases such as tuberculosis
    • Chronic Lung Diseases
      Chronic lung diseases such as asbestosis (scarring of lung tissue caused by asbestos), asthma, chronic bronchitis, emphysema, pneumonia, and tuberculosis have been suggested to increase risk of lung cancer.
       All of these diseases damage lung tissue and can result in scar tissue on the lungs.
      As often is the case, it is difficult to distinguish between a relationship or correlation and causation or an actual cause. As an example: the increased incidence of lung cancer in individuals with a history of chronic bronchitis (or emphysema) may be due to a genetic predisposition that increases susceptibility to both the bronchitis (or emphysema) AND cancer. In this instance, the first disease does not CAUSE the second.
      On the other hand, the chronic diseases may aid in the accumulation of harmful toxins in the lungs, resulting in cell/tissue damage and CAUSING an increase in cancer.
       Further studies are needed to clearly determine if the observed correlation is actually a causative one.
      Exposure to certain workplace chemicals such as asbestos, coal gas, chromium, nickel, arsenic, vinyl chloride, and mustard gas increases the risk of lung cancer.
The relative effects of these and other risk factors in any given case of cancer is variable and very difficult to determine with accuracy at this time. Some of these and other risk factors are discussed below.
Family History of Lung Cancer
It is possible to inherit defective genes that lead to the development of a
 familial form of a particular cancer type. For example, certain genes influence a person's ability to metabolize some of the carcinogenic chemicals in cigarette smoke. An individual with inherited susceptibility that chooses to smoke may be at an increased the risk of developing lung cancer compared to other smokers.
Risk is higher if an immediate family member has been diagnosed with lung cancer. The more closely related an individual is to someone with lung cancer, the more likely they are to share the genes that increased the risk of the affected individual. Risk also increases with the number of relatives affected.

Lung Cancer : Symptoms


Symptoms and Signs of Lung Cancer

Cigarette smoking causes lung damage even in the absence of cancer. The symptoms associated with lung damage are cough and shortness of breath. There may be occasions when there is production of blood stained sputum even when there is no cancer. Lung infections are also common in persons with lung damage. Dilatation of the air Spaces, or emphysema, is reported to be an especially common complication of smoking in Chinese. Lung cancer usually develops in the presence of lung damage. The symptoms and signs of lung cancer may be indistinguishable from lung damage caused by cigarette smoking. Occasionally, lung cancer is diagnosed incidentally when a pre-employment or routine chest x-ray is performed.

There areowing symptoms associated with advanced stage lung cancer. A physician should be consulted if they persist. It is important to note, however, that these symptoms may be caused by factors unrelated to cancer.
 no symptoms associated with early stage lung cancer. The American Cancer Society lists the foll
However, that these symptoms may be caused by factors unrelated to cancer:
  • Persistent cough
  • Sputum streaked with blood
  • Chest pain
  • Voice change
  • Recurrent pneumonia or bronchitis
  • Loss of appetite
  • Shortness of breath
  • Weight loss
  • Wheezing
  • Facial swelling
  • Fever
  • Hoarseness or changing voice
  • Swallowing difficulty
  • Weakness


Lung Cancer : Detection and Diagnosis
Detection
Despite ongoing investigation into screening technology, research shows that lung cancer death rates have not improved. At the time they are diagnosed, the majority of lung cancers have progressed to an advanced state.
Lung cancer screening is not currently routine practice. The disease is sometimes caught in its early stages by tests that are performed for other reasons. The most common methods of lung cancer detection include:
  • chest x-ray
  • chest CT (computer tomography) scan,
    • Computed Tomography (CT)
      History
      The CT scan was first used clinically in the 1960's, but it wasn't until the late 1970's to early 1980's that medical use of CT was widespread. In 1979 two scientists, Godfrey Hounsfield and Allan Cormack, shared the Nobel Prize for their work developing the CT scanner. CT is also called Computerized Axial Tomography or CAT.(1)
      How CT works
      A CT scanner uses x-rays in the same way as a conventional x-ray but instead of taking one image a CT scanner takes multiple images, or slices. A computer program gathers all the images and compiles them to create a three dimensional image of the internal structures being examined.
      Below is a list of the information included in this section:
      • CT Equipment
      • The CT Exam
      • Contrast Media for CT Exams
      • CT Imaging Results
  • bronchoscopy (insertion of a tube into the bronchi), 
    • Bronchoscopy
      Bronchoscopy is the use of a flexible or rigid tube to examine the airways.  Bronchoscopy is used to detect and diagnose lung cancer.  It is also used to remove airway blockages (i.e. food), to treat bleeding, to deliver radiation to cancerous areas (brachytherapy) and to take small tissue samples (biopsies).  Flexible bronchscopes are used when possible because they offer a better view for the physician and are less uncomfortable for the patient.   The patient does not need to be under general anesthesia. Rigid bronchoscopy requires that the patient be under general anesthesia. Newer methods utilize fluorescent imaging techniques to better visualize the tissues. Using blue light instead of white light allows the detection of early cancers.
  • sputum cytology (examination of cells in the phlegm).
  • Sputum Samples

    Sputum is a thick mixture of saliva, mucus and other material that can be brought up from the throat and air passages leading to the lungs. Sputum contains cells and DNA and can be examined for abnormalities, including some that indicate the presence of lung cancer. Although it is not a very sensitive test, examination of cells in sputum is still used to detect lung cancer. In part because of the poor sensitivity of the test, routine screening for lung cancer via sputum samples is not recommended.
    Recent advances have improved the test considerably. The ThinPrep® preparation technique has been shown to provide additional sensitivity.Research is now being performed to assess the value of looking at fluorescence in body fluids to detect cancer and to look for the presence of genetic defects and specific genes that could indicate the presence of cancer.

Diagnosis

Diagnostic Tests

Any persistent cough or change in the nature of the cough, the appearance of blood-stained sputum, or unexplained breathlessness should prompt a person to seek medical advice. Often chest x-rays are important in the first diagnosis of lung cancer. Sputum may be sent for testing for cancer cells or infections, such as tuberculosis which is not uncommon in Singapore.

If the suspicion of cancer is high, a bronchoscopy may be arranged. In this examination, a fiber-optic tube about 7 millimeter in diameter, is introduced through the nose and into the lung under light-sedation and local anaesthesia. You will be able to breath normally during the procedure which lasts 15 to 30 minutes. Small pieces of tissue can be painlessly removed for further examination to diagnose cancer. Some management decisions in lung cancer (especially pertaining to targeted therapies), require specific genetic tests to be done on cancer cells from your biopsy sample.
Once cancer is diagnosed, computerised tomography (CT) scans of the chest and liver may be performed to determine if the cancer has spread to other organs, such as the liver or adrenal gland, which is just above the kidneys on both sides. Occasionally, bone scans and CT of the brain are also required.
A lung function test, which involves blowing into a large cylinder,may be performed preoperatively to determine the lung function prior to any surgery discussions.

Lung Cancer : The Pathology Report and Staging

The Pathology Report

If there is suspicion that a patient may have lung cancer, a sample of tissue (biopsy) may be taken for examination. After a biopsy is taken, the physician who performed the biopsy sends the specimen to a pathologist. The pathologist examines the specimen at both the macroscopic (visible with the naked eye) and microscopic (requiring magnification) levels and then sends a pathology report to the physician. The report contains information about the tissue's appearance, cellular make up, and state of disease or normalcy. For more information about pathology reports, refer to the Diagnosis & Detection section.

Staging

Staging a cancer is a way of describing the extent of the disease. One of the most common methods used for cancer staging is called the T/N/M system, which assigns a degree of severity based on the size, location, and spread of cancer in the body. Staging of non-small cell lung cancer (NSCLC) follows the TNM criteria. Details of this system can be found in the Diagnosis and Detection section.
Because small cell lung cancer (SCLC) is often diagnosed at a more advanced state, the T/N/M system is not used. Instead small cell lung cancer is usually staged using the Veterans Administration Lung Study Group System, a 2-stage system based on location of the cancer. Most small cell lung cancers are diagnosed in the extensive-stage.
  • Limited-stage: The cancer is located in only one lung and lymph nodes on the same side of the body
  • Extensive-stage: The cancer has spread to the other lung and/or other regions of the body


Lung Cancer : Tumor Biology
Genetic changes that occur in cancer include mutation of key regulatory genes, changes in protein products, and changes in the amount of product produced by genes (gene expression). As changes accumulate, cells become more abnormal and cancer progresses. Details of genetic change associated with cancer can be found in the Mutation section. There are over 100 genes known to be associated with the development of lung cancer. Some of the most frequently altered genes are listed below and discussed on the following pages:
  • Ras
  • Myc
  • Rb
  • TP53
  • Epidermal Growth Factor Receptor (EGFR)
Ras
Ras is an oncogene that is altered in up to 30% of non small cell lung cancers (NSCLC). The ras protein is involved in transmitting signals through the cell that drive the cell into the division process.
Myc
The Myc family of oncogenes that are expressed abnormally in many types of cancer, including lung cancer. The myc protein acts as atranscription factor to regulate the expression of several genes. . Myc protein expression is altered in up to 80% of small cell lung cancers (SCLC).
Rb
The retinoblastoma gene (Rb) is a tumor suppressor altered in up to 90% of small cell lung cancers (SCLC).  The Rb protein interacts with transcription factors to indirectly control cell division.
TP53
TP53 (or P53) is a tumor suppressor gene altered in up to 50% of non small cell lung cancers (NSCLC) and 80% of small cell lung cancers (SCLC). The p53 protein interacts with DNA and other proteins to play an important role in the regulation cell growth and division, as well as programmed cell death, or apoptosis.
Epidermal Growth Factor Receptor
EGFR (epidermal growth factor receptor), also known as erbB1 and HER1, is a gene that encodes for a tyrosine kinase located in the cell membrane of epithelial cells. The EGFR protein is involved in response to growth factors and, under the right conditions, can stimulate epithelial cell division. Overexpression of the EGFR protein occurs in approximately 60-85% of squamous cell carcinomas and 50% of large cell and adenocarcinomas. Overexpression of EGFR is seen only infrequently (0-5%) in small cell lung cancer (SCLC). 
Currently, there are two types of therapies directed against EGFR. Monoclonal antibodies bind to the region of EGFR located outside the cell, preventing other (activating) molecules from binding. Tyrosine kinase inhibitors, on the other hand, bind to the section of EGFR located inside the cell, interfering with the activities of the receptor normally induced by the binding of an activator.

Lung Cancer : Treatment
As our focus is on the biology of the cancers and their treatments, we do not give detailed treatment guidelines. Instead, we link to organizations in the U.S. that generate the treatment guidelines.
The National Comprehensive Cancer Network (NCCN) lists the following treatments for lung cancer:

There are two main types of lung cancer, small cell lung cancer and non-small cell lung cancer. The diagnosis is based on what the pathologist (specialist who looks at tissues under the microscope) sees on microscopic examination of the tissue removed and after special staining tests have been performed on the tissue.
Small cell lung cancer is more rapidly growing and spreads earlier to other organs than non-small cell lung cancer. About 10% of all lung cancers are small cell lung cancer. Non-small cell lung cancer grows slower than small cell lung cancer and tends to be confined to the lung for a longer period of time.


Treatment of Non-small cell Lung Cancer

Small cell lung cancer tends to spread early to other organs, such as liver, bone and brain. Therapy involves early chemotherapy. If the cancer has not spread beyond the confines of one lung, chemotherapy combined with radiotherapy has been shown to have better results than just chemotherapy alone.
Chemotherapy is given over 4 to 6 months. There is usually mild nausea or vomiting, complete hair loss, lethargy or tiredness, and loss of appetite. The exact choice of medicines will depend on the person's general health and other medical problems.


Prognosis of Lung Cancer

Prognosis means the probable outcome of an illness based upon all the relevant facts of the case. All findings from clinical examination and x-ray investigations and pathology reports are important and must be considered together to decide what the progress of an individual case of lung cancer may be. From this, the appropriate course of treatment can be decided and put into action. The treatment strategy will vary from person to person.
The doctor looks for the following features:
  • The size of the lung cancer is important. The larger the cancer, the more likely the cancer will be inoperable.
  • Which of the neighbouring lymph glands were involved? Were all the involved lymph glands removed at surgery? Which other sites in the body are involved with cancer?
  • Did the pathologist see high risk features such as small cell lung cancer? Small cell lung cancer is a rapidly growing cancer. Very often, the cancer has spread to many other organs at the time of diagnosis. Were other organs involved?
  • If the person has other underlying medical problems, surgery may not be possible even if the cancer was small and considered to be early stage. Lung cancer commonly develops in smokers who have lung damage from their many years of smoking. Smoking also increases a person's risk of heart disease and stroke, which may mean that surgery will be high risk.

Summary


Section Summary : Lung Cancer
Introduction
  • Lung cancer currently ranks as the leading cause of cancer related death in men and women.
  • Most lung cancers begin in epithelial cells lining the bronchi.
Types of Lung Cancer
  • Lung cancer is divided into 2 main types, small cell lung cancer (SCLC) and non-small cell lung cancer (NSCLC).
  • SCLC tends to be an aggressive cancer and is highly associated with tobacco smoking.
  • The majority of lung cancer cases are NSCLC which itself is subdivided into three categories: squamous cell carcinoma, adenocarcinoma, and lung cell carcinoma.
Risk Factors
  • Smoking and second-hand smoke are, by far, the leading risk factors for lung cancer.
  • Lung cancer risk is higher if an immediate family member has been diagnosed with lung cancer.
  • Chemicals such as radon and asbestos increase lung cancer risk.
  • Chronic lung diseases have also been implicated as a lung cancer risk.
Symptoms
  • Advanced stage lung cancer symptoms: persistent cough, sputum streaked with blood , chest pain ,voice change, recurrent pneumonia or bronchitis.
Detection and Diagnosis
  • Common detection methods are chest x-ray, chest CT scan, bronchoscopy, and sputum cytology.
Pathology Report and Staging
  • A tissue biopsy of the lung is examined by a pathologist in order to create a pathology report.
  • NSCLC uses the T/N/M staging system which assigns a degree of severity based on size, lymph node involvement, and spread of the cancer.
  • SCLC is diagnosed as either limited or extensive depending on the spread of the cancer.
Lung Cancer Tumor Biology
  • Many genetic changes occur in cancer. Details can be found in the Mutation section..
  • Alterations in Ras, Myc, Rb, TP53, and EGFR have been implicated in the development of lung cancer.
Treatment
  • Lung cancer treatments include surgery, chemotherapy and radiation therapy.

Prevention


Prevention

There's NO sure way to prevent lung cancer, but you can reduce your risk if you:
  • Don't smoke. If you've never smoked, don't start. Talk to your children about not smoking so that they can understand how to avoid this major risk factor for lung cancer. Begin conversations about the dangers of smoking with your children early so that they know how to react to peer pressure.
  •  Stop smoking. Stop smoking now. Quitting reduces your risk of lung cancer, even if you've smoked for years. Talk to your doctor about strategies and stop-smoking aids that can help you quit. Options include nicotine replacement products, medications and support groups. 
  • Avoid secondhand smoke. If you live or work with a smoker, urge him or her to quit. At the very least, ask him or her to smoke outside. Avoid areas where people smoke, such as bars and restaurants, and seek out smoke-free options.
  • Test your home for radon. Have the radon levels in your home checked, especially if you live in an area where radon is known to be a problem. High radon levels can be remedied to make your home safer. For information on radon testing, contact your local department of public health or a local chapter of the American Lung Association.
  • Avoid carcinogens at work. Take precautions to protect yourself from exposure to toxic chemicals at work. Follow your employer's precautions. For instance, if you're given a face mask for protection, always wear it. Ask your doctor what more you can do to protect yourself at work. Your risk of lung damage from workplace carcinogens increases if you smoke. 
  • Eat a diet full of fruits and vegetables. Choose a healthy diet with a variety of fruits and vegetables. Food sources of vitamins and nutrients are best. Avoid taking large doses of vitamins in pill form, as they may be harmful. For instance, researchers hoping to reduce the risk of lung cancer in heavy smokers gave them beta carotene supplements. Results showed the supplements actually increased the risk of cancer in smokers. 
  • Drink alcohol in moderation, if at all. Limit yourself to one drink a day if you're a woman or two drinks a day if you're a man. Anyone age 65 and older should drink no more than one drink a day. 
  • Exercise. Aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity. Check with your doctor first if you aren't already exercising regularly. Start out slowly and continue adding more activity. Biking, swimming and walking are good choices. Add exercise throughout your day — park farther away from work and walk the rest of the way or take the stairs rather than the elevator. Strength training is also important. Try to do strength training exercises at least twice a week.