Reducing Your Risk of Esophageal Cancer

Tips and tools

Smoking cessation

Although quitting can be challenging, there are strategies and supports to improve long-term success. Using social support, along with behavioural and pharmacological interventions, is key to smoking cessation. Research shows that unaided quitting has only a 3 – 5% success rate in the first year. (11) Here are some resources to consider:

Smokers’ Helpline (Canadian Cancer Society)

• They can provide free text support and coaching, personalized quit plans and information about nicotine replacement therapy (NRT)
• Check out their website: www.smokershelpline.ca, or call or text 1-866-366-3667

QuitNow (British Columbia)

• Offers text support and coaching for BC residents; however, their forums and downloadable resources can be used by anyone online
• Check out their website www.quitnow.ca

Beyond these resources, use a smoking diary to help track your progress, such as this one created by the Centre for Addiction and Mental Health (CAMH), can be extremely beneficial. Finally, working with a licensed healthcare provider, such as a family doctor, nurse practitioner, or naturopathic doctor, is important. They can suggest/prescribe medications, such as nicotine replacement therapy, and provide resources to encourage behaviour changes.

Acupuncture

There is some evidence that acupuncture can aid in smoking cessation. A 2024 review showed that acupuncture and acupressure appear to be safe and effective in achieving short-term (i.e., ≤ 6 months) smoking cessation; however, the certainty of the evidence was low and long-term follow-up has not been extensively studied. (12) Another meta-analysis from 2019 showed acupuncture in combination with counselling or a smoking cessation program was more effective than acupuncture alone. (13) Based on the most recent evidence, acupuncture can be considered as a complementary approach for people trying to quit smoking, especially when combined with standard treatments, but it does not have strong evidence to be used as a stand-alone, first-line therapy.

Reducing alcohol intake

There is a continuum of risk associated with alcohol use. Generally, consuming two drinks per week or less is not associated with increased risk to yourself or others. If you are trying to reduce your alcohol intake, consider how much you currently consume on a weekly or monthly basis and how much you can commit to reducing. Some tips from Canada’s guidance on alcohol and health include:

• Setting drinking limits. Use the World Health Organization’s guideline (14) for alcohol risk and try and reduce by one risk level at a time.
• Alternate between alcoholic and non-alcoholic drinks.
• Measure your drinks to track your intake accurately

For those with alcohol use disorder, there are other interventions, such as medications, which can control cravings. Be sure to speak to a healthcare provider for more information and resources.

What are some non-alcoholic drinks you can enjoy?

• Unsweetened cranberry juice or other
• Water with berries, sliced cucumber, or a squeeze of lemon
• Canadian non-alcoholic beer companies:
  - Partake Brewing (Toronto, ON)
  - Libra Beverage Co. (Charlottetown, PE)
  - Nevertheless Brewing (Victoria, BC)
• Canadian dealcoholized wine producers:
  - Zero lush (Canada-wide)
  - Teetotaler Wines (Toronto, ON)
  - ONES (Okanagan Valley, BC)
• Carbonated water – flavoured options
  - Clearly Canadian
  - Balloon
  - Flow

Optimizing nutrition, and nutrition for weight loss

Changing your diet can feel overwhelming, but there are many ways to take more manageable, “bite-sized” steps. While some of these strategies can also lead to weight loss, it is important to remember that increasing your fibre, fruit and vegetable intake, and having a BMI between 18 and 25 are two separate risk factors. This means, if you have a BMI between 18 and 25 but your fibre, fruit and vegetable intake is low, you may also be at an increased risk.

• Add more fruits and vegetables to your grocery list, and enjoy them as:
  - Main dishes (quinoa Greek salad, vegetarian lasagna, mushroom or cauliflower tacos, vegetarian stuffed peppers)
  - Sides (steamed broccoli, arugula side salad, roasted Brussel sprouts)
  - Snacks (veggies and hummus, sliced apples and nut butter)
• Try meatless Mondays
• Switch from white pasta and bread to whole grain varieties
• Incorporate other high-fibre foods, such as:
  - Oats – oatmeal, overnight oats, or add oats to baked goods
  - Nuts and seeds – trail mix as toppings on salads, yogurt or oatmeal
  - Legumes (lentils, beans, peas, chickpeas, soybeans) – lentil Bolognese, lentil soup, a side of green beans, peas or edamame, or roasted chickpeas
• Lastly, consider working with a dietician, naturopathic doctor, or other licensed healthcare provider who has experience with nutrition for cancer prevention and sustainable weight loss