Cancer Prevention

October is Breast Cancer Awareness Month.  Everyday choices can have a big impact on our health, even in preventing cancer.  Lifestyle changes you start now can really make a difference over time.  Things like healthy eating, increasing physical activity, and maintaining a healthy weight all play a part in cancer prevention.

 

Photo Credit

Follow these recommendations for cancer prevention from the American Institute of Cancer Research:

  1. Be as lean as possible without becoming underweight.  Maintaining a healthy weight can be a large factor in preventing cancer but also in preventing or managing other chronic diseases.  A healthy BMI is 19-24.  Find out what your BMI is here.
  2. Be physically active for at least 30 minutes every day. Limit sedentary habits.  Don’t have time for 30-60 minutes of exercise? Break it up into shorter sessions more times per day.  For example, walk for 10 minutes after meals.  Just get up and move more!
  3. Avoid sugar sweetened beverages like soda, juice, sports and energy drinks.
  4. Limit high calorie foods.
  5. Get more fiber! Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
  6. Limit red meats (such as beef, pork and lamb) and avoid processed meats.
  7. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
  8. Limit salty foods and foods processed with salt (sodium).  Choose foods with 200mg of sodium per serving or less on the Nutrition Facts Label.
  9. Don’t use supplements to protect against cancer.
  10. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
  11. Do not smoke or chew tobacco

Get started now! It’s never too late to make positive changes that will improve your health, you can do it!