The Prevention triad of Cancer.
A healthy diet combined with regular physical activity and maintaining a healthy weight make up this triangle that has been proven again and again to reduce cancer risk. This triad is thought to be the second most important step, after not smoking, to preventing cancer. An estimated 20-30% of cancers could be prevented if people incorporated the triangle into their lifestyle!
Although our genes influence our risk of cancer, most of the difference in cancer risk between people is due to factors that are not inherited. Avoiding tobacco products, staying at a healthy weight, staying active throughout life, and eating a healthy diet may greatly reduce a person’s lifetime risk of developing or dying from cancer. These same behaviors are also linked with a lower risk of developing heart disease and diabetes.
Getting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes. Being overweight or obese increases the risk of several cancers, including those of the breast (in women past menopause), colon and rectum, endometrium (the lining of the uterus), esophagus, pancreas, and kidney, among others.
Being overweight can increase cancer risk in many ways. One of the main ways is that excess weight causes the body to produce and circulate more estrogen and insulin, hormones that can stimulate cancer growth
MAINTAIN YOUR RIGHT WEIGHT !!
To reduce cancer risk, most people need to keep their BMIs below 25. Ask your doctor what your BMI number means and what action (if any) you should take.
If you are trying to control your weight, a good first step is to watch portion sizes, especially of foods high in calories, fat, and added sugars. Also try to limit your intake of high-calorie foods and drinks. Try writing down what and how much you eat and drink for a week, then see where you can cut down on portion sizes, cut back on some not-so-healthy foods and drinks, or both!
BE ACTIVE !!
More good news – physical activity helps you reduce your risk of heart disease and diabetes, too! So grab your athletic shoes and head out the door!
The latest recommendations for adults call for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, or an equivalent combination, preferably spread throughout the week. This is over and above usual daily activities like using the stairs instead of the elevator at your office or doing housework. DaFIT movement.
EAT HEALTHY FOODS
Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
Limit how much processed meat and red meat you eat
Eat at least 2½ cups of vegetables and fruits each day.
Choose whole grains instead of refined grain products.
If you drink alcohol, limit how much
THE BOTTOM LINE
Let’s challenge ourselves to lose some extra pounds, increase our physical activity, make healthy food choices, limit alcohol, and look for ways to make our communities healthier places to live, work, and play
Although these healthy choices can be made by each of us, they may be helped or slowed by the social, physical, economic, and regulatory environment in which we live. Community efforts are needed to create an environment that makes it easier for us to make healthy choices when it comes to diet and physical activity.
Visit our website and sign up for our free 30 Day Be Healthy Challenge !! 30 Day Be Healthy Challenge