According to the World Health Organization, 30% to 50% of cancers worldwide may be preventable. Adopting a healthy lifestyle is more important than ever. Texas Oncology suggests five simple steps to improve overall health and fight against cancer – inside and out:
Practice Nutrition That Lowers the Risk of Disease
Managing your weight and eating a balanced diet may bolster your body’s defenses against cancer and other illnesses. It’s important to optimize calories, limit the intake of sugars, saturated fats, trans fats, and alcohol, and eat plenty of nutritious foods like fresh produce.
The following nutritional guidelines are recommended:
- Substitute whole grains for refined or processed grains.
- Limit processed and red meats and foods high in salt and fat.
- Have no more than one alcoholic drink daily for women and two for men.
- Eat 4-5 servings of fruits and vegetables daily.
- Select dark, leafy greens and a variety of seasonal fruits and cruciferous vegetables.
- Drink plenty of water.
Get Regular Cancer Screenings
A Centers for Disease Control and Prevention study found that most Americans aren’t getting their recommended screening tests for breast and cervical cancers, although screening rates for colon cancer have improved. Screenings can detect cancers at their earliest and most treatable stages. Also, conduct regular self-exams and check your skin for changes in moles, freckles, and other marks each month.
Engage in Physical Activity
Whether you prefer hiking, biking, playing outside with the kids, or an indoor option, it’s easy to stay active year-round. Many types of cancer, including colorectal, postmenopausal breast, endometrial, kidney, pancreatic, ovarian, gallbladder, liver, stomach, thyroid, and esophageal cancers are associated with obesity and lack of physical activity. Staying active can reduce your risk.
Practice Sun Safety
Avoid excess exposure to the sun’s harmful ultraviolet rays. Skin cancer is the most common form of cancer, but it is preventable by taking protective measures, such as avoiding prolonged sun exposure, using sunscreen and covering up the skin. Parents should remember that children also need protection from the sun.
Don’t Smoke
For the 13.1% of Texans who smoke, quitting should always be on the list. Eighty percent of lung cancer deaths are smoking related, and smoking contributes to about 30% of cancer deaths overall. Research consistently shows that smoking cessation is paramount to lung health. Smokers who quit are more likely to live healthier, longer lives, while decreasing lung cancer risk.
To jump start a healthy lifestyle, find more healthy lifestyle fact sheets at TexasOncology.com:
Healthy Lifestyle Resources:
The American Cancer Society (cancer.org) offers several interactive online tools to help you stay healthy:
Healthy Lifestyle Tools: