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Healthy And Hopeful – Keeping Fit To Keep Cancer At Bay

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Staying healthy is probably one of the most frequently quoted New Year’s resolutions. AIing to get fit and stay fit or just put an end to our vices is something many of us strive for. But there is a far more severe reason we should all be looking to improve our health.

Prevention estimates announced recently by the American Institute for Cancer Research (AICR) and World Cancer Research Fund (WCRF) stated that,eating a varied and healthy diet, taking part in regular physical activity, staying a healthy weight while limiting alcohol intake, could prevent as many as 340,000 cases of cancer in United States each year.

Get Screened Regularly

These tests can catch some cancers early and when they are small and contained, making them easier to treat. As for cervical and colon cancers, early screening can even prevent these diseases from developing to start with. You should speak to your medical practitioner for details about the procedure to test for breast, cervical, colon, lung, and prostate cancers. September was designated National Prostate Cancer Awareness Month following the 2008 Senate Resolution cosponsored by Republican  Senator Mike Crapo, a two-time survivor of cancer himself.

Watch Your Weight


You should aim to control your weight through regular exercise and healthy eating as being overweight is a risk factor for many cancers.

Keep Moving

Physical activity of any sort has been seen to lower the risk of several types of cancer, including breast, prostate, and colon. Keeping active also reduces the risk of other life-threatening diseases such as diabetes and heart disease.

Adults should aim for at least 150 minutes of moderate-intensity activity; this is the equivalent of a brisk walk. Alternatively, you could seek for 75 minutes each week of vigorous exercise, something that makes your heartbeat as well as breathing faster, and makes you break a  sweat. This activity is most beneficial when spread out through the week and not all at once. Children should be active for at least 1 hour of moderate or vigorous exercise every day, aiming for the vigorous activity at least three times a week.

You Are What You Eat

Eating a variety of different fruit and vegetables, as well as whole grains, fish or poultry,  has shown to lower risk of developing certain cancers whereas consuming a diet high in processed foods and red meat is associated with a higher risk of certain cancers.

The recommendations from the American Cancer Society are that you should aim to eat 2½ cups of fruit and vegetables every day. Try to eat less red meat such as beef, pork, and lamb. It is beneficial to reduce intake of processed meat too like bacon, sausage, luncheon meats, and hot dogs. Choose bread, pasta, and cereals derived from whole grains as well as brown rice. Consume less sugary treats.

Stop Smoking

Tobacco in the USA is responsible for almost 1 in every five deaths – about 480,000 premature deaths every year. Approximately 80% of lung cancer deaths and an incredible 30% of all cancer mortality is caused by tobacco intake.

Banish The Booze

Research shows alcohol can increase the risk of certain cancers. The more alcohol you partake of, the higher your risk. Men should limit themselves to no more than two drinks per day, women no more than one. That one drink is the equivalent of 12 ounces of beer or 5 ounces of wine.

No one can predict who will get cancer, though employing a healthy regime can only help to reduce the risk and stay healthy if diagnosed with any form of cancer.