http://www.care2.com/greenliving/four-ways-to-prevent-cancer.html
4 Ways to Prevent Cancer
By Melissa Breyer, Senior Editor, Care2 Healthy and Green Living
Scientific evidence suggests that about one-third of the 565,650 American cancer deaths that were expected to occur in 2008 would be related to obesity, physical inactivity, and nutrition–and thus, could have been prevented. For the majority of Americans who do not use tobacco, dietary choices and physical activity are the most important modifiable determinants of cancer risk, according to the American Cancer Society (ACS).
In the report, Cancer Facts and Figures 2008, the ACS outlines the four most important recommendations for diet and physical activity for reducing cancer risk. Most of us understand that these are important principles for good health, but that they have a direct effect on cancer risk is an important reminder.
1. Maintain a healthy weight throughout life.
• Balance caloric intake with physical activity.
• Avoid excessive weight gain throughout life.
• Achieve and maintain a healthy weight if currently overweight or obese.
The best way to achieve a healthy body weight is to balance energy intake (food intake) with energy expenditure (metabolism and physical activity). Excess body fat can be reduced by restricting caloric intake and increasing physical activity. Caloric intake can be reduced by decreasing the size of food portions and limiting the intake of high-calorie foods (e.g., those high in fat and refined sugars such as fried foods, cookies, cakes, candy, ice cream, and soft drinks). Such foods should be replaced with more healthy vegetables and fruits, whole grains, and beans.
2. Adopt a physically active lifestyle.
• Adults: Engage in at least 30 minutes of moderate to vigorous physical activity, in addition to usual
activities, on five or more days of the week. Forty-five to 60 minutes of intentional physical activity is
preferable.
• Children and adolescents: Engage in at least 60 minutes per day of moderate to vigorous physical
activity at least five days per week.
Scientific evidence indicates that physical activity may reduce the risk of certain cancers as well as provide other important health benefits. Regular physical activity contributes to the maintenance of a healthy body weight by balancing caloric intake with energy expenditure. Other mechanisms by which physical activity may help to prevent certain cancers may involve both direct and indirect effects.
3. Consume a healthy diet with an emphasis on plant sources.
• Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
• Eat 5 or more servings of a variety of vegetables and fruits each day.
• Choose whole grains in preference to processed (refined) grains.
• Limit consumption of processed and red meats.
Many epidemiologic studies have shown that populations that eat diets high in vegetables and fruits and low in animal fat, meat, and/or calories have reduced risk of some of the most common cancers.
4. If you drink alcoholic beverages, limit consumption.
People who drink alcohol should limit their intake to no more than two drinks per day for men and one drink per day for women. Alcohol consumption is an established cause of cancers of the mouth, pharynx, larynx, esophagus, liver, and breast. For each of these cancers, risk increases substantially with intake of more than two drinks per day.
For the full report and more facts, see Cancer Facts and Figures 2008
Of related interest:
Is Wine Good For You?
Top 10 Foods and Drinks for Cancer Prevention
Top 10 Foods That Increase Cancer Risk
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20 comments
add your comment »We have an amazing story about someone who survived Stomach Cancer at www.thanksto.com.
http://www.thanksto.com/messageView.php?msgId=858262555df8c70d5fffedc647438ead
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thanks...
Kabin
Konteyner
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Hello...all this is great information. I invite you all to listen to my cancer anniversary radio show on March 8th. Some of you may have heard last year's show. It airs LIVE on March 8th at 8PM EST. Just follow this link to get there or hear the archives of past shows.
Call the show with your stories of survival and other helpful tips, or just listen in as I have some great guest speakers lined up. I'm trying to get a news article out on Care2, but wanted to give you heads up first, as we share a common concern.
Ronnie
http://www.blogtalkradio.com/stationbreak
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As a person that has cancer, I know that I have broken every "rule" outlined in the above article. If I had known about the risks I would have dropped everyone of my bad habits cold turkey. Now that I have cancer, I am fighting like hell to change every thing that I have done wrong.
I don't think that the author is trying to scare you or depress you in any way, I think that she is trying to wake you up! And if you want to be scared, think on this: we all possess the cells for cancer in our body. What we put into it and on it and around it, that is what makes the cancer thrive. So don't get scared, Do something about it!
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Cancer is the indivdual growing and thriving at the expense of the whole. Our society is getting more cancerous as we continue to pursue personal wealth and security here and abroad at the expense off everyone else. It is also the reason why use of carcinogens and pesticides and pollution of all kinds is allowed and ignored. War itself is a cancerous growth as it forces it's own unilateral solution on a global problem.
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Wow, what great comments! I healed myself of cancer in 1984 after having to watch my mother die of the disease 3 years before. I knew about Vitamin B17 and also that the best source of it, bitter almonds, were made illegal in the US. Apricot kernel pits are another good source and hard to find. But it's all important. Not just what you add to your diet but what you remove. Of course you need to eliminate exposure to all carcinogens which is becoming more difficult, so you have to fast, cleanse and detox your body. There is no other way anymore. I have never donated to the so called Cancer research groups. Too often farces. People have been kept from the truth, cancer is unfortunately an industry. There have always been remedies for cancer, they just made them illegal. I pray we will be allowed to return to freedom and justice in medicine.
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Yes, there are many things that are out of our hands that contribute to cancer. The best we can do is everything in our power to avoid these things if we can and adhere to doing everything that is within our power to protect ourselves and live as healthily as possible. Two things may be worth considering.a)The blood type diet by Dr D'Adamo and b) www.phillipday.com who talks about the effect of B17 Laetrile and fresh pineapple enzymes and the way it destroys cancer cells. These two people are worth checking out.
Lyn
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As psychotropic drugs cause obesity (see article New Scientist Sept 08) perhaps it could also be considered that psychotropic drugs are a direct or indirect cause of cancer? In other words, what use is a healthy diet including red wine, if you like it, if one is, on the other hand, being poisoned with these type of drugs to control so-called anxiety and depression and such-like in order to fill the pockets of the pharmaceutical companies not to mention greedy doctors. Would not yoga, walking, friends and family be better for you than the mystery world of the psychotropic lifestyle?
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All this certainly is necessary, however, cancer does not descriminate. Regular check-ups and watching for warning signs are important. Please listen to my radio show on archive from March 2008 with the American Cancer Society. I'm putting together an anniversary show on for this March so please note this website (I've also had animal welfare shows with Care2 members). We struggled through colon cancer over the past year and the results were devastating to me and my family. Don't hesitate to email me if you need help and I will do my best to support you.
VISIT http://www.blogtalkradio.com/stationbreak and leave comments and ratings for the show. Thank you...Ronnie
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Maybe when people who write articles like this stop writing them, people will be less stressed by all of the information, right or wrong, thrown at us on a daily basis. Stress is a big contributor to all disease processes, and with less stress in our lives, the better chance we may have of living healthier, happier lives. Many times, something we read about today, will be disproven in weeks, months or years later. All that worrying for nothing. All these articles do nothing but add to hysteria and constant worry and stress in out lives. Maybe if you thought before you wrote, many of these diseases could start to be curbed. There are many, many reasons that these diseases occur, and frightening people sure won't get them to go away.
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