by Antonella Riva, guest blogger
Global research shows that a third of the most common cancer can be prevented through lifestyle. To give you an idea of what this means, translated into numbers we are talking 320,000 preventable cases of cancer in the USA.
We can reduce a cancer risk following easy evidence based recommendations.
The link between obesity and several types of cancer has been well established. Our goal should be to maintain a healthy weight through life and developing healthy habits early to prevent weight gain in childhood.
We should limit…
- high calorie foods
- sugary drinks
- processed meat
- red meat
- refined starchy foods
Something that we simply cannot miss out on is fruits and non-starchy vegetables of different colors. The recommendations suggest that we should aim for 2 cups of fruit/day and 21/2 cups of vegetables. Whole grains, nuts, seeds, beans and lentils should be to consumed regularly to achieve recommended dietary fiber intake.
We can prevent cancer not only with diet but by committing to regular physical activity as well. Can you believe the recommendation is to be physically active for at least 30 minutes 5 days/week? We can do it!!!!!!!
Breastfeeding is another factor can help to prevent cancer. As well as protecting babies from infection and disease, babies who are breastfed are also less likely to be overweight as children or adults. There is convincing evidence that lactation protects against both premenopausal and postmenopausal breast cancer.
The key to prevention is behavior change. So begin today in making small changes in your lifestyle habits. For example, share your meal when eating out at restaurants, involve family in outdoor activity or pack snacks like nuts, seeds and fruit with you to help increase your fiber intake.