Many of us, including myself, wonder if there is a 'all-in-one' solution to perfect health. Well, I found a something - a list of 10 tips that can can help us lower the risk of developing cancer. Its not the ultimate solution, but I dare say its pretty close.
These tips are provided by Karen Collins, MS, RD, CDN, a nutritional advisor for the American Institute for Cancer Research and Walter Willett, MD, DrPH, an epidemiology professor who leads the nutrition department of the Harvard School of Public Health.
They are based upon the 'Top-10 lifestyle tips' list originally rl She reviewed the recommendations before they were issued last year, and she joined Willett in talking to ADA members.
Without further ado, the top 10 list:
1.
Be as lean as possible without becoming underweight: Don't just look at the scale; check your waist measurement as a crude measurement of your abdominal fat. Men's waists should be no larger than 37 inches and women's waists should be 31.5 inches or less.
2.
Be physically active for at least 30 minutes every day: You can break that into 10- to 15-minute blocks; more activity may be better.
3.
Avoid sugary drinks and limit consumption of energy-dense foods. These foods don't really directly cause cancer, but may provide excessive calories. Instead, increase your intake of fruits, vegetables, and whole grains.
4.
Eat more of a variety of vegetables, fruits, whole grains, and legumes such as beans: Go for a variety of colors (like deep greens of spinach, deep blues of blueberries, whites of onions and garlic, and so on).
5.
If consumed at all, limit alcoholic drinks to two for men and one for women per day: Watch your portion size; drinks are often poured liberally. The pros and cons of moderate drinking is something that women may particularly need to consider, weighing the heart benefits and increased breast cancer risk from drinking.
6.
Limit red meats (beef, pork, lamb) and avoid processed meats: Limit red meats to 18 ounces per week. Use chicken, seafood, or legumes in place of red meat.
7.
Limit consumption of salty foods and foods processed with sodium: Don't go over 2,400 milligrams per day, and use herbs and spices instead. Processed foods account for most sodium intake nowadays -- not salt you add when cooking or eating.
8.
Don't use supplements to protect against cancer: Supplements may have other health benefits apart from cancer prevention, but there isn't evidence that they protect against cancer, except for vitamin D.
9.
It's best for mothers to breastfeed babies exclusively for up to six months and then add other foods and liquids.
10.
After treatment, cancer survivors should follow the recommendations for cancer prevention. Survivors include people undergoing cancer treatment, as well as people who have finished their cancer treatment.
Source: WebMD Health News
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W.
These tips are provided by Karen Collins, MS, RD, CDN, a nutritional advisor for the American Institute for Cancer Research and Walter Willett, MD, DrPH, an epidemiology professor who leads the nutrition department of the Harvard School of Public Health.
They are based upon the 'Top-10 lifestyle tips' list originally rl She reviewed the recommendations before they were issued last year, and she joined Willett in talking to ADA members.
Without further ado, the top 10 list:
1.
Be as lean as possible without becoming underweight: Don't just look at the scale; check your waist measurement as a crude measurement of your abdominal fat. Men's waists should be no larger than 37 inches and women's waists should be 31.5 inches or less.
2.
Be physically active for at least 30 minutes every day: You can break that into 10- to 15-minute blocks; more activity may be better.
3.
Avoid sugary drinks and limit consumption of energy-dense foods. These foods don't really directly cause cancer, but may provide excessive calories. Instead, increase your intake of fruits, vegetables, and whole grains.
4.
Eat more of a variety of vegetables, fruits, whole grains, and legumes such as beans: Go for a variety of colors (like deep greens of spinach, deep blues of blueberries, whites of onions and garlic, and so on).
5.
If consumed at all, limit alcoholic drinks to two for men and one for women per day: Watch your portion size; drinks are often poured liberally. The pros and cons of moderate drinking is something that women may particularly need to consider, weighing the heart benefits and increased breast cancer risk from drinking.
6.
Limit red meats (beef, pork, lamb) and avoid processed meats: Limit red meats to 18 ounces per week. Use chicken, seafood, or legumes in place of red meat.
7.
Limit consumption of salty foods and foods processed with sodium: Don't go over 2,400 milligrams per day, and use herbs and spices instead. Processed foods account for most sodium intake nowadays -- not salt you add when cooking or eating.
8.
Don't use supplements to protect against cancer: Supplements may have other health benefits apart from cancer prevention, but there isn't evidence that they protect against cancer, except for vitamin D.
9.
It's best for mothers to breastfeed babies exclusively for up to six months and then add other foods and liquids.
10.
After treatment, cancer survivors should follow the recommendations for cancer prevention. Survivors include people undergoing cancer treatment, as well as people who have finished their cancer treatment.
Source: WebMD Health News
---------------------------------------
W.
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