Living a healthy lifestyle
What does that mean?
In general, a healthy person doesnt smoke, eats healthy and exercises. Sounds simple, doesnt it? The trick to healthy living is making small changes.
- Taking more steps.
- Adding fruit to your cereal.
- Having an extra glass of water.
Nutrition and physical activity guidelines for cancer prevention
Recommendations for individual choices
- Adopt a physically active lifestyle.
- Eat a healthy diet, with an emphasis on plant sources.
- If you drink alcoholic beverages, limit your intake.
Adopt a physically active lifestyle
The benefits of a physically active lifestyle go far beyond lowering cancer risk. They include lower risk of heart disease, high blood pressure, diabetes, and osteoporosis (bone thinning).
Physical activity may reduce the risk of several types of cancer:
- Endometrial (uterus)
What is physical activity?
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.
Health benefits of physical activity include activities that make you breathe harder and make your heart and blood vessels healthier.
These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball.
Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.
The good news?
People of all types, shapes, sizes, and abilities can benefit from being physically active.
Did you know?
- Some activity is better than none.
- The more you do, the greater the health benefits and the better you'll feel
Adopt a physically active lifestyle
- Adults: Engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity are preferable.
- Children and adolescents: Engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.
- Usual activities are those that are done on a regular basis as part of one's daily routine.
- Intentional activities are those that are done in addition to these usual activities.
- Moderate activities are those that require effort equal to a brisk walk.
- Vigorous activities generally use large muscle groups and cause faster heart rate, deeper and faster breathing, and sweating.
Tips on how to be more active
- Use stairs rather than an elevator.
- If you can, walk or bike to your destination.
- Exercise at lunch with your co-workers, family, or friends.
- Take an exercise break at work to stretch or take a quick walk.
- Walk to visit co-workers instead of phoning or sending an e-mail
- Go dancing with your spouse or friends.
- Plan active vacations rather than sit-down trips.
- Wear a pedometer (a device that counts each step taken) every day and increase your daily steps.
- Join a sports team.
- Use a stationary bicycle or treadmill while watching TV.
- Spend time playing with your kids.
Eat a healthy diet, with an emphasis on plant sources.
- Eat 5 or more servings of vegetables and fruits each day.
- Include vegetables and fruits at every meal and for snacks.
- Eat a variety of vegetables and fruits each day.
- Limit French fries, snack chips, and other fried vegetable products.
- Choose 100% juice if you drink vegetable or fruit juices.
What counts as a serving?
Choose whole grains over processed (refined) grains and sugars.
- Choose whole grain rice, bread, pasta, and cereals.
- Limit intake of refined carbohydrates (starches), such as pastries, sweetened cereals, and other high-sugar foods.
- Limit intake of processed meats and red meats.
- Choose fish, poultry, or beans instead of beef, pork, and lamb.
- When you eat meat, choose lean cuts and eat smaller portions.
- Prepare meat by baking, broiling, or poaching, rather than by frying or charbroiling.
If you drink alcoholic beverages, limit your intake. Alcohol is a known cause of cancers of the:
- Pharynx (throat)
- Larynx (voice box)
- Alcohol may also increase the risk of colon and rectum cancer.
People who drink alcohol should limit their intake to no more than 2 per day for men and 1 drink a day for women.
The recommended limit is lower for women because of their smaller body size and slower break¬down of alcohol.
A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.
To reduce the risk of breast cancer:
- Engage in moderate to vigorous physical activity 45 to 60 minutes on 5 or more days a week.
- Avoid or limit your intake of alcoholic beverages.
- Have regular breast cancer screening.