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10
VITALITY
Winter 2016
This question
has an obvious answer:
Would you like to markedly cut your
cancer risk?
Still, no matter how emphatic your
“yes,” wanting to avoid cancer and
knowing how are two different things.
That’s where the three safeguards
featured here come in.
While there are no guarantees
that you won’t get cancer, research
suggests that about one-third of the
most common cancers in this country
could be prevented if we all moved
more, ate better and didn’t let extra
pounds accumulate. (It also helps, of
course, not to smoke—the No. 1 way
to prevent cancer.)
As you read, you’ll discover doable
ways to make all three of these lifestyle
changes a reality.
ways to
reduce
CANCER PREVENTION
1
Eat smart.
Your incentive:
Just as a healthy diet
protects you against heart disease and
type 2 diabetes, it can also help you
stay cancer-free.
For example, people who eat plenty
of fruits and vegetables may reduce
their risk of lung, oral, esophageal and
stomach cancers.
Here’s how:
Make produce a
priority by filling half your plate
with it. Fruits and vegetables are
packed with naturally occurring plant
chemicals that may protect our bodies’
cells from damage that can lead to
cancer. Eat a variety of colorful plant
foods—think of a rainbow—for the
best mix of protective chemicals.
Also make at least half your grains
whole grains, since fiber-rich foods
appear to fend off colon cancer.
And go easy on fatty, sugary and
salty foods. No strong evidence ties
fat or sugar directly to cancer. But
foods that are high in fat or sugar—or
both—may add pounds, and being
overweight raises your cancer risk.
As for salty foods, an overly salty diet
may contribute to stomach cancer.
2
Get moving.
Your incentive:
Regular exercise
appears to directly reduce the risk of
colon cancer, endometrial cancer and
breast cancer after menopause. And
it indirectly lowers cancer risk by
helping with weight control.
Here’s how:
Aim for at least
150 minutes of moderately intense
physical activity or 75 minutes of
vigorous activity every week.
Start at your current ability
level and then gradually do a
little bit more.
Time-squeezed? Divide and
conquer, for example, by taking
three 10-minute mini walks rather
than one 30-minute one. What
matters most is your total exercise
time every day.
And you don’t need a gym
to be active. Sneak movement
into your routine.
For instance, instead of calling
friends, catch up with a walk around
your neighborhood. Do errands on
foot or pedal on your bike. Get off
the bus two stops early. Watching
TV? Do squats when commercials
come on. You get the idea.
your risk