Regular exercise is good for you. It can:
- Boost your immune system
- Decrease pain
- Relax your body
- And open your mind
Plus, it can help you maintain a healthy weight — and that can reduce your risk of cancer. Studies have shown being overweight increases your risk of 13 cancers, including liver, stomach, bladder, lung, breast and colorectal cancer. It can also increase your chances of a recurrence. Learn more at www.cancer.org.
Get Active
The American Cancer Society recommends getting at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity every week.
For a moderate workout, try:
- Brisk walking
- Dancing
- Gardening
- Riding a bike
For a vigorous workout, try:
- Swimming laps
- Running
- Hiking uphill
- Jumping rope
*Limit the amount of time you sit or lie down while your exercise.
Fiber comes from plant-based foods, such as fruits, vegetables, whole grains and legumes. Aim for at least 3.5-5 cups of colorful, plant-based foods daily. Choose to eat more “super foods.” These include apples, asparagus, blueberries, cruciferous vegetables like broccoli and cabbage, cherries, carrots, garlic, kale, grapes, walnuts, pulses (beans, peas, lentils), grapefruit, raspberries, winter squash, soy, spinach, tomatoes, strawberries, and herbal teas among others!
Fast Foods
These foods are high in calories, salt, fat and added sugars, which makes it easy to overdo it. Too many calories can cause excess weight gain and increase your risk for developing cancer.
Processed Meats
Eating too much of these meats has been linked to higher colorectal cancer risk. Keep your red meat intake to 12-18 ounces per week. Processed meats include deli meats, bacon, hot dogs, and sausages (even poultry-based ones) and should be eaten infrequently or cut from your diet altogether.
Sugar-Sweetened Beverages
Sweetened drinks contain empty calories that contribute to weight gain. Choose unsweetened sparkling water, herbal teas, or water infused with fruit or cucumber slices. Coffee and both black and green teas all contain polyphenols, which provide cancer-fighting effects.
Extra weight is a risk factor for several types of cancer. The body mass index (BMI) is a screening tool used to identify if you are in a healthy weight range. A BMI between 18.5 and 24.9 is considered normal.
Sometimes, physical activity and dieting may not be enough to achieve a healthy weight. In those cases, the trusted caregivers at Enloe’s Bariatric Program are here for you.
Tobacco use is linked to several types of cancer, including:
- Bladder
- Blood (acute myeloid leukemia)
- Cervical
- Colon and rectal
- Esophageal
- Kidney and renal pelvis
- Lungs, bronchi and trachea
- Mouth and throat
- Pancreas
- Stomach
- Voice box (larynx)
Avoid all types of tobacco use, including smoking, dipping and chewing tobacco, and electronic cigarettes.
Drinking alcohol increases your risk for several different types of cancer. The less alcohol you consume, the lower your risk of developing cancer will be. If you do choose to drink, limit your intake to no more than two drinks for men or one for women each day. One drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of spirits.
