Get well. Stay well. Live well.

Cancer prevention

Current research shows that simple measures can prevent up to 50% of all cancers.  We now know that the choices we make throughout our lives can increase or decrease our risk of developing cancer.

Here are seven preventive measures:

• Avoid tobacco and second-hand smoke
  Cigarette smoke is to blame for about 30% of all cancers in Canada and over 85% of lung cancers, making this the most preventable form of cancer.
• Eat well
  Dietary factors have been linked to cancers of the breast, colon, stomach, liver, pancreas and prostate. A diet that is low in fat and high in fibre can dramatically decrease the risk of developing certain types of cancer. Cancer experts also recommend cutting down on salt and salty foods (including salt-preserved and smoked meats), and limiting alcohol consumption to a maximum of one glass a day.

• Maintain a healthy weight
  Excess weight and obesity are not only linked to diabetes and cardiovascular disease; they also increase the risk of developing colon, uterine, breast, kidney and esophageal cancers. Abdominal fat may also increase the risks associated with certain cancers, regardless of whether or not the person is obese. There’s clearly much to be gained by losing a few pounds!

• Get regular exercise
  Regular physical activity reduces the risk of breast and colon cancer. Combined with a healthy diet, exercise is the most effective way to maintain a healthy weight. Adults should aim to do 30 to 60 minutes of moderate physical activity every day, or at least three to four times a week.

• Limit sun exposure
  Cancer experts estimate that 90% of all skin cancers can be avoided by adopting simple sun-safety measures. Some skin cancers appear to be triggered by intense and sporadic sun exposure, while others are the result of long-term exposure. Individuals with fair skin, red or blond hair, and freckles, as well as young children, are at a higher risk. Some experts believe that one severe sunburn before adulthood may increase the risk of developing skin cancer by as much as 50%.

• Avoid exposure to contaminants
  Both at home and at work, follow health and safety instructions when using, storing and disposing of hazardous materials.

• Early detection and treatment
  Two simple ways of substantially increasing your chances of surviving most types of cancer are:  Early detection through a medical exam and/or by recognizing early warning signs and seeking the appropriate medical attention as soon as possible.

It is important to get informed about cancer and to have regular medical checkups, especially after the age of 45.  Consult your physician immediately in the event of suspicious lumps, inflammation, bleeding, persistent pain, inexplicable weight loss or gain, or other changes in your health.

Source: www.standardlife.ca

Reducing your intake of processed meat can lower your cancer risk.

Processed meat is any meat transformed by smoking, curing, salting and other preservation and flavour-enhancement methods. The process of preserving meat leads to the formation of cancer-causing substances.

Lower your risk by incorporating these healthy tips:

1. Switch processed meat for healthier options such as unprocessed turkey, chicken or fish.
2. Choose plant-based proteins more often. Swap out meat for alternatives such as beans, legumes, lentils and tofu.
3. Make vegetables the main dish. The new food guide recommends fruits and vegetables should take up half your plate.

Source: https://www.cancer.ca/en/prevention-and-screening/reduce-cancer-risk/make-healthy-choices/eat-well/limit-red-meat-and-avoid-processed-meat/?region=on

Cancer prevention: Juicing to support the immune system

Diet plays an important role in preventing and managing cancer and fruit and vegetables take center stage. This juicing recipe is high in nutrients and antioxidants which help strengthen the immune system while reducing inflammation and the risk of developing cancer.

Immune booster juice

Ingredients

• 3 medium red beets
• 6 carrots
• 2 medium Gala apples
• ½ a lemon
• ½ inch piece of ginger

Directions

1. Core the apple and chop the apple, beets, carrots and ginger into pieces that are small enough to fit into the juicer chute.
2. Peel the lemon, leaving as much of the white pith as possible.
3. Slice the lemon and remove the seeds.
4. Turn on the juicer and put the chopped ingredients into the chute, a couple of pieces at a time.
5. Serve! You can enjoy the juice right away or store it for up to 48 hours.

Yield: 2 servings

Sources:
https://www.unlockfood.ca/en/Articles/Cancer-/Lowering-Your-Risk-of-Cancer-What-About-Specific.aspx
https://www.cancer.ca/en/prevention-and-screening/reduce-cancer-risk/make-healthy-choices/eat-well/vegetables-and-fruit-may-help-prevent-cancer/?region=on