Preventing cancer often seems like a long, dreary list of don’ts: don’t smoke, don’t go out without sunscreen, etc. But along with the no-nos are lots of positive dos – easy steps that could reduce your cancer risks. “The best defense is enjoying a colorful, plant-rich diet and an active lifestyle,” says Elisa Zied, a registered dietician based in New York and author of Younger Next Week, who notes that such smart choices can also benefit your heart and your brain.
Here are a few ways you can boost your odds of living a longer, healthier life.
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#Cancer-Preventing Moves to Make Right Now http://t.co/8VOHg87IEs #healthy #tips pic.twitter.com/5aEsbTa0ZY
— Celebrate Woman (@DiscoverSelf) July 20, 2015
Take the Weight Off
Obesity and excess weight are “clearly associated” with postmenopausal breast cancer, colorectal and pancreatic cancers, and are implicated in others, according to the American Cancer Society (ACS). The ACS also says that excess weight accounts for 14 to 20 percent of all cancer deaths. Trimming down to a healthy weight with a waistline of less than 32 inches (a measurement which is an important indicator of dangerous belly fat) can cut your risk.
Shake a Leg
The National Cancer Institute notes that there is “strong evidence” that physical activity reduces the risk of colon and breast cancer, while other studies suggest links to lower lung, endometrial and prostate cancer.
How much exercise is enough? The Center for Disease Control and Prevention (CDC) recommends a minimum of 30 minutes of physical activity at least three times a week for adults and an hour a day for kids – with at least three of those hours being “vigorous” activity (hiking, running over 6 mph, soccer, etc.). And you don’t have to spend all that time in the gym. Romp on the beach with your kids, go dancing with your spouse or play a fun game of volleyball.
Got young daughters? Vigorous exercise is especially important for pre-pubescent girls, says epidemiologist Ruby Senie, PhD, of Columbia University, because it could postpone the start of menstruation, limiting their lifetime exposure to estrogen and later risk of breast cancer.
Go Big on GBGG
That stands for Greens/Beans/Grains/Garlic, a cancer-fighting combo that health experts recommend for your daily diet. Many – though not all – published studies link cruciferous veggies such as arugula, watercress and broccoli to lower risk of lung, colon, stomach and other cancers. Beans and grains pack plenty of fiber, shown by numerous studies to reduce the risk of colorectal cancer. And research cited by the National Cancer Institute suggests that regular garlic consumption can decrease the risk of stomach, colon and pancreatic cancer.
Feast on Fruits, Nom on Nuts
Blackberries and raspberries are not only delicious; they also deliver more fiber than broccoli, not to mention bolstering your defenses against colon and breast cancer. Enjoying a peach a couple of times a week could lower your risk of postmenopausal breast cancer, according to one large study. And while nuts are higher in calories than berries, nibbling an ounce of them twice a week might also protect against pancreatic cancer, according to a study published in The New England Journal of Medicine.
Indulge in Moderation
Enjoying a little Chardonnay once in a while is fine — just don’t overdo it. The ACS emphasizes that drinking alcohol in any form raises the risk of cancers of the mouth, throat, liver, colon and breast. Stick to recommended consumption levels to moderate the damage: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof spirits.
Studies also link high intake of red meats with higher rates of colorectal cancer, so limit your consumption to 6 ounces twice a week, says Zied. And when you’re going to grill your rib-eye, marinate it first: Grilling produces carcinogens called HCAs, but researchers from Kansas State University found that marinating meat for half an hour cuts the HCA level by up to 88 percent.
Lynn Langway is a health writer and former editor at Newsweek and Ladies’ Home Journal who frequently contributes to Life & Beauty Weekly. Follow her on Twitter: @travelcentricny.
15 thoughts on “Cancer-Preventing Moves to Make Right Now”
Although I eat them all the time, I’ve never heard of GBGG~~Greens, Beans, Grains, Garlic. Great list!
Proactive measures are never a bad thing. That is especially true with something like this here!
These are great tips! Cancer is such a debilitating and heartbreaking disease that not only affects someone, but their entire network of loved ones. It’s nice to see a roundup of tips that aren’t super scary and a list of don’ts. And hooray for fruits and nuts!
It’s so important to eat well. I think paying more attention to the ingredients in products in our home is important as well. My wonderful neighbor just found out a few weeks ago that she has cancer in one of her lungs. Luckily, she was told it hasn’t spread at all, and she is going in to have it removed in two days. I am hoping that takes care of it and it doesn’t come back or spread down the road. She told me about how she told her doctor that she uses Clorox to clean everything constantly, and he advised her never to use it again. Scary stuff!
This is a very informative post. I’m thankful that I’m already doing most of these things.
I’ve just retweeted. I think this is so important, not just to prevent cancer but our health overall. It’s people like you who help make it better for all of us because you help bring this kind of awareness.
Thank you for the informative article. I do most of them, however, the only thing is I am not consistent. I admit, there is still a lot of changes I need to make in the journey to healthy living.
these are great tips !it will really help a lot to prevent cancer or any kind of illness thank you for sharing this
Wonderful tips and a great reminder of how we should be taking better care of ourselves. I really think that most people could eat much less food if they really wanted to and still be healthy. I would much rather choose an apple any day over a fast food hamburger. That is just me!
These are some interesting tips. It seems like these days every time you turn around there is new information. Information is great news. I just feel that a ton of cancer could be prevented if we went back to our ancestors roits. I get it we are more populated now. I know that for families thst are at the slightly above poverty a d below struggle with putting veggies and fresh fruit on the table. It’s so sad! 🙁
I think I have been on a diet since the day I was born!! I never give up trying—-as for the other things she mentions like I told a little kid the other day–because I’m BAD!!
These are great tips! I’m currently working on the weightloss one and am down by 5% of my starting weight as of this weekend. I will make it down to that 32 inch waist!
Thanks for the great tips. They all make perfect sense to me.
This is awesome I for,action. I try to be active. Thankfully working at home, I tend to get up from my laptop frequently, tending to kids and the house, but I have a goal to be more active in the fall once my oldest is in school. We plan on waking to school and for me to use the gym quite a bit.
Great tips! I often find myself eating nuts as well. It makes a huge difference. Water is also a must!