Comprehensive Cancer Centers provides easy-to-follow advice for healthy living that you can easily integrate into your everyday life.
Comprehensive Cancer Centers (LINK 1) knows that the arrival of a new year brings a wave of optimism and a desire for positive change and healthy living. For many, this translates into resolutions focused on living healthier lives. While these resolutions are well-intentioned, they often fall by the wayside as motivation wanes and old habits resurface.
To help people transform their resolutions into concrete actions, creating sustainable lifestyle changes, we’ve assembled some ways to get healthier that are easy and can be gradually integrated into your daily life.
Nourishing Your Body: A Cancer-Preventive Diet
Diet plays a pivotal role in cancer prevention. By making conscious food choices, you can provide your body with the nutrients it needs to thrive and reduce your risk of developing cancer. Load up on colorful fruits and vegetables, aiming for at least five servings a day. These nutritional powerhouses are packed with vitamins, minerals, antioxidants, and fiber, all of which contribute to cancer prevention.
- Incorporate a variety of colorful produce into your meals and snacks.
- Keep a bowl of fresh fruit on the counter for easy access.
- Pack your lunch with raw vegetables and hummus.
- Experiment with new recipes to discover delicious ways to enjoy fruits and vegetables.
Prioritize Whole Grains for Healthy Living
Choose whole grains over refined grains whenever possible. Whole grains are rich in fiber, which promotes digestive health and helps regulate blood sugar levels.
- Swap white bread for whole-wheat bread.
- Choose brown rice instead of white rice, when offered the choice.
- Include quinoa, oats, and barley in your diet.
Limit Processed Foods for Health Living
Processed foods are often high in unhealthy fats, added sugars, and sodium, all of which can increase cancer risk.
- Read food labels carefully and avoid products with long lists of ingredients.
- Cook at home more often to control the ingredients in your meals.
- Choose whole-food snacks like fruits, vegetables, nuts, and seeds.
Reduce Red Meat and Processed Meat Consumption for Healthy Living
High consumption of red meat and processed meat has been linked to an increased risk of colorectal cancer. You can do this by limiting red meat intake to no more than 18 ounces per week. You can also avoid processed meats like bacon, sausage, and deli meats and choose lean protein sources like poultry, fish, beans, and lentils.
Maintain a Healthy Weight
Obesity is a risk factor for several types of cancer. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce your risk. Action Steps:
- Track your calorie intake and expenditure.
- Set realistic weight loss goals, if needed.
- Consult a registered dietitian for personalized guidance.
Moving Your Body: The Power of Physical Activity
Regular physical activity is not only essential for maintaining a healthy weight but also plays a crucial role in cancer prevention. Action steps include:
- Aim for at least 150 minutes of moderate-intensity exercise per week
- Engage in activities that increase your heart rate and breathing, such as brisk walking, cycling, swimming, or dancing.
- Schedule exercise sessions in your calendar and treat them as important appointments.
- Find an exercise buddy for motivation and accountability.
- Incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator.
Include Strength Training
Strength training helps build muscle mass, which boosts metabolism and improves overall fitness. Action Steps:
- Join a gym or invest in home exercise equipment.
- Use your own body weight for resistance exercises like push-ups and squats.
- Consult a certified personal trainer for guidance.
Protecting Your Skin: Shielding Yourself from the Sun’s Harmful Rays
Skin cancer is the most common type of cancer. Protecting your skin from the sun’s harmful ultraviolet (UV) radiation is crucial for prevention. Action Steps to get Sun Smart, include:
- Limit your exposure to direct sunlight, especially during peak hours (10 am to 4 pm).
- Stay under shade when outdoors, such as trees, umbrellas, or canopies.
- Wear protective clothing, including wide-brimmed hats, long-sleeved shirts, and long pants.
- Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin, even on cloudy days.
- Make sunscreen application a daily habit, even during winter months.
Avoiding Tobacco and Limiting Alcohol
Tobacco use is a leading cause of cancer, responsible for approximately 30% of all cancer deaths. Avoiding tobacco in all its forms is crucial for cancer prevention. If you smoke, quitting is the single most important step you can take to improve your health and reduce your cancer risk. Action Steps:
- Seek support from healthcare providers, support groups, or quit lines.
- Consider nicotine replacement therapy or other medications to aid in quitting.
- Develop coping mechanisms to manage cravings and withdrawal symptoms.
- If you choose to drink alcohol, do so in moderation.
Regular Screenings and Self-Exams for Healthy Living
Early detection is key to successful cancer treatment. Regular screenings and self-exams can help identify cancer in its early stages when it is most treatable. Talk to your healthcare provider about recommended cancer screening tests based on your age, gender, and risk factors. Action Steps:
- Schedule mammograms, Pap smears, colonoscopies, and other screenings as recommended.
- Regularly perform self-exams for breast, skin, and testicular cancer to detect any unusual changes.
- Learn the proper techniques for self-exams from your healthcare provider.
- Report any suspicious findings to your healthcare provider promptly.
Managing Stress and Prioritizing Mental Health for Healthy Living:
Chronic stress can weaken the immune system and increase the risk of cancer. Managing stress and prioritizing mental health are essential for overall well-being and cancer prevention. Engage in activities that help you relax and de-stress, such as meditation, yoga, deep breathing exercises, or spending time in nature. Seek professional help if you are struggling with chronic stress or anxiety.
By turning your New Year’s resolutions into concrete actions, you can create sustainable lifestyle changes that not only enhance your overall well-being but also significantly reduce your risk of cancer. Remember, small steps taken consistently can lead to significant long-term benefits. Embrace the journey towards a healthier, cancer-preventive lifestyle, one step at a time.
Comprehensive Cancer Centers Can Help
Physicians at Comprehensive Cancer Centers provide a variety of recommendations and easy-to-follow, health-centric advice for patients and those who support them during their journey. To schedule an appointment with the team at Comprehensive, please call 702-952-3350.
The content in this post is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.
