10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 1)

1. For more information about cancer, contact the American Cancer Society at 1-800-ACS-2345 or visit them online at cancer.org.

2. Visit your doctor for regular check-ups. Ask your physician for information about the American Cancer Society guidelines for early detection.

3. Getting some type of physical activity is essential. This be anything from walking, dancing and gardening, to running, biking, or playing basketball. Try to aim for 20-30 minutes a day during five or more days a week. Always make sure to check with your physician before beginning an exercise routine.


4. Protect yourself from the sun's harmful UV rays. Stay out of the sun as much as possible when it's UV rays are the strongest, between 10am and 4pm. When you are outside cover up with light, breathable clothing. Wear a hat with a brim to protect your face and ears, and sunglasses to protect your eyes. On all skin not covered with clothing, use a sunscreen with an SPF or 15 or higher. Never use sunlamps or tanning salons.

5. If your jobs requires you to work with harmful chemicals or substances such as asbestos, or insulation, be sure to wear protective clothing and follow any safety procedures exactly. Be sure to learn any emergency procedures as well.


Thanks to the American Cancer Society for helping contribute to this post.

10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 2)

6. If you smoke or chew tobacco, stop now! Smoking is a major risk factor for cancer, not only to the smoker but anyone around them as well. If you smoke while you are pregnant, you run the risk of passing the smoke and cancer on to your child. Combining this with alcohol consumption doubles the risk.


7. Eating right is very important. Try to choose at least five servings from the fruit and vegetable each day. You want to pick dark and/or colorful fruits and dark leafy vegetables, such as sweet potatoes, carrots, broccoli, cabbage, oranges, strawberries, tomatoes, and watermelon. Whole grain products are important as well. Stick with whole grain breads, pastas, brown rice and beans. Avoid processed or
refined grains such as white bread, pastries, cookies, and sugary cereals.

What is a serving? One serving is:

• -1/2 cup fruit
• 3/4 cup 100% fruit juice
• 1/2 cup cooked or raw vegetables
• 1 cup leafy vegetables
• 1 medium piece or fruit or 1/2 of a banana
• 1 slice of bread
• 1 ounce dry cereal
• 1/2 cup cooked rice or pasta

8. Limit your consumption of high fat foods. Choose reduced-fat or fat-free milk and cheeses. Cut back on butter, margarine, fried foods and rich desserts. Dressings and condiments should be light or fat free as well, such as fat-free mayonnaise and vinegarette dressing.

9. Cut back on red meat, especially those processed and high in fat. Choose lean cuts, and try to make it turkey or chicken. Trim the skin off as well.

10. If you drink alcohol, make sure you limit yourself to one drink a day as a female and two a day if you are male. Red wine is a best choice, because of it's heart health
and antioxidant benefits.

Introduction

Congratulations! Today is the first day of a healthier you. I offer unbiased, real life advice on healthy living. Topics range from exercise tips and healthy eating, to cancer awareness and how to pick fresh fruit. Myths and superstitions on today's most popular diet and exercise supplements will be exposed, as well as recommendations for products that actually work. Everyone has the right to live healthy and here you will discover how to achieve this!