How ‘bout those New Year’s Resolutions?



 

 

 

Post written by CHC member Jenny Carson

Jenny serves at the American Cancer Society Colorectal Cancer Screening Navigator and Health Educator 

The gyms are packed, the produce sections at grocery stores are low in stock, and the candy aisle is avoided for a moment.  However, what makes your 2013 New Year’s resolution different from previously failed ones?     

What about making a New Year’s Resolution to take preventive measures that will help you stay healthy in order to reduce your risk of cancer?

Long-term preventive lifestyle changes could reduce your cancer risk by HALF. That should be enough motivation to make your resolution last the entire year!

The American Cancer Society and other leading research studies suggests: 

Photo Credit: ApartmentTherapy.com 

•  Maintain your ideal body weight. Many cancers have been associated with obesity and fluctuations in a healthy weight.
•  Vary your daily diet. Eat in moderation with a wide variety of food choices.
• Eat at least three different colors of fruits and vegetables each day.  Each color has different bioactive ingredients in the pigment that reduce cancer risks.
•  Eat food that is high in dietary fiber. High-fiber foods include whole grain cereals, legumes and vegetables. High-fiber diets are associated with a decreased risk of colon cancer.
•   Minimize your daily fat intake. Ideally, 25 to 30 grams of fat are enough. 
•  If you smoke, STOP. People who quit smoking live longer, regardless of age. Quitting smoking decreases the risk of lung, laryngeal, esophageal, oral, pancreatic, bladder, and cervical cancer. There are over 4,000 chemical compounds and 43 different carcinogenic substances in nicotine. Smoking is the most preventable cause of death in our society.
•   Limit the amount of alcohol that you drink. Alcohol is associated with an increased risk of esophageal, pharyngeal, and breast cancer. People who have a high consumption of beer also have an increased risk of rectal cancer. Increased incidences of liver cancer are also noted in alcoholics.
• Limit your consumption of salt. Avoid cured, smoked, and nitrite-preserved foods. International studies reveal higher incidences of stomach and esophageal cancers in people who consume large amounts of these products.
• Take vitamin D supplements (1000 IU-2000 IU daily). Low levels of vitamin D             have been associated with increased risk of breast, colon and pancreatic cancer.

How about making one of these lifestyle changes part of your 2013 today?

For more information, read the suggested lifestyle changes, in-depth nutrition information, and guidelines provided by the American Cancer Society!