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8 Ways to Stay Healthy and Prevent Cancer

17 Feb 2020 13:31, Somoy English Desk
8 Ways to Stay Healthy and Prevent Cancer
8 Ways to Stay Healthy and Prevent Cancer

Eight healthy behaviors can improve your health and reduce your risk of many cancers, as well as lead to heart disease, stroke, diabetes and osteoporosis. And they're not as complicated as you might think.

So take control of your health and encourage your family to do the same. Choose one or two behaviors below to get start with. Once you've got down, move on to the others.

1. Maintain a healthy weight
Keeping your weight in check is often easier said than done, but a few simple tips can help. First, if you are overweight, focus primarily on not gaining any more weight. This in itself can improve your health. Then, when you are ready, try to gain some extra pounds to promote greater health. 

Tips

Integrate physical activity and movement into your life.
* Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.


For parents and grandparents

* Limit kids' TV and computer time.

* Encourage healthy snacking on fruits and vegetables.

* Encourage activity during the free time.


2. Exercise regularly


Some things, like regular physical activity, are just as good for you. Although time can be tough to find, it is important to stay fit for at least 30 minutes of activity each day. Better yet, but no amount is better than none.

Tips

* Choose the activities you enjoy. Walking, gardening and dancing are regarded as many exercises.

* Practice exercising separately for the same time each day. Try going to the gym at lunch or walking regularly after dinner.

* Be motivated by practicing with someone.


For parents and grandparents


* Play active games with your kids on a regular basis, and take family walks and bikes if the weather permits.

* Encourage kids to play outside (when it's safe) and participate in organized activities including soccer, gymnastics and dance.

* Go to school in the morning with your kids. This is a great practice for everyone.


3. Do not smoke
You've heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it's tough, but it's far from impossible. Every day, more than a thousand Americans stop for good.

Tips

Keep trying! It often takes six or seven tries before you give up for good.

Talk to a healthcare provider for help.

Join the program to quit smoking. Your workplace or health plan may offer one.

For parents and grandparents

* Try to leave as soon as possible. If you smoke, your children are more likely to smoke.

* Do not smoke at home or in the car. Babies may be at higher risk of breathing and lung cancer if they breathe in your smoke.

* When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. Healthcare professionals or school counselors can help.

4. Eat a Healthy Diet

Despite the confusing news, the basics of healthy eating are actually pretty straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. Eliminating bad fats (saturated and trans fats) and choosing healthy fats (polyunsaturated and monounsaturated fats) more often is important to take a multivitamin with folate every day.

Tips

* Make fruits and vegetables a part of each meal. Put the fruit on your cereal. Eat vegetables as a snack.

* Choose chicken, fish or beans instead of red meat.

* Choose whole grain cereals, brown rice and whole wheat bread over their more refined portions.

* Choose foods made with olive or canola oil, which are high in healthy fats.

* Cutting out fastfood and store-bought snacks (like cookies), which is more of a fat loss.

* Buy 100 percent RDA multivitamin in folate.

5. Drink only moderately alcohol

Moderate drinking is good for the heart, as many already know, it can also increase the risk of cancer. If you do not drink, do not think that you need to start over. If you already drink moderately (drink less than once a day for women, drink less than twice for men), there is probably no reason to stop. People who drink too much should come back.

Tips
* Choose non-alcoholic beverages at meals and parties.

* Avoid rituals that focus on alcohol.

* Talk to a healthcare professional if you think you have a problem with alcohol.

For parents and grandparents

* Avoid alcohol as an essential part of a family gathering.

* Discuss the dangers of drug and alcohol abuse with children when appropriate. Healthcare professionals or school counselors can help.

6. Protect yourself from the sun

The warm sun certainly invites, its excessive exposure can cause skin cancer with severe melanoma. Skin damage begins in early childhood, so it is especially important to protect children.

Tips

Clear direct sunlight from 10am to 4pm (peak burning hours) is the best way to protect yourself.

Wear hats, long-sleeved shirts and sunscreen with SPF 15 or higher.

* Do not use sun lamps or tanning booths. Try self-tanning cream instead.

For parents and grandparents

* Buy tinted sunscreen so you can see if any fidgety baby has missed a spot.

* Set a good example for kids by securing themselves with clothing, shade and sunscreen.

7. Protect yourself from sexually transmitted infections

Other problems include sexually transmitted infections such as human papillomavirus (HPV) - associated with various cancers. Protecting yourself from this infection can reduce your risk.

Tips

* In addition to not having intercourse, the best protection is to remain in a committed and monogamous relationship with someone who does not have a sexually transmitted infection.

* In all other situations, be sure to always use a condom and follow other safe-sex practices.

* Never rely on your partner to get a condom. Always be ready

For parents and grandparents

* If appropriate, discuss abstinence with children and discuss safe sex. Healthcare professionals or school counselors can help.

* Vaccines against HPV for girls and young women as well as boys and youth. Talk to a health professional for more information.

8. Get a screening test

There are many important screening tests that help protect against cancer. Some of these tests detect cancer early in the treatment phase and others can help prevent the cancer from developing first. For colorectal cancer alone, regular screening can save the lives of more than 30,000 people per year. That's more than three times the number of people killed by drunk drivers throughout the United States. Talk to a healthcare professional about what tests you should take and when.

Cancers should be checked regularly:

* Colon and rectal cancer

* Breast cancer

* Cervical cancer

* Lung cancer (in current or past heavy smokers)

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