Our everyday lives consist of certain activities and actions that lead up to fuelling our bodies, keeping active in a minor or major way and consistently taking care of ourselves. Dietary and physical activity factors have been shown to affect our biological processes and cancers associated with diet are commonly found in our digestive system. There are various ways to reduce the risk for cancer and this can be achieved through a multi-layered approach, which includes:
Food and nutrition
When it comes to preventing cancer, making smart choices are not limited to daily activities or exercise, but it is important to also think before you put anything in your mouth, especially when we are “on-the-go” and don’t have time to consider proper meal planning and preparation.
Some tips to guide you into making smarter choices:
- Lower sugar intake. High sugar consumption elevates insulin, increases kilojoule intake and indirectly increases the risk of cancer. Avoid foods high in kilojoules like sweets and biscuits, pastries, and so on, that are high in sugar and/or fat, and avoid sweetened beverages and alcoholic drinks high in kilojoules.
- Take note of food labels.
- Plan balanced meals and eliminate foods and beverages that increase cancer risks.
- Choose healthy food preparation methods.
- Vegetables, fruits, beans, legumes and wholegrains contain nutrients including vitamins, minerals, plant chemicals and fibre, and are always a healthy option. Dry beans, soya beans and other peas are high in fibre. Include them in your meals three to four times a week.
- Aim to eat five to seven portions daily of non-starchy vegetables and fruits that are currently in season.
- Include wholegrains and minimise processed grains.
- Check your eating habits. Avoid overeating, it can influence body weight and affect your risk of getting cancer.
- Limit fast food and processed food intake. They are high in fat, sugar and refined starches.
- Limit large amounts of processed meat and too much red meat in your diet to less than three portions per week.
- Limit foods that have been preserved or cured using a lot of salt.
Physical activity and body composition
As we know, research proved that regular physical activity in combination with smart eating and drinking choices help lower the risk for cancer.
According to CANSA – A recent study found that only 57% of children aged 8-14 years were moderately active while 31% did not meet the recommendation of moderate to vigorous physical activity.
Living in a technology-based world, we have all come to accept that our children are comfortably exercising their minds more than their bodies by surfing the internet, or burning through their mobile phones. Unfortunately obesity during childhood is becoming a reality and, if not taken care of, can be followed by a higher chance of premature death and disability in adulthood. Parents and guardians need to ensure that children get some form of exercise and are physically active during their daily routine. The fact is, as we age, physical activity decrease so we need to make a conscious decision to be more active from a young age.
What we can do to achieve an active lifestyle:
- Adults should up their physical activity by at least 30 minutes, five or more days a week.
- Children and adolescents should be active at least 60 minutes per day for a minimum of five days a week.
- Aim to try and incorporate sport-related and wellness activities into daily routines.
- Set your own personal goals and challenges and try to keep to a strict schedule.
- Parents should be proactive and manage children’s diets and encourage physical activity.
Regular screening, vaccinations and knowing your own body and family’s medical history
Some infections such as Hepatitis B, C and the Human Papillomavirus cause cancer and if you get regular screenings and vaccinations where possible, you can prevent the risks. Speak to your doctor or gynaecologist if you need to find out more and get all the prescribed vaccinations. Go for regular check-ups and screening tests for cancer and become aware of the symptoms.
What better way to prevent other than to know your own body well enough to detect any changes and acting proactively. Teach your children to know their own bodies and cultivate awareness of symptoms for cancer at an early age. Do regular self-examinations for breast, testicular and skin cancers, especially if there is a family history of cancer. Yes, it is important to know any family history and to also share this information with your children. This way, when they do reach an adult age where they get to the point where they have to update their doctor, they will be well informed.
For us as parents the most important thing we can do for our children is to model a healthy, balanced lifestyle.
Remember, prevention is always better than cure.
CANSA provides a fact sheet on genetic testing for cancer that explains everything about genes and how they work, and if you would like to find out if you are at risk for developing cancer, you can take CANSA’s Lifestyle Assessment quiz.
Source:
CANSA: Detect Cancer Early – Be Proactive
DISCLAIMER
Although this communication has been prepared with due care and in good faith, it provides information and opinions of a general nature. The interpretations and opinions are those of the authors and are subject to change without notice. Simeka Health accepts no liability or responsibility if any information is incorrect or for any loss or damage, including but not limited to, direct, indirect or consequential loss, that may arise from reliance on information contained herein. It does not constitute advice and should not be accepted as such and no part thereof should be relied upon without seeking appropriate professional advice. Simeka Health (Pty) Ltd is an authorised Financial Services Provider.