8 Simple Nutrition and Fitness Tips to Prevent Cancer

October is Breast Cancer Awareness Month and it is important that everyone understands that cancer is sometimes preventable. As the AB doctor I have promised to deliver to you a smaller waistline and health for a lifetime, therefore I would like to help all of you remain cancer-free. According to the American Cancer Society, "For most Americans who do not use tobacco, the most important cancer risk factors that can be changed are body weight, diet, and physical activity." In fact "one-third of all cancer deaths in the United States each year are linked to diet and physical activity, including being overweight or obese." Some people are not motivated to change their lifestyles to prevent diabetes and high blood pressure because they know treatments are available. Thankfully, some cancers respond well to treatment and individuals can go on to live long and fulfilling lives. But other cancers can be much more aggressive leaving little to no options for treatment. Having cancer affects more than the individual sufferer, it is often earth-shattering to family and friends. Rather than playing the odds, you can lower your lifetime risk for cancer by taking a few simple steps. Here are a few of the nutrition and fitness activity recommendations from the American Cancer Society . "Be lean as possible without being underweight" Being lean and being skinny are very different. A lean person has a low percentage of body fat. They can easily weigh more than someone that wears the same clothing size. If you are not sure of your body fat percentage, get measured today. "Avoid excess weight gain at all ages" If you are a yo-yo dieter, or a person that loses weight for certain events then you may have experienced excess weight gain at several times. Break the cycle today by committing to a lifestyle change. "Adults should engage in at least 150 minutes of moderate intensity activity throughout the week" Working out only on the weekends or a few days of the week does not reap the same benefits as working out consistently throughout the week. A routine exercise program can lower your cancer risk and reap benefits for the heart. "Limit sedentary behavior such as lying down, watching television, or other forms of screen-based entertainment" If you are reading this article you are in front of a screen at this very moment. Consider how long you have been sitting there? If your daily routine involves mostly sitting, challenge yourself to a hourly fitness routine each day. "Consume a healthy diet with an emphasis on plant foods" When people think of "going green" it usually refers to saving the Earth. Its time to "go green" for your health. Commit to eating plant-based foods with at least two of your five meals for the day. "Limit the consumption of processed meat and read meat" All turkeys are not made equally. Opt for fresh deli sliced meat over processed meat that is usually preserved with salt. "Choose whole grains instead of refined grain products" Whole grains have a higher fiber content that can be very beneficial for digestion and decreasing cholesterol in the blood. If you are not used to the taste of whole grain products, experiment with different brands until you find one that suits you. "If you drink alcoholic beverages, limit consumption." The ACS recommends no more than one drink per day for women, and two for men. Many alcoholic beverages are filled with "empty calories," and also people tend to pair with unhealthy foods. If you would like more information on nutrition and fitness "Ask the AB Doctor" and we will address your questions in a future article. Tisha Rowe, MD, MBA ~The AB Doctor References: Kushi, L. H., Doyle, C., McCullough, M., Rock, C. L., Demark-Wahnefried, W., Bandera, E. V., Gapstur, S., Patel, A. V., Andrews, K., Gansler, T. and The American Cancer Society 2010 Nutrition and Physical Activity Guidelines Advisory Committee (2012), American Cancer Society guidelines on nutrition and physical activity for cancer prevention. CA: A Cancer Journal for Clinicians, 62: 30–67. doi: 10.3322/caac.20140 DISCLOSURES: The authors report no conflicts of interest. This report was approved by the American Cancer Society National Board of Directors on August 5, 2011.

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