13 healthy changes to help lower your risk of cancer
This article has been copied from the Southern Cross Health Society website.
Many New Zealanders wonder how they’d cope if they got cancer, especially because of the heightened awareness of our rates of prostate, breast and bowel cancer. According to Southern Cross Health Society, New Zealand diagnoses for all three cancers have risen since 2013, and there are about 63 new cancer cases registered every day.
Some people will be more genetically protected from cancer than others, but evidence suggests we may be able to keep some of the bad genes turned off by living a healthy lifestyle. For inspiration, here’s a helpful list from Southern Cross featuring 13 proven ways to lower your risk of cancer:
1. Keep physically active
By doing at least 2.5 hours of moderate physical activity every week, you can reduce your risk of getting a number of cancers including colon and postmenopausal breast cancer. A good way to achieve this is to aim for 30 minutes of activity five days a week.
2. Eat plenty of vegetables and fruit
Most diets that are protective against cancer are mainly made up from foods of plant origin. Eat at least five servings a day: at least three of vegetables and two of fruit. Vegetable and fruit intake can protect against lung cancer, colorectal cancer and other gastro-intestinal cancers.
3. Watch your weight
Try to keep within your healthy height to weight ratio (BMI). Excess body fat is thought to increase inflammation and raise the level of substances in the body that promote cancer growth. There is evidence that being overweight or obese is a risk factor for colon, pancreatic, kidney, oesophagus, endometrium, gall bladder and liver cancer, and breast cancer in postmenopausal women.
4. Nuts, seeds lean meats and fish
Eating at least two servings of legumes, nuts or seeds a day or at least one serving of fish and other seafood, can reduce the risk of getting some cancers. By contrast eating processed meat, and more than 500g cooked red meat each week, is linked with a higher risk of colorectal cancer.
5. Limit intake of processed foods
Highly processed foods often have added fat, sugar and salt, but are low in beneficial nutrients, all of which can increase risk of disease.
6. Cut back on sugar
If you lower the amount of sugar you eat to less than 10% of your total energy intake, you can reduce your risk of putting on excess body weight, which is a risk factor for cancer.
7. Increase dietary fibre
Eating at least six servings of whole grain breads, cereals, rice and pasta per day can reduce your risk of getting bowel cancer. For men, the more fibre eaten means the lower the chance of getting prostate cancer.
8. Moderate intake of alcohol
Less is better, but try to drink no more than two standard drinks a day for women and no more than 10 standard drinks a week; three standard drinks a day for men and no more than 15 standard drinks a week; and at least two alcohol-free days every week.
9. Quit smoking
Smoking increases the risk of developing cancers of the lung, oral cavity, pharynx, larynx, oesophagus and pancreas. It causes one in four of all cancer deaths in New Zealand. Quitline can provide support, visit quit.org.nz
10. Get screened regularly
Many cancers can be cured if they’re found and treated in time. There are six free national screening programmes.
11. Vaccinate against HPV
There are high-risk strains of human papilloma virus that can cause certain types of cancers, including cervical cancer. The HPV vaccine can protect against them.
12. Reduce stress
Your mental health is a very important factor in keeping physically well. Worrying about what might happen can drain your hard earned “health dollars”. Practising mindfulness is an effective way to reduce anxiety and depression and can even bolster your immune system. Talking to your GP or someone you trust can help too.
13. Be sun smart
Slip, slop, slap; keep out of the sun during the hottest part of the day and don’t get burnt by the sun. Over 90% of all skin cancer cases in New Zealand are attributed to excess sun exposure.
Finally, having the right insurance protection can feel like a life saver. Over the years, AdviceFirst has helped many clients who have been diagnosed with cancer get the benefits from good quality cover. To get the right plan for you and your family, please talk to your Adviser.