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8 tips to stay healthy and prevent cancer

By oyetakin40 • 10 months ago • 14620 • 5497

Eight healthy behaviors can go a long way

toward improving your health and lowering

your risk of many cancers as well as 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

of the behaviors below to start with. Once

you’ve got those 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 off, if you’re overweight, focus

initially on not gaining any more weight. This

by itself can improve your health. Then, when

you’re ready, try to take off some extra

pounds for an even greater health boost. To

see where you fall on the weight range, click

here .

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 children’s TV and computer time.

Encourage healthy snacking on fruits and

vegetables.

Encourage activity during free time.

2. Exercise Regularly

Few things are as good for you as regular

physical activity. While it can be hard to find

the time, it’s important to fit in at least 30

minutes of activity every day. More is even

better, but any amount is better than none.

Tips

Choose activities you enjoy. Many things

count as exercise, including walking,

gardening and dancing.

Make exercise a habit by setting aside the

same time for it each day. Try going to the

gym at lunchtime or taking a walk

regularly after dinner.

Stay motivated by exercising with

someone.

For Parents and Grandparents

Play active games with your kids regularly

and go on family walks and bike rides

when the weather allows.

Encourage children to play outside (when

it’s safe) and to take part in organized

activities, including soccer, gymnastics

and dancing.

Walk with your kids to school in the

morning. It’s great exercise for everyone.

3. Don’t Smoke

You’ve heard it before: If you smoke, quitting

is absolutely the best thing you can do for

your health. Yes, it’s hard, but it’s also far

from impossible. More than 1,000 Americans

stop for good every day.

Tips

Keep trying! It often takes six or seven

tries before you quit for good.

Talk to a health-care provider for help.

Join a quit-smoking program. Your

workplace or health plan may offer one.

For Parents and Grandparents

Try to quit as soon as possible. If you

smoke, your children will be more likely

to smoke.

Don’t smoke in the house or car. If kids

breathe in your smoke, they may have a

higher risk of breathing problems and

lung cancer.

When appropriate, talk to your kids about

the dangers of smoking and chewing

tobacco. A health-care professional or

school counselor can help.

4. Eat a Healthy Diet

Despite confusing news reports, the basics of

healthy eating are actually quite

straightforward. You should focus on fruits,

vegetables and whole grains and keep red

meat to a minimum. It’s also important to cut

back on bad fats (saturated and trans fats)

and choose healthy fats (polyunsaturated and

monounsaturated fats) more often. Taking a

multivitamin with folate every day is a great

nutrition insurance policy.

Tips

Make fruits and vegetables a part of every

meal. Put fruit on your cereal. Eat

vegetables as a snack.

Choose chicken, fish or beans instead of

red meat.

Choose whole-grain cereal, brown rice

and whole-wheat bread over their more

refined counterparts.

Choose dishes made with olive or canola

oil, which are high in healthy fats.

Cut back on fast food and store-bought

snacks (like cookies), which are high in

bad fats.

Buy a 100 percent RDA multivitamin that

contains folate.

5. Drink Alcohol Only in

Moderation, If at All

Moderate drinking is good for the heart, as

many people already know, but it can also

increase the risk of cancer. If you don’t drink,

don’t feel that you need to start. If you

already drink moderately (less than one drink

a day for women, less than two drinks a day

for men), there’s probably no reason to stop.

People who drink more, though, should cut

back.

Tips

Choose nonalcoholic beverages at meals

and parties.

Avoid occasions centered around alcohol.

Talk to a health-care professional if you

feel you have a problem with alcohol.

For Parents and Grandparents

Avoid making alcohol an essential part of

family gatherings.

When appropriate, discuss the dangers of

drug and alcohol abuse with children. A

health-care professional or school

counselor can help.

6. Protect Yourself from the Sun

While the warm sun is certainly inviting, too

much exposure to it can lead to skin cancer,

including serious melanoma. Skin damage

starts early in childhood, so it’s especially

important to protect children.

Tips

Steer clear of direct sunlight between 10

a.m. and 4 p.m. (peak burning hours). It’s

the best way to protect yourself.

Wear hats, long-sleeve shirts and

sunscreens with SPF15 or higher.

Don’t use sun lamps or tanning booths.

Try self-tanning creams instead.

For Parents and Grandparents

Buy tinted sunscreen so you can see if

you’ve missed any spots on a fidgety child.

Set a good example for children by also

protecting yourself with clothing, shade

and sunscreen.

7. Protect Yourself From s3xually

Transmitted Infections

Among other problems, s3xually transmitted

infections – like human papillomavirus (HPV)

– are linked to a number of different cancers.

Protecting yourself from these infections can

lower your risk.

Tips

Aside from not having s3x, the best

protection is to be in a committed,

monogamous relationship with someone

who does not have a s3xually transmitted

infection.

For all other situations, be sure to always

use a condom and follow other safe-s3x

practices.

Never rely on your partner to have a

condom. Always be prepared.

For Parents and Grandparents

When appropriate, discuss with children

the importance of abstinence and safe s3x.

A health-care professional or school

counselor can help.

Vaccinate girls and young women as well

as boys and young men against HPV. Talk

to a health professional for more

information.

8. Get Screening Tests

There are a number of important screening

tests that can help protect against cancer.

Some of these tests find cancer early when

they are most treatable, while others can

actually help keep cancer from developing in

the first place. For colorectal cancer alone,

regular screening could save over 30,000 lives

each year. That’s three times the number of

people killed by drunk drivers in the United

States in all of 2011. Talk to a health care

professional about which tests you should

have and when.

Cancers that should be tested for

regularly:

Colon and rectal cancer

Breast cancer

Cervical cancer

Lung cancer (in current or past heavy

smokers)



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