Making Good Choices For Good Health
A healthy diet and exercise benefit our overall health. However, can a healthy diet and exercise help prevent cancer? The American Cancer Society confirms that scientific evidence proves that diet and exercise can help prevent cancer and cancer death. The good news is that you can start at any age and still reap the benefit!
Limit your intake of high-fat foods, particularly from animal sources.
Choose most of your foods from plant sources.
Exercise regularly, maintain a healthy weight, and limit your intake of alcoholic beverages.
Eat five servings of fruits and vegetables. Choose from the following:
- ½ cup fruit
- ¾ cup juice
- ½ cup cooked vegetable
- 1 cup leafy vegetable
- 1 medium apple
- 1 slice of bread
- 1 ounce of dry cereal
- 1 cup cooked cereal, rice or pasta
Make the switch to low-fat foods
Begin by easing the low-fat foods into your everyday eating habits. Try tuna packed in water instead of oil; use a cooking spray versus cooking oil; select the no-fat or low-fat dairy products. Bake, broil or roast foods instead of frying.
When you do eat meat, select lean meats and eat smaller portions. When dining out, look for low-fat menu items or the “healthy alternative” meal selections that many restaurants offer today. (Beans are a great substitute for meat with their high-protein, mineral, fiber and vitamin content. )
Add 30 minutes of moderate exercise to your daily regime. Walking, swimming, gardening, housework and dancing are good ways to get in 30 minutes of exercise.
The 30 minutes of exercise does not need to be continuous. You may consider taking the stairs instead of the elevator, parking the car at the back of the shopping mall parking lot or setting a daily time for walking the dog. Your dog will love you and also benefit from the regular exercise.
Aim for a healthy weight range
Losing weight is not easy, but with regular exercise and the appropriate diet changes, it will become easier to maintain your healthy weight range. Remember to check with your doctor before doing strenuous exercise or drastic dieting.
Limit alcoholic beverages
- A drink is 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of whiskey
- Men–limit alcohol to two drinks a day
- Women–limit alcohol to one drink a day
Know The 7 Warning Signs Of Cancer
|1. Change in bowel or bladder habits|
|2. A sore throat that does not heal|
|3. Unusual bleeding or discharge|
|4. Thickening or lump in breast or elsewhere|
|5. Indigestion or difficulty in swallowing|
|6. Obvious change in a wart or mole|
|7. Nagging cough or hoarseness|
If you notice a warning sign, see your doctor. Remember . . . early cancer usually does not cause pain, so do not wait to feel pain to see your doctor. Also, see your doctor for regular checkups and do not wait for problems to occur. Prevention is the best cure.
For a free card listing the seven warning signs of cancer or for more information about cancer or the Health Alliance cancer services. To locate a physician in the area, click on Find a Physician.
The Health Alliance supports many community efforts for cancer patients and their families. We are a proud major supporter of Cancer Survivor’s Day. The hospital staff helps organize this special patient support day. Our staff also participates in American Cancer Society events, sponsors races, walks/marathons and health fairs, as well as educational programs.
Healthy Living Article List
|For Women||For Seniors||Fighting Cancer||Your Heart||Emergency 101|
|Work Smart||Bones, Muscles and Joints||Nutrition News||Advice From Our Docs|