Sport Fitness & Physique

Richard Carmona, former United States Surgeon General, has stated that nearly 40-50% of cancers could be avoided by following better lifestyle and nutrition practices.

There is also a growing body of research suggesting that only 5-10% of cancers in humans are caused by genetic defects. This would seem to indicate that the vast majority of cancers are caused by environmental situations, nutritional  and behavioral patterns.

Whoa…

So what does that really mean?

Well, the good news is that this means that we can really fight cancer…on a very personal level.

We can beat cancer, we can save ourselves, our friends and our family members from the ravaging effects of that nauseously devastating, absolutely incapacitating, depressing and deadly disease of cellular corruption -(cancer) …90 to 95% of the time.

How empowering  is that, huh?

So, how do we do that?

Well, the first thing we do is avoid all the  behaviors that we know darn well increase our cancer risk:

• Avoid tobacco and tobacco products
• Avoid second-hand smoke
• Avoid alcohol in excess (daily alcohol consumption has been found to increase cancer risk by over 40%)
• Avoid processed meats (hot dogs, lunch meats etc..) and foods containing nitrates
• Avoid trans-fats and hydrogenated oils (chips, fries and fried foods)
• Avoid sugars and simple starches (cancer cells thrive is glucose-rich environments and depend on simple sugars to grow and to spread)
• Avoid excessive sun exposure (use sunscreen) and exposure to tanning beds (in 2009, the World Health Organization elevated tanning beds to its highest cancer risk category)

Next, we fortify our bodies with valuable antioxidants,  fiber,  lingans,  monoterpenes  and phytochemicals that boost our immune system -fight off disease -strengthen our cells and fight free-radicals which are known to cause cancer.

And just how do we fortify our bodies with these magical, disease fighting compounds?

Why, by consuming copious amounts of fresh fruits and vegetables -of course! Fresh fruits and vegetables contain all of these wonderful compounds as well as plenty of water, essential minerals, nutrients and valuable fiber.

How much fruit and how many vegetables?

It’s really kind of tough to overeat fruits and especially vegetables -they are so full of goodness that they tend to fill us up pretty quickly.  However, do your best to eat servings of each at every meal. And, it is certainly a good idea to balance your consumption of both -don’t favor one over the other.

A good rule of thumb suggests that children need 4 – 6 servings of fresh fruits and vegetables a day, while adults should enjoy at least 6-8 servings  -even more for athletes and physically active individuals.

Here’s a simple strategy to remember. – It’s called the 4-P’s of cancer prevention:

1. Plants -eat more plant based foods -Like fruits and vegetables
2. Physical activity -as little as 30 minutes of brisk activity a day can greatly improve your health, shrink your waistline and reduce your risk of cancer by as much as 40%
3. Portion control -eating smaller portions throughout the day instead of a few large meals has been shown to reduce stress, balance blood glucose and help curb appetite and cravings for sweets.
4. Practical -none of these habits are going to come easily or become part of your routine unless they can be maintained. Work on the 4-P’s consistently -and over time, you will find that your life and your health have improved, while your risk of cancer has greatly decreased.

New habits are never easy to implement -but you can do it -you know you can.

Start simply and stay with it.

Decrease your odds of developing cancer -and win the battle before you have to ever fight it.

-To your Good Health!