Tips to Reduce the Risks of Getting Cancer

cancerYou might have probably heard of a lot of conflicting reports when it comes to cancer prevention. In most cases, what is known about cancer is still evolving. Just like all things that are unpredictable, be it the growth of the economy, stock market, need to call towing service due to a car breakdown, weather among others, so is cancer- very unpredictable. However, there are things everyone can do to minimize the risks of getting cancer. Some of these behaviors equally help in reducing the chances of getting other deadly diseases.

Here are critical health behaviors that can go a long way to improving your health and reducing the risk of getting cancer. Let’s look at them;

 

Maintain a healthy weight

Keeping your weight in check is in most cases easier said than done. First of all, if you are overweight, focus on not gaining any weight in the first place. As time moves by, focus on shedding some extra points until you can achieve the required lean mass. You need to integrate physical exercises and movements in your life. Eat a healthy and nutritious diet full of fruits, vegetables, and whole grains. You need to choose smaller portions and eat slowly.

Regular Exercise

While it can be a bit hard to find time for some, it is essential to include at least 30 minutes of your time every day to exercise. More time will always be better. Choose exercising on activities you enjoy. Many things count as exercises including walking, dancing or gardening. Make exercise a habit by setting a specific time every time in your day. You can stay motivated by exercising with someone.

 

Avoid smoking

smokingQuitting smoking is one of the best things you can do with your life. It may be hard, but yes, you can do it. If you want to quit smoking, you need to keep trying. In most cases, it takes about six to eight tries before you can stop for good. You can also talk to a healthcare provider for help.

Additionally, you can join a quit-smoking group or program. Parents should also try their best to keep their kids out of the cancer equation. Avoid smoking in the house or car, because if kids breathe in your smoke, they may develop a higher risk of lung cancer.

 

Eat a Healthy Diet

The basics of a healthy diet should not be confusing. In your meals, you should put much focus on fruits, vegetables, and whole grains. Always keep red meat to the minimum. It is also essential to cut off bad fats such as saturated and trans fats and choose healthy ones. Make fruits and vegetables every part of your meal. Instead of red meat, opt for chicken, fish, and beans. Always choose whole grain cereals, whole wheat bread and brown rice over more refined ones. Cut back on fast foods and snacks. If you have to drink alcohol, do that in moderation. You may consider avoiding occasions that are centered on alcohol.

How to Fight Being Overweight

balanced dietIt is not a secret that being obese negatively affects your self-esteem, health, and well-being. A person with a body mass index of more than 30 is considered overweight and puts themselves at a higher risk of medical complications, the likes of type 2 diabetes, heart diseases, certain cancers, hypertension, stroke among others. An increasing number of Americans are becoming overweight, and this leads to many health issues.

Your genes play a crucial role in your body weight. However, there are other factors involved. Most people get fat and overweight as a result of lifestyle habits on the foods they take. Those on the rise of getting fat today have easy access to fattening fast foods, sweets, and sugar. If you want to make the right steps to fight to be overweight, here are some essential steps to take.

 

Have a Balanced Diet

You need to eat clean and healthy by incorporating fresh and organic foods into your eating regime. Eliminate and reduce the use of canned and processed foods. Avoid foods high on sugar as well as floor-based foods such as pastry and bread. Avoid deep fried foods as they have a very high-fat content. Avoid as much as you can fast foods as they are packed with salt and lots of non-healthy fats. You should also eliminate drinks such as soda as they have vast amounts of calories.

 

Manage Stress

Stress is associated with a high increase in hormones such as serotonin and cortisol, which can quickly lead to a metabolic imbalance. This imbalance may lead to accumulation of fat in your body, especially around the waist. Stress is also associated with high blood pressure, a vice all working to make you obese. When you have anxiety, you get many food cravings, and the type of food your body asks for during craving period is one high on fat and sugar.

 

Good Sleep

good sleepTo control your weight, you need to have a good night sleep. Deep rest helps your entire body to function in the right way. Sleep is quite essential in regulating and modulating neuroendocrine functions and other metabolisms. Poor sleep can result in problems in your metabolism.

 

Regular Exercises

Physical activities are essential in reducing body fats and building muscles. Exercising also has a crucial aspect of preventing diseases that are associated with obesity, such as type 2 diabetes, cardiovascular diseases among others. Exercises also regulate unhealthy body fats to improve your mood and promote better sleep.