Being healthy to avoid cancer
Megan reports back from a conference in which one of the speakers, Christine Thomson, lists the steps we can take to stay healthy to prevent cancer and other conditions like heart disease:
The nine recommendations are:
- Body Fatness - be as lean as possible within a normal range of body weight (waist circumference shouldn't be >102cm for males and >88cm for females)
- Physical Activity - be physically active as part of everyday life (30min of exercise every day, and as you get fitter 60min + of moderate exercise or 30min of vigorous exercise)
- Foods and Drinks that promote weight gain - limit consumption of calorie dense foods and sugary drinks (did you know we tend to eat the same weight of food each day so the higher the energy density the more calories you eat)
- Plant Foods - eat mostly foods of plant origin (at least 5 servings per day of fruit and vegetables, try to have unprocessed cereals and/or pulses, and limit refined starchy foods)
- Animal Foods - limit intake of red meat and avoid processed meat (eat <500g>
- Alcoholic Drinks - limit alcoholic drinks (no more than 2 for men/day and 1 for women/day)
- Preservation, processing, preparation - limit consumption of salt, avoid mouldy cereals and legumes
- Dietary Supplements - aim to meet nutritional needs through diet alone
- Breastfeeding - Mothers should breast feed exclusively for 6 months and baby's should be breastfed
Megan has put out a challenge to take at least one recommendation and make a change to enact that recommendation. Thankfully, I can say that I have achieved the last recommendation, having breastfed both my children.
So my challenge for the week is to restrict my alcohol intake to just one glass a day, or less. I've started easy and hope to take on a recommendation each week.
What recommendation would be a challenge for you?
Image: '#294: Out with the old' dejahthoris