In honor of National Cancer Prevention Month, let’s review ways to reduce your risk of developing cancer and the benefits of annual screening.
Did you know that about 42% of cancer cases and 45% of cancer deaths are preventable.
According to the American Cancer Society, more than 4 in 10 cancers and cancer deaths are linked to modifiable risk factors. Living a healthy and active lifestyle can not only protect you from developing certain types of cancer, but other diseases as well.
Nutrition
With evolving research and individual differences, there is one nutrition message on which all health experts agree. Eating a high quantity and quality range of vegetables provides abundant nutrients to boost your health and helps your body prevent disease.
It is recommended to get 5-10 servings of low carb vegetables daily from all colors of the rainbow. Yes — we’re with you, that sounds like A LOT! How is it possible to eat that many servings of vegetables in one day? First, let’s clarify what 1 serving looks like.
1 serving = ½ cup of cooked veggies or 1 cup of raw veggies
Some tricks to get your full veggie fix include making green smoothies, veggie soups and meal prepping at the beginning of the week to make vegetables more readily accessible. You can even get creative by making simple swaps like veggie noodles instead of pasta, or using lettuce as wraps instead of tortillas. Try new vegetables you’ve never had before and look up ways to prepare them.
EAT MORE — Colorful Veggies and fruits, fiber rich beans and peas and lean proteins such as fish.
EAT LESS — Red meat, processed foods and foods with added sugar.
Here are some great articles and resources for healthy eating >> 17 Ways to Eat More Veggies // One Health Tip All Experts Agree On // Foods that Fight Inflammation // AICR's Foods that Fight Cancer™
You can also follow this great blog by St. Thomas Resident and owner of RCFSTT, Gilly Anne Smith, which is full of healthy recipes, workouts and much more! >> MoveFuelMind
Staying Active
Incorporating exercise into your routine has so many benefits from reducing stress, increasing energy, boosting your immune system, controlling your weight , AND reducing your risk for cancer.
Living in the Virgin Islands has many perks, one of them being our year-round wonderful weather. This gives us endless opportunities to stay active outdoors or finally start that routine — it’s never too late. If on St. Thomas, take a walk on the new and improved Charlotte Amalie Waterfront, Paradise Point hill or on Magen’s Bay at sunset. On St. John, take a weekend trek on one of the National Park trails. On St. Croix, bike or run along one of the many trails or beaches. Mix it up, grab a friend and keep it fun.
Screening
Cancer screening procedures and detecting cancer early can make all the difference. In particular, catching cancers like prostate or cervical cancer early, can prevent them from becoming debilitating and ensure that you are strong enough to take on cancer.
Talk to your doctor about annual screenings based on your age, gender and risk factors. Some noteworthy cancer screenings from the American Cancer Society include:
BREAST— Women ages 40 to 44 should have the choice to start annual breast cancer screening with mammograms (x-rays of the breast) if they wish to do so.
COLON — For people at average risk for colorectal cancer, the American Cancer Society recommends starting regular screening at age 45.
CERVICAL — People between the ages of 25 and 65 should get a primary HPV (human papillomavirus) test* done every 5 years.
>> View our list of local screening and treatment resources
Living a cancer prevention lifestyle seems overwhelming at first, but just remember that making small gradual changes will ultimately have have a lasting impacts on your health and overall wellbeing.
Want more information? Check out this comprehensive guide from the Prevent Cancer Foundation.
STOP CANCER BEFORE IT STARTS!® A GUIDE TO PREVENTING CANCER
Sources: American Cancer Society