![\"Getting](\"http:\/\/ehealth.cooperhealth.org\/wp-content\/uploads\/2010\/04\/ehealth_20100420_story_sm.jpg\" "\\"Getting")
April is Cancer Control Month, a time to stop and think about how our lifestyle choices could be putting us at risk for developing the disease.<\/p>\nApril is Cancer Control Month, a time to stop and think about how our lifestyle choices could be putting us at risk for developing the disease.<\/p>\n
Research now shows that like tobacco and alcohol use, many cancer-risk factors are within our control, namely, our weight, the foods we eat, and our level of physical activity.<\/p>\n
Experts say that, by keeping off the extra pounds, eating the right foods and exercising daily, we can cut our chances of developing several types of cancer.<\/p>\n
According to reports from the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), carrying excess body fat causes more than 100,000 cancer cases annually in the United States. In its commissioned review of the scientific literature, the WCRF\/AICR found convincing evidence that excess body fat is a cause of six different cancers: colorectal, post-menopausal breast, endometrial, pancreatic, kidney and esophageal.<\/p>\n
\u201cThe way to achieve a healthy body weight is to balance energy intake (food and drink) with energy used (physical activity),\u201d said registered dietitian Linda A. Goldsmith, M.A., R.D., an out-patient oncology dietitian at the Cooper Cancer Institute. \u201cResearch shows that exercise not only plays a role in weight control, it also fights cancer independent of weight,\u201d Goldsmith said.<\/p>\n
The healthiest way to keep your weight down is to limit your intake of added sugars, saturated fats and trans fats, all of which provide a lot of calories and little to no essential nutrients. Fried foods, cookies, cakes, candy, ice cream and sweetened soft drinks are a few examples.<\/p>\n
Also, you can healthfully reduce your calorie intake by decreasing the size of your food portions. Pay attention to standard serving sizes and read food labels to become more aware of the number of actual servings you eat. For instance, the recommended serving for ready-to-eat cereal is one ounce.<\/p>\n
![\"Healthy](\"http:\/\/ehealth.cooperhealth.org\/wp-content\/uploads\/2010\/04\/ehealth_20100420_story2_sm.jpg\" "\\"Healthy")
Your diet should emphasize foods from plant sources (vegetables, fruits, whole grains and beans) and limit processed meats (bacon, ham, sausage, cold cuts, hot dogs), and red meats (beef, pork, lamb). The WCRF\/AICR report found that eating more than 18 ounces of red meat per week increases the risk of colorectal cancer.* The compounds in plant-based foods may help stop possible carcinogens from becoming cancerous, but there is no clear research linking these foods to stopping the possible cancer-effects from red meat.<\/p>\n
The AICR recommends that the food on your plate be composed of more than two-thirds plant foods and less than one-third animal foods; this will help ensure your meat intake is low and allow you to enjoy satisfying and potentially protective meals.<\/p>\n
*One MacDonald\u2019s Big Mac contains 7.5 ounces of red meat. If you eat three Big Macs a week, you\u2019re consuming 4.5 ounces\u00a0more than\u00a0the recommended weekly limit. <\/em><\/p>\n When it comes to increasing your level of physical activity, the recommendation is to engage in regular, intentional exercise of moderate to vigorous intensity at least 30 minutes a day, five or more days per week. (Forty-five to 60 minutes per day is preferred. Be sure to check with your doctor before starting any exercise program.)<\/p>\n Moderate intensity activities are those that require effort equal to a brisk walk. In addition to walking, other examples of moderate exercise include dancing, leisurely bicycling, yoga and doubles tennis.<\/p>\n Vigorous intensity activities generally are those that use large muscle groups and cause a faster heart rate, deeper and faster breathing, and sweating. Jogging, running, aerobic dancing, circuit weight training and fast bicycling are some examples of vigorous exercise.<\/p>\n To begin eating mindfully and living actively to help prevent cancer, Goldsmith offers these helpful hints:<\/p>\n For more detailed information on this topic, register for \u201cNutrition, Physical Activity and Cancer – The Power of Prevention,\u201d a free seminar presented by the Cooper Cancer Institute\u2019s Linda A. Goldsmith, M.A., R.D.<\/p>\n This seminar will be offered at 1 p.m. on three Thursdays in June:<\/p>\n Call 1.800.826.6737 for more information and to register.<\/p>\n","protected":false},"excerpt":{"rendered":" April is Cancer Control Month, a time to stop and think about how our lifestyle choices could be putting us at risk for developing the disease. Research now shows that like tobacco and alcohol use, many cancer-risk factors are within our control, namely, our weight, the foods we eat, and our level of physical activity.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[95,98],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-admin","4":"has-excerpt","5":"has-more-link","6":"post-1349","8":"format-standard","9":"category-ehealth-connection","10":"post_tag-cancer-institute","11":"post_tag-cancer-risk"},"yoast_head":"\nExercising Regularly<\/h3>\n
Getting Started<\/h3>\n
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Join Us for a Free Seminar: Nutrition, Physical Activity and Cancer – The Power of Prevention<\/h3>\n
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