5 Ways to Stay Cancer Free

-By Mark Woodgate
(Personal Trainer, Manager & Owner of Bay Bodyfit Health & Fitness Centre)

 

Recent findings suggest that cancer is a modern man-made disease and that it was virtually non existent in the ancient world. Our modern lifestyles, toxins in our foods and environment are contributing to epidemic rates of cancer. 

Of particular interest is the field of epigenetics and the discovery that we can switch certain genes on or off depending on the lifestyle choices we make. In other words, if your mother or sister had breast cancer, this doesn't mean that you have to suffer the same fate. 

1) Exercise regularly

The ACSM (American College of Sports Medicine) recommends a minimum of 30 minutes of exercise 5 times per week. Through regular exercise we can maintain a healthy bodyweight. Overweight and obesity is associated with a higher incidence of cancer. For example, the more bodyfat you have the higher your estrogen levels and the greater your risk of developing breast cancer.

What's the secret to making exercise a regular part of your life? It's to do the things you enjoy. For some people this might be taking up yoga or pilates, group fitness classes such as Zumba, resistance training, regular walks on the beach - or a combination of these activities. The important thing is to find something you enjoy and then do it regularly. In the words of Nike, "Just Do It!'   

     2) Eat healthy & nutritious foods

     We need to emphasize plenty of fresh fruit and vegetables as these foods are high in antioxidants. Antioxidants mop up free radicals generated as a result of our modern lifestyles - for example stress, pollution and toxins in our environment. Antioxidants also boost our immune system and protect us from cancer. 

Also, many of us tend to be deficient in healthy fats, in particular omega 3’s. Omega 3’s can be found in olive oil, nuts, avocado, & oily fish such as salmon and tuna. Deficiencies are associated with higher rates of depression, osteoporosis, alzheimers and cancer.

3) Limit your alcohol intake

The body can only metabolise alcohol in very small quantities. If you’re serious about good health and preventing disease and cancer, the recommendation for women is 1-2 units of alcohol per day and 2-3 units per day for men. 2 units is the equivalent of a standard glass of wine or 1 glass of beer. 

A few years ago some studies were released stating that red wine has heart healthy benefits, however it’s important to note that it's not not the alcohol that makes it healthy, it’s an antioxidant called resveratrol which can be found in grapes. 

The take home message is to drink alcohol in moderation - or don't drink at all.  

4) Get plenty of sunshine

One of the best ways to boost your immune system and fight cancer is to make sure you’re getting plenty of the sunshine vitamin, vitamin D. Unfortunately many of us have bought into the myth that we need to avoid the sun at all costs, however low vitamin D levels are associated with a higher risk of developing 16 types of cancer. 

Weather permitting, try to get between 10-15 mins of sun exposure everyday.

(For more information about the relationship between sun exposure, vitamin D and cancer, visit: http://www.mercola.com)

5) Drink plenty of water

Studies reveal that many of us are dehydrated, particularly the young and elderly who don’t enough water or substitute for other alternatives.

Drinking caffeinated beverages such as coffee, tea, red bull or 'V' depletes the body of water. This can result in health problems such as high blood pressure, headaches, dry skin and low energy levels. Many researchers estimate that at least two thirds of the population is dehydrated and this is contributing to a growing epidemic of illness and disease. 

Ideally for every kilogram of bodyweight you should be drinking at least 25mls of water, so if you weigh 60kgs that’s a minimum of 1.5 litres water per day. 

Conclusion:

Don’t wait until it’s too late. Take preventative action NOW to improve your lifestyle and stay cancer free.

   

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