The new year is the perfect time to set positive intentions and focus on cultivating habits that support your overall well-being. Research shows that a healthy lifestyle can prevent about one-third of most cancers and can reduce your overall cancer risk by up to 40%.
Here are five simple tips to get you started on your journey to a healthier lifestyle:
- Incorporate Movement into Your Day: Aim to engage in at least 30 minutes of moderate physical activity each day, and 150 minutes (2.5 hours) of medium- to high-intensity aerobic physical activity a week. Regular exercise can help lower your risk of cancer — including breast, colon, stomach and endometrial (uterine) cancers — by reducing levels of inflammation, boosting the immune system and regulating hormones.
- Make Healthy Food Choices: A healthy diet can help you reduce your cancer risk. It’s recommended that you opt for whole grains, protein-rich foods like beans and nuts, and five or more servings of fruits and veggies daily. Limit your intake of processed foods, including fast foods, prepared foods and desserts.
- Choose Water: Stay hydrated by opting for water over sugary drinks — like fruit juices, soda or energy drinks — which have added calories. And do your best to limit or eliminate your alcohol consumption, as there is a strong link between alcohol and certain cancers.
- Maintain a Healthy Weight: Carrying excess weight, especially around the waist, can increase your risk of cancer, including breast, liver, colon and kidney. A balanced diet of nutritious foods and consistent physical activity can help you keep a healthy weight. Be mindful that other factors can also affect your weight, like genetics and health conditions, so a healthy weight will look different for everyone.
- Practice Mindfulness and Stress Management: Prioritize your mental health by finding ways to practice self-care. Learn how BC Cancer patients reduce stress and anxiety, which includes seeking out supportive care services, finding a happy place, getting outside to enjoy nature and advocating for or making a donation to a cause that is meaningful to them. Another way you can reduce your stress is by managing your sleep and creating a consistent sleep schedule.
Integrate these healthy habits into your daily routine in a manner that best suits you and your needs. Remember, progress is about consistency and not perfection.
Cheers to a healthier and happier year ahead!
Sources: BC Cancer, Nutrition & Exercise; BC Cancer, Physical Activity – Reduce Your Risk; BC Cancer, Healthy Eating – Reduce Your Risk; BC Cancer, Healthy Weight – The Science
