Balanced lifestyle can lower your Cancer risk
CANSA agrees with the World Cancer Research Fund’s findings indicating that if you work towards the three goals below, you will reduce your cancer risk by a third
Everyone started the New Year’s Resolutions at the beginning of the year and they have already been forgotten about. But it’s not too late to start over and get a balanced lifestyle which can lower your Cancer risk in the future.
CANSA agrees with the World Cancer Research Fund’s findings indicating that if you work towards the three goals below, you will reduce your cancer risk by a third:
1. Eat Smart (a wholesome, balanced diet, including what you drink)
2. Maintain a healthy body weight (SA has the highest occurrence of obesity in sub-Saharan Africa, including children and teens)
3. Be physically active (World Health Organisation has determined that 47 % of SA adults have insufficient levels of physical activity)
Not only will you lower your risk for several cancers, but also your risk for other non-communicable diseases, such as heart disease, stroke, diabetes, etc.
CANSA Emalahleni has very helpful people that work there that can help give advice on reducing your risk of Cancer.
But if you don’t get a chance to get to the CANSA office in eMalahleni anytime soon here are some tips you can start doing so long.
So what can you do: (just some ideas)
1. Life is hectic – avoid making last minute trips to the local ‘fast food’ outlet, by preparing meals in advance where possible. Cook a double portion healthy, balanced meal, eat one and freeze the other.
2. Reduce your portion sizes – eat three healthy meals a day – don’t starve yourself and wolf down an enormous portion later.
3. If you didn’t prepare it right, salt will not make the meal taste better, only salty! Use alternate herbs to add flavour food, limiting salt to one teaspoon per day (per person…)
4. Bring ingredients home that won’t tempt you to eat unhealthily. Choose healthy snack options instead, to still the hunger pangs. If you don’t put it in the shopping cart, you’re not likely to start…
5. Avoid food high in fat, sugar and low in fibre. Eat less red meat (beef, lamb, pork), replacing it with fish, poultry, beans, lentils and soya products, and avoid processed meats (ham, bacon, salami, etc).
6. Do aim to eat at least 2 ½ cups of veggies / fruit per day, adding wholegrain and pulses where possible.
7. Plan lunch boxes for school and work instead of buying meals at the tuckshop or canteen – find super lunch box tips here in our CANSA Smart Lunch Box Planner, which includes recipes…
8. What you drink counts too – avoid sugary drinks such as fizzy sodas and alcohol. Drink unsweetened, pure fruit juice (diluted). Increased sugar intake is linked to obesity and alcohol consumption increases your cancer risk.
9. Teach kids to prepare healthy, balanced meals from the start (instead of giving your toddler a sugary biscuit, opt for a carrot stick…)
10. Encourage your children to play physical games: hop scotch; skipping; take them to the park, or play areas designed to get them moving and strengthening their muscles. Make exercise a family affair… or even join the Park Run at Bankenveld Circle every Saturday morning at 08:00.
11. Get up, choose to move, use the stairs, stretch, join neighbourhood sport groups or ones that encourage physical activity.
12. Limit your screen time, or time on digital devices which encourages less physical activity.
What can your community do: As eMalahleni is a close knitted community, community efforts are essential in creating an environment that encourages healthy food choices and physical activity?
Community members can make their voices heard in the following ways:
1. Lobby for healthier food options offered at schools, educational institutions, or in the workplace.
2. Encourage and empower community members to grow their own fruit and vegetables.
3. Community members or service providers can donate healthier food options to organisations supporting poorer community members
4. Lobby for safe places where community members can walk, run, ride their bicycle, etc (like the Witbank Park Run).
5. Encourage events that provide the opportunity to be physically active or start or support a club which does so.
6. Provide opportunities for recreation that do not revolve around sedentary, passive behaviour
7. Community members or service providers can donate play equipment encouraging the development of motor skills, or help local schools (play schools through high schools) to improve sports facilities.
If you want to contact the CANSA Emalahleni office on 013 656 5420.
