The "Big C"

Well, again, I've been absentee.  I hate being so inconsistent, but when faced with sleep or updating this page...well, you know which one wins!  There's been a lot going on during waking hours and I've been working hard to keep up with personal and professional needs.  Unfortunately, a beloved family member has been managing the possibility of a cancer diagnosis.  Diagnosis is still uncertain and we're praying for the best, trusting God with tomorrow, and leaning on each other for encouragement.

As a registered dietitian nutritionist (and well before I was an RDN) I've always been a firm believer that nutrition and a healthy lifestyle can play a big part in helping keep us healthy and avoid many diseases.  Cancer is one of those diseases.  While some people will get cancer regardless of their healthy habits, because of genetics and influences out of their control, many types of cancer may be prevented.  Here are six ways to reduce your risk:

Source

1. Get screened.  If found early, most cancers are highly treatable and even curable.  Mammograms, pap smears, colonoscopies, prostate exams, and the like may not be pleasant, but they're quick and they're reliable.  Many of these screenings should be part of an annual check up, but some are every few years - some people may need screening more often than average.  Your specific health history will determine your risk.  Regardless and most importantly, screening saves lives.
2. Exercise.  Keeping your body fit may help protect you from cancer.  At least 30 minutes per day of moderate to vigorous exercise can help reduce your risk for colon, prostate, or breast cancer.  According to Cancer.net, "Physical activity may lower the risk of cancer by preventing obesity, reducing inflammation and hormone levels, and improving insulin resistance and immune system function."  Get moving!
3. Eat a primarily (or all) vegetarian diet.  Filled with free radical scavenging antioxidants, fruits and vegetables are powerhouse of protective compounds.  Nuts and seeds are a great source of minerals and healthy fats too.  Beans, peas, and lentils are full of fiber and antioxidants.  These foods serve as the basis of a cancer fighting diet, replenishing your body's ability to repair itself and fight off pathogens that could contribute to the development of some types of cancer. **Today's a great day to eat GREEN!
4. Maintain a healthy weight.  This is an emerging issue, but it appears that obesity may actually contribute to the development of some cancers.  Being overweight increases your risk of esophageal, bladder, kidney, colorectal, post-menopausal breast, pancreatic, ovarian and endometrial cancers according to the American Institute for Cancer Research.
5. Protect your skin.  According to the American Academy of Dermatology, one in five

   

   Source

   Americans will be diagnosed with skin cancer during their lifetime.  Protecting your skin by wearing sunscreen, hats, protective clothing, and avoiding over-exposure and sunburn are essential.  Add to this regular skin screenings (especially if you were a tanner or had frequent sunburns) and you can significantly reduce your risk.
6. Watch your alcohol consumption.  Drinking more than 1 drink/day for women or 2 drinks/day for men (or binge drinking) increases your risk for a variety of cancers from pancreatic to liver to breast cancer.  In small amounts, alcohol has health benefits, but when we drink too much, it quickly becomes a toxin.  If you are unable to moderate your intake, it's healthier not to drink.

No one wants to hear the words, "you have cancer."  But if you do, having healthy habits like these in place already will help give you the best chance at recovery and cure.  Be healthy!