Steps to take to decrease your risk of developing cancer
Guest Blog from Anita Chaperon, FitHappyHealthy.com
October is Breast Cancer Awareness month in the USA. So even though we’re not there (obviously), it gives us a great opportunity to help raise awareness of this terrible disease.
But rather than talk about the terrible effects of breast cancer, and how many lives it destroys (you can read up on this here), I want to focus on some simple steps you can take to decrease your chances of getting it. (Of course there are no guarantees – it depends on quite a few genetic and lifestyle factors but every little helps)
1. Eat healthy – I know this one comes up as advice for pretty much everything. That’s because what you put in your body, defines the quality of everything you get out of it. Not just how you look, but also how you feel, and your ability to think clearly.
The usual advice – very simple:
- Eat fresh fruit and veg as often as possible.
- Eat lean meats and variety of them (including fish).
- Cut out as much of the processed/pre-prepared meals and foods as you can handle.
- Cut out sugar as much as possible.
- Use a good quality vitamin and mineral supplement to ensure you get optimum nutrition.
- Eat small frequent meals without exceeding your total daily calorie optimum.
2. Drink plenty of water – another obvious one. Sorry I keep repeating myself – but there really isn’t that much mystery or magic to good nutrition and healthy hydration.
Remember that by the time you feel thirsty – you’re already dehydrated. So drink plenty of water and often. A good way to measure if you’re drinking the right amounts is to notice if you’re going for number 1’s about once an hour.
3. Relax regularly – this is VERY IMPORTANT. Stress affects every single function in your body. And although some moderate stress is good and necessary for the body, most of us overdo it by a mile. Stress is a big contributor to chronic inflammation building in your body which predisposes you to cancer and other diseases.
By relaxing regularly (meditation is great for that) you make sure your body is free to function as well as possible – including fighting off illnesses.
Sleep is a big part of regular renewal and relaxation. So get plenty of it.
4. Bounce Bounce Bounce Bounce… You may have never heard of this one. It has to do with your lymphatic system.
Your lymphatic system takes care of all the toxins in your body and also makes sure to distribute nutrients to each cell. The lymphatic system is actually larger than your cardio-vascular system. However it has no pump (like your heart) to move the lymph around. So unless you get regular exercise and have an active lifestyle, it is highly likely your lymph is very sedentary. That simply means that your cells are stewing in their own sewage… Not a pretty image…
So by bouncing you are helping the lymph move around – by the up down shaking movement and through the contractions in your muscles as the movement is performed.
How to bounce well?
Simple. Stand straight with your arms by your sides. Now bounce on the balls of your feet, making sure your whole body has freedom of movement.
Beware of three things:
- Don’t bounce in the mornings. Your body isn’t ready for it.
- Don’t bounce on a full stomach – you may do damage.
- Brace your abs when bouncing.
5. Self examine
This is important for early detection of potential problems. I’m no doctor so instead of trying to regurgitate the process – here is a link to how to do a breast self examination properly.
Our September challenge went very well – thanks to everyone who took part and allowed themselves to enjoy one thing that made them happy – at least on one of the days in September :o)
So this month’s health challenge is this:
Point 4 above said “Bounce Bounce Bounce Bounce…” – and that’s our October challenge.
To do 200 bounces at least once a day. SIMPLE!
And don’t forget to notice how you feel as the month progresses.
See you next month.
P.S. And if you liked the information above, and you think it’ll be useful to someone else – please take a moment and Tweet it (below) or Email it to them – thanks.
P.P.S. My friend Rusty (a fellow fitness expert) shared a very personal story about how breast cancer affected his family at the age of 12. He also pointed me to the blog of a remarkable lady – Steph. She is remarkable, because she is brave enough to share her fight with breast cancer on her blog – all whilst being pregnant with her second child. I felt it appropriate to share Steph’s story with you as it is touching, but also VERY INSPIRATIONAL. Her blog is called “Bald, Fat and Crazy: The Musical“…