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               TOP 10 LIFESTYLE CHANGES TO REDUCE YOUR RISK OF CANCER

 

  1. NUTRITION

The fuel you provide your body is the first step to keeping your body strong.

Choosing low fat options, limiting refined sugars, and eliminating pre-processed foods will prevent your body from having to fight the toxins a poor food supply delivers. A good rule of thumb is to go organic or as close to it as you can get.

A nutrition plan high in natural foods like fruit, vegetables, grains, seeds and nuts, fish high in omega-3, beans, and low-refined oils such as olive oil or coconut oil will give your cells vitamins, minerals, and energy to keep you going each and every day. Don’t forget to read your labels!

   2. CONTROL BODY WEIGHT.

Ideal body weight should beone kilogram for every one inch in height.so a person 5’ 8” should be 68kgs + or – 4kgs maximum

More than 65% of the adult population in the United States is considered medically overweight or obese and childhood obesity is rising every year. The steady climb in our national weight coincides with our rate of heart disease, diabetes, and cancer to name a few. It is causing a chain reaction to every aspect of our health.

Maintaining (or obtaining) a healthy weight is crucial to your lifespan, your

quality of life, and determines your risk of serious illness. It’s considered a

national epidemic and though it is an uncomfortable topic – the number of

illnesses linked incontrovertibly to being overweight is terrifying. Start small,

know that every good change helps, and give your heart a rest.

  3. WATER CONSUMPTION.

Experts estimate that women should drink approximately 90 ounces (2.5 litres) each day and men should drink 100 ounces (2.8 litres) each day for optimum hydration. Your body is primarily made of water and without enough of it, most of our basic functions such as our lymphatic system, digestion, central nervous system, circulation, and respiration suffer.

Start with eight ounces (one large cup) each day if you rarely or never drink water.

Add another eight ounces every week until you’re consuming 64 ounces at the

minimum. You’ll notice a difference in your skin, breathing, and mental clarity

when you add water to your day.

  4. REDUCE STRESS.

The studies linking stress to chronic inflammation which leads to diseases from

Alzheimer’s to cancer are astounding. The stress response causes a physiological reaction within your body and every part of you suffers for it. Removing “non-crucial” stressors from your life may seem difficult but small changes can make a big difference. Hate your commute to work? Try public transportation. Hate how packed the grocery store is when you go? Try early in the morning or late in the evening instead.

Stressors you’re unable to remove – such as a sick relative, the after-effects of

divorce, or a toxic co-worker – can be handled more effectively with deep

breathing exercises and meditation.

Stress can and will kill you by inches. Take steps to lessen stress in every area

of your life.  Surround yourself with positive people who encourage a stress-free environment with joy & laughter in your life.

  5. EXERCISE

You don’t have to join an expensive gym to get exercise. Walking around your

block, following a yoga video(doing yoga) on your computer, or doing low-impact aerobics in the comfort of your living room will get you moving at no cost. If you live a sedentary lifestyle, any additional movement is going to make a difference. Get up, get moving, and be kind to yourself.

  6. BREATHING

 Slow , deep rhythmical breathing for 30 minutes /day is very good for the body. Each breath should be at elast 30-60 seconds & make your body work.

Please view  complete breathing at --Pranayama for basic health  -https://www.youtube.com/watch?v=qI_WKqQ3qac

  7. QUIT SMOKING & ALCOHOL.

Smoking raises your risk for every single known disease. It shortens your life by

slowly damaging your healthy cells. It is never too late to quit and it has never been easier to get help. There are now nationwide programs to help you quit the habit for good.

If you quit smoking right now, your heart rate will begin to return to normal within one hour. Your oxygen levels will begin to rise within one day and your risk of heart attack will begin to drop. Two days of not smoking will improve your sense of taste and smell. In three days, the nicotine is flushed from your body. Your system will begin to regenerate cells damaged by smoking and lung function will begin to improve within two weeks. Every aspect of quitting is good for you. Fight through withdrawal, kick the addiction, and breathe again.

When you consume more than a glass or two of alcohol each day, it raises

inflammation levels in your body, robs your body of folate, raises hormone levels, and causes you to gain weight. A natural irritant, it can lead to damage in the mouth, throat, digestive system, and liver over time.

  8. GET ENOUGH SLEEP.

Sleep deprivation is a chronic problem in our modern world. Adults should get

between 7 - 9 hours every night to allow your body time to restore your cells.

According to Harvard Women’s Health Watch, 75% of adults in the United States & a lot in India report getting too little sleep due to late nights & early morning waking.

A lack of adequate sleep leads to reduction in memory and retention, weight

gain, an increase in blood pressure, poor mood, and lowers immunity steadily

over time, which increases your risk of serious disease.

  9. GET GOOD SUNLIGHT & AVOID OVEREXPOSURE TO UV RAYS.

Skin cancer is the most common cancer diagnosed in the western world due to higher latitudes & easier UV rays penetration into the atmosphere. The

most common cause is overexposure to UV (ultraviolet) light due to sunbaking during the hottest part of the day ( 11 am –3pm) which is preventable.

Sunlight gives you a natural potent form of vitamin D. Take care to avoid the sun during the hottest part of the day, and wear protective clothing if you’ll be outside all day.

  10. TRY IMMUNE ENHANCING HERBS.

These powerful herbs have medicinal qualities that can boost your immune system. Some of these herbs and plants are:

Fresh Garlic ,Mushrooms: Shiitake, Reishi, and Maitake, Dried Astragalus, Panax Ginseng (mainly known as Korean or Asian Ginseng) ,Echinacea, Tasty antimicrobials: Thyme, Rosemary, and Oregano, Ginger, Turmeric, Gingko Biloba, Basil(Tulsi) , Neem (Kadulimb).

Naturally, implementing all of these lifestyle changes will help every part of you prevent disease but you don’t have to do them all at once. Consider making one change every couple of weeks, making it part of your daily regimen, then adding another change and another.

Before you know it, you’ll be on the road to better health and an immune system that has every tool you can provide to make it stronger. While it might not prevent every disease – including cancer – it will definitely improve your chances of avoiding it and increase your likelihood of beating it if it becomes part of your life.

It’s never too late to adopt a healthier lifestyle. One step, one day at a time, you can strengthen your natural defences against cancer and supercharge your immune system.

 

This data has been Ty Bollinger's contribution on cancer & prevention.

I have included this data on my website to provide people with the avenues available for information re: cancer, recovery & prevention.

For more details: www. thetruthaboutcancer.com

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