According to Daniela Schmid, Ph.D., and Dr. Michael Leitzmann of the Department of Epidemiology and Preventive Medicine, the University of Regensburg, people who get little exercise have a higher risk for developing cancers like colon, endometrial, and lung.
Furthermore, the risk increases with each 2-hour increase in sitting time; 8% for colon cancer, 10% for endometrial cancer, and 6% for lung cancer, although the last was borderline statistically significant.
Some of these factors come hand in hand with being in front of the TV for several hours, which increases the possibility of eating junk food, such as ice cream and sweetened beverages. The risk of cancer can be reduced with good nutrition and more physical activity.
5 Tips for avoiding sedentary behavior and the consumption of a poor diet in our free time.
- Increase your daily consumption of fruit and vegetables
- Diets high in fruit may lower the risk of stomach and lung cancer.
- Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
- Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
- Eating oranges, berries, peas, bell peppers, dark leafy greens, and other foods high in vitamin C may also protect against esophageal cancer.
- Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
- Have a bottle of fresh water near you at the time you plan to watch movies or TV series.
- Do some physical activity, aiming for at least 30 minutes per day, e.g. walking, running, yoga, field sports, going to playgrounds, etc.
- Avoid trans-fats, also called trans-fatty acids. They raise your “bad” cholesterol and lower your “good” cholesterol. A diet laden with trans-fat increases your risk of heart disease, the leading killer of adults (e.g. fried foods such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, french fries, fried chicken, etc.)
- Limit your consumption of processed and red meat. Eating about 2 oz. (50 grams) a day of processed meat increases the risk of colorectal cancer by 20%.
Empowered Health & Cancer Wellness is an advocate and supporter of HEALTHY CHOICES – Cancer has been increasing significantly leading to high death rates over the years in African-Caribbean communities and countries but this doesn’t have to be the case.
It’s been estimated that approximately 25 – 40% of all cancers have a nutritional connection.
With APPLIED KNOWLEDGE Cancer is PREVENTABLE.