Studies estimate that about 35% of all cancers are preventable, and diet and lifestyle can make a big difference in your overall risk of developing cancer. Sunnybrook dietitian Pauline Wisdom-Gilliam offers her best advice for staying healthy.
Weight matters. Achieving and maintaining a healthy body weight is a key element to disease prevention. If you need to lose weight, do so gradually and using methods that are safe and sustainable. And remember that even a small decrease in your overall weight can have an impact.
Move it. Staying physically active is important to reduce your risk of cancer and many other diseases. Aim for at least 150 minutes of moderate intensity activity, like walking, or 75 minutes of vigorous intensity, like running, every week. Choosing an activity you enjoy will help you maintain it over time.
Eat well. Studies point to the preventive benefits of a largely plant-based diet rich in vegetables, fruits, whole grains and legumes. This should be the foundation to which other healthy foods, like lean meats, can be added. Avoid processed foods that are often high in salt, fat and sugar. Also, limit your intake of red meat, which includes pork, lamb and beef.
Raise a glass, but not too often. If you drink, limit alcoholic drinks to 2 for men, and 1 for women daily.
Supplements. The basis of a healthy strategy should be a balanced diet, and not supplementation. The bottom line is, don’t rely on supplements to keep you well!
