cancer cells feed on. So load up on high fiber fruits and vegetables, choose fish over red meat, whole grains over refined white flour, and go for the olive oils, beans and lentils, as these are the foods that will nourish and sustain you and not the cancer.
Exercise 3 to 6 Times a Week
Another surefire way to lower your risk of cancer (and many dis- ease processes) is regular physical activity. Studies have demonstrat- ed a consistent reduction in certain cancers, such as breast cancer, when physical activity was engaged in the teen years and early 20’s. Likewise, a 20%-30% to as much as 70% reduction in risk, depend- ing on the cancer type, has been demonstrated in adults who get 30 minutes of sustained aerobic exercise three to six days a week. So just like our diet, our physical activity can have a significant impact on our health.
Cut the Risk by 60% In fact, initiate a plant-based diet along with regular aerobic ex-
ercise and you have potentially reduced your risk of cancer by more than 60%! Create a pill that can do this and you will probably win the Nobel Prize in Medicine.
Avoid Hormone Disruptors & Inflammation Triggers
While diet and exercise are two key components to our health and well-being, there are other factors to pay attention to. Hormones are implicated in certain types of cancer. Certain substances found in our environment mimic natural hormones. These include PCBs found in plastic food wraps, BPA found in older plastic water bottles, and toxic pesticide and hormone residues found in many dairy and beef products.
Inflammation is another major trigger, whose biochemical process ultimately leads to cellular and DNA damage. Inflammation develops from a variety of sources, such as the processed sugars and gluten mentioned previously. Other common sources include tobac- co smoke, alcohol, radiation, and potentially many other chemicals you are exposed to every day. But do not fret. The cellular and DNA damage that evolves into cancer does not develop overnight. A healthy cell must first trans- form through local benign overgrowth, to atypia and carcinoma in situ, ending with a tumor that can invade or metastasize. Every step we take to minimize DNA damage through our choices in food, our physical activity, and limiting exposure to harmful chemicals takes us one step closer to a healthful vibrant life. So if the answer is that simple, why aren’t more of us doing it?
Don’t wait until it is too late. Start your path toward health and re- covery now. Be creative! Make the journey toward health fun. Find a workout or cooking buddy who can keep you on target. Share reci- pes or workout plans with co-workers. Get your family and friends involved. It will be well worth the effort, for everyone.
Hannah Eucker, DO is an Osteopathic physician board certified in Neuromusculoskeletal Medicine and Osteopathic Manipulative Medicine. She currently works at the Osteopathic Wellness Center in Ridgefield, CT where a holistic and hands-on approach is used to help the patient achieve optimal health and healing. For more information or to schedule an appointment, please visit www.osteo-
pathicwellness.net or call 203-438-9915. See ad on page 13.
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