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Stay Fit, Active and Prevent
Disease as Fall Approaches




Summer is a great time to get active, eat and stay healthy. But as fall approaches, it's also the best time to maintain your level of activity and nutrition as the weather chills and outdoor recreation decreases. Always remember that exercise and proper nutriton are the best ways to prevent disease and enhance your health and wellness:

-Eat a variety of healthful foods, with an emphasis on plant sources.

-Eat five or more servings of a variety of vegetables and fruits each day.

-Include vegetables and fruits at every meal and for snacks.

-Limit French fries, snack chips, and other fried vegetable products.

-Choose 100% juice if you drink fruit or vegetable juices.

-Choose whole grain rice, bread, pasta, and cereals in preference to processed (refined) grains and sugars.

-Limit consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks and sugars.

-Limit consumption of red meats, especially those high in fat and processed.

-Choose fish, poultry or beans as an alternative to beef, pork and lamb.

-When you eat meat, select lean cuts and smaller portions.

-Prepare meat by baking, broiling or poaching, rather than by frying or charbroiling.

-Choose foods that help maintain a healthful weight.

-When you eat away from home, choose food low in fat, calories and sugar and avoid large portions.

-Eat smaller portions of high-calorie foods. Be aware that "low fat" or "fat free" does not mean "low calorie" and that low-fat cakes, cookies, and similar foods are often high in calories.

-Substitute vegetables, fruits, and other low-calorie foods for calorie-dense foods such as French fries, cheeseburgers, pizza, ice cream, doughnuts and other sweets.

Adopt a physically active lifestyle. Adults should engage in at least moderate activity for 30 minutes or more on five or more days of the week; 45 minutes or more of moderate to vigorous activity on five or more days per week may further reduce the risk of breast and colon cancer. Children and adolescents need at least 60 minutes per day of moderate-to-vigorous physical activity for at least five days per week.

Helpful Ways to Be More Active

-Use stairs rather than an elevator.

-If you can, walk or bike to your destination.

-Exercise at lunch with your workmates, family or friends.

-Take a 10-minute exercise break at work to stretch or take a quick walk.

-Walk to visit co-workers instead of sending an e-mail.

-Go dancing with your spouse or friends.

-Plan active vacations rather than only driving trips.

-Wear a pedometer every day and watch your daily steps increase.

-Join a sports team.

-Use a stationary bicycle while watching TV.

-Plan your exercise routine to gradually increase the days per week and minutes per session.

Maintain a healthful weight throughout life.
Balance caloric intake with physical activity. Lose weight if currently overweight or obese.Being overweight or obese is associated with an increased risk of developing several types of cancer: Breast (among postmenopausal women), Colon, Endometrium, Esophagus, Gallbladder, Pancreas and Kidney.

If you drink alcoholic beverages, limit consumption.
People who drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink a day for women. The recommended limit is lower for women because of their smaller body size and slower metabolism of alcohol. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled spirits. Alcohol is an established cause of cancers of the: Mouth, Pharynx (throat), Larynx (voice box), Esophagus, Liver and Breast. Alcohol may also increase the risk of colon cancer.

More information on Prevention

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