Central Peninsula Hospital | Pulse | Winter 2019

PULSE Winter 2019 3 2 3 Maintain a healthy weight. In the body, fat produces hormones that promote cell growth. These hormones also produce proteins that cause inflam- mation and insulin resistance, which may also promote cell growth and reproduction. The more cells divide, the more chance there is for cancer to develop. Fat around your waist may be particularly dangerous. Speak with your doctor about what a healthy weight would be for you. And remember, both the diet and physical activity described here will help you achieve it. Could preventing cancer be as easy as 1, 2, 3? According to experts, in many cases the answer is yes. Doctors can’t say with certainty who will get cancer. And they can’t offer a guaranteed way to keep the disease from striking. But after reviewing thousands of studies, they’ve deter- mined that cancer isn’t always something that just happens. Often, the disease can be linked to behaviors and lifestyle. That means our everyday choices may lessen our cancer risk. Certainly that’s true with smoking. If you choose to kick a ciga- rette habit or not smoke in the first place, you dramatically lower your risk of lung cancer—and several other types of cancer. But prevention doesn’t end there. According to the Ameri- can Institute for Cancer Research, taking these three steps may also go a long way toward staying cancer-free: Eat mostly plant foods. Fruits, vegetables, whole grains and legumes contain phytochemicals that may bolster the body’s ability to fight cancer in a variety of ways. For example, some phytochemi- cals seem to prevent cancer-causing substances from becoming active in the body. Others may help heal dam- age to the body’s cells or trigger the death of cells that are cancerous. Aim to eat a colorful variety of fruits and vegetables each day. And at mealtime, strive to fill at least two- thirds of your plate with plant foods. Animal foods, such as meat, should make up no more than one- third of your meal. But try to limit red meat to 18 ounces or less each week, and avoid processed meats. Be physically active at least 30 minutes each day. Growing evidence suggests regular exercise may reduce the risk of cancers of the colon and, in women, of the endometrium and breast (in those who have gone through menopause). The benefit to the colon may be due to the fact that physical activity promotes the quick pas- sage of waste. In women, activity may lower levels of hormones that raise cancer risk. A 3 -step plan for preventing cancer Read about our comprehensive cancer prevention and treatment program at www.cpgh.org/oncology .