HOW DO YOU STAY HEALTHY?

8 Ways to Stay Healthy and Prevent Cancer

Eight healthy behaviors can go a long way toward improving your health

But also, to reduce the risk of many cancers as well as heart disease, stroke, diabetes and osteoporosis.

A cool way to prevent this would be to adopt our Trainboard the balance board that also works your heart. And it's not as complicated as you might think.

So take charge of your health and encourage your family to do the same.

Choose one or two of the behaviors below to start with. Once you have mastered them, move on to the others.

1. Maintain a healthy weight

Keeping your weight under control is often easier said than done, but a few simple tips can help.

First of all, if you are overweight, focus on not gaining more weight in the first place. This in itself can improve your health.

Then, when you're ready, try to lose a few more pounds to improve your health even more.

To find out where you fall in the weight range, click here.

Advice

• Incorporate physical activity and movement into your life.
• Eat a diet rich in fruits, vegetables and whole grains.
• Choose smaller portions and eat more slowly.

For parents and grandparents

• Limit the time children spend in front of the television and on the computer.
• Encourage healthy snacks based on fruits and vegetables.
• Encourage physical activity during free time.

2. Exercise regularly

Few things are as good for your health as regular physical activity.

Although it can be difficult to find the time, it is important to get at least 30 minutes of activity per day.

More is better, but any quantity is better than none.

Advice

• Choose activities that you enjoy. Many activities are considered exercise, including walking, gardening, and dancing.
• Make exercise a habit by setting aside the same amount of time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
• Stay motivated by exercising with someone.

For parents and grandparents

• Play active games with your children regularly and take family walks or bike rides when the weather permits.
• Encourage children to play outside (when it is safe) and participate in organized activities, such as soccer, gymnastics, and dance.
• In the morning, walk your children to school. It's great exercise for everyone.

3. Don't smoke

You've heard it before: If you smoke, quitting is absolutely the best thing you can do for your health.

Yes, it's difficult, but it's also far from impossible. Every day, more than 1,000 Americans quit smoking for good.

Advice

• Keep trying! It often takes six or seven tries before you quit for good.
• Ask a healthcare professional for help.
• Participate in a smoking cessation program. Your workplace or health insurance plan may offer one.

For parents and grandparents

• Try to quit smoking as early as possible. If you smoke, your children will be more likely to smoke.
• Don't smoke in your home or car. If children breathe in your smoke, they are at greater risk of respiratory problems and lung cancer.
• When appropriate, talk to your children about the dangers of smoking and chewing tobacco. A health care professional or school counselor can help.

4. Adopt a healthy diet

Despite confusing reports, the basics of healthy eating are actually quite simple. You should focus on fruits, vegetables, and whole grains, and keep red meat to a minimum.

It is also important to reduce bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often.

Taking a daily multivitamin that contains folate is an excellent nutritional insurance policy.

Advice

• Include fruits and vegetables in every meal. Put fruit on your cereal. Eat vegetables as a snack.
• Choose chicken, fish or beans instead of red meat.
• Choose whole grains, brown rice and whole grain breads over their more refined counterparts.
• Choose dishes prepared with olive or canola oil, which are high in healthy fats.
• Cut down on fast food and store-bought snacks (like cookies), which are high in bad fats.
• Buy a 100% RDA multivitamin that contains folate.

5. Drink alcohol only in moderation, if at all.

Moderate alcohol consumption is good for the heart, as many already know, but it can also increase the risk of cancer.

If you don't drink, don't feel pressured to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there's probably no reason to quit.

On the other hand, people who drink more should reduce their consumption.

Advice

• Choose non-alcoholic beverages at meals and parties.
• Avoid alcohol-centric occasions.
• Talk to a health professional if you think you have a problem with alcohol.

For parents and grandparents

• Avoid making alcohol a staple of family gatherings.
• If necessary, discuss the dangers of drug and alcohol abuse with children. A health professional or school counselor can help.

6. Protect yourself from the sun

While the warmth of the sun is certainly inviting, too much sun exposure can lead to skin cancer, including serious melanoma.

Skin damage begins early in childhood, so it is especially important to protect children.

Advice

• Avoid direct sunlight between 10am and 4pm (peak hours). This is the best way to protect yourself.
• Wear hats, long-sleeved shirts, and sunscreen with SPF 15 or higher.
• Do not use sunlamps or tanning booths. Try self-tanning creams instead.

For parents and grandparents

• Buy tinted sunscreen so you can see if you've missed a spot on a restless child.
• Set a good example for children by also protecting yourself with clothing, shade and sunscreen.

7. Protect yourself from sexually transmitted infections

Among other problems, sexually transmitted infections - such as human papillomavirus (HPV) - are linked to a number of different cancers.

By protecting yourself from these infections, you can reduce your risk.

Advice

• Besides not having sex, the best protection is to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection.
• In all other situations, always use a condom and follow other safe sex practices.
• Never rely on your partner to have a condom. Always be prepared.

For parents and grandparents

• When the time is right, talk to children about the importance of abstinence and safe sex. A health professional or school counselor can help.
• Vaccinate girls and young women and boys and young men against HPV. Talk to a health care professional for more information.

8. Get tested

There are a number of important screening tests that can help protect against cancer.

Some of these tests help detect cancer early, when it is most treatable, while others can help prevent cancer from growing.

For colorectal cancer alone, regular screening could save more than 30,000 lives each year. That's three times the number of people killed by drunk drivers in the United States in 2011.

Consult a healthcare professional to find out what tests you should have and when.

Cancers that should be tested regularly:

• Colon and rectal cancer
• Breast cancer
• Cervical cancer
• Lung cancer (in current or past heavy smokers)

How can I stay fit?

Six things to do to stay fit

Staying fit is as crucial as the heart that pumps blood throughout the body and the brain that works to maintain balance in our body.

Being in shape is the least we can do given the health situation and the needs that currently prevail!

Various types of pollution at ever higher levels and diseases at their best, weakening the immune system.

Diseases that previously struck humans after the age of forty no longer seem as surprising as they do today when such diseases are diagnosed in a child born during his innocent childhood.

Whether it is obesity or any other lifestyle related disease, humans of all age groups are prone to it.

Staying fit is the best preventative care one can take to stay away from these diseases.

A balanced diet

Food consumption and eating habits play a major and primary role in how we live our life and with what type of lifestyle – healthy or unhealthy.

A balanced diet consists of various food components in precise and appropriate quantity and quality according to the needs of the individual.

It is easily digestible and contains a proper ratio of proteins, fats and carbohydrates, i.e. 1:1:4, for overall body development in the right proportions.

The diet may vary from person to person depending on the needs of the body, after consulting a dietician or family doctor.

Active lifestyle

This plays an important role in maintaining physical fitness. School children should prefer walking rather than being driven by any type of vehicle if it is within walking distance.

Stairs can be used instead of elevators. Rather than staying glued to the television or mobile screens, you should opt for outdoor games.

In this way, one can lead a more active lifestyle by adding physical effort.

Yoga and exercises or workouts

Studies have proven that stress and tension lead to weight gain and ruin fitness.

These activities are very beneficial in relieving them and should therefore be used to maintain good control over weight and fitness.

They also help control your weight by burning excess calories stored in the body and therefore play an important role in maintaining a healthy weight when combined with balanced meals.

Avoid fatty foods

Fats are the main contributors to the calorie count. These extra calories, which are more than the required number, tend to accumulate in the body.

So it's best to avoid them, and the more you can, the more likely you are to stay fit.

Avoid overeating: This means consuming the right amount of food according to the body's needs.

The more food we eat, the more calories we consume beyond our needs, leading to accumulation, which increases the risk of obesity and lifestyle-related diseases.

Better to consume the right amount!

Don't skip meals

Skipping meals, such as breakfast, lunch and dinner, is strictly forbidden, contrary to what people who are on a diet to get in shape think.

If you skip a meal, you will definitely overeat at the next meal, which will lead to weight gain because it increases hunger and leads to more food consumption the next time.

Avoid alcohol, tobacco and drugs

Always keep in mind that these addictive agents tend to cause weight gain.

Alcohol is absorbed directly from the stomach into the bloodstream and is easily stored as fat.

Therefore, it should be avoided completely to facilitate the body's fitness.

Follow these simple tips to get fit and toast to your health by adding life to your days with a fit lifestyle!

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