Archive for March, 2010

Avoid Summer and Sports-Related Injuries by Adjusting Your Diet

sports related injury
The summer months are the perfect time to get outdoors and enjoy sports and other summertime activities. But sports and activity-related injuries can happen at any age, so it’s best to be made aware of foods that can reduce inflammation, the leading cause of summertime injuries.

There are a number of anti-inflammatory foods that are out on the market that you can buy and add to your daily diet that can help reduce the number of injuries that may plague you over the summer. According to MSNBC.com, some of these include:

Omega-3 fatty acids- While other foods increase levels of inflammation in the body, omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage. Some of the best foods for Omega -3 fatty acids include: salmon (wild, fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3 fortified eggs, ground flaxseeds, walnuts, seaweed, and soybeans.

Extra virgin olive oil-
Olive oil contains the “good” monounsaturated fat, which protects the body against inflammation because it contains antioxidants called polyphenols. Try using olive oil when cooking, instead of vegetable oil or butter. Don’t load it on; just substitute one for the other in equal or lesser amounts. For the highest antioxidant content, choose “extra virgin” olive oil.

Antioxidants- Inflammation produces free radicals, those cell-damaging molecules that are formed in response to toxins or natural body processes. Antioxidants, such as vitamin C, selenium, carotenes, and bioflavonoids, protect the body from the effects of free radicals, and are a critical part of an anti-inflammation diet.

• Vitamin C- Some of the best foods include guava, peppers (yellow/red/green), oranges, grapefruits, strawberries, pineapple, kohlrabi, papayas, lemons, broccoli, kale, potatoes and Brussels sprouts.
• Selenium- Some of the best foods include Brazil nuts, tuna (canned light in water), crab, oysters, tilapia, lean beef, cod, shrimp, wheat germ and whole grains
• Beta carotene- Some of the best foods include sweet potato, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, sweet red pepper, apricots and spinach.
• Beta cryptoxanthin- Some of the best foods include winter squash, pumpkins, persimmons, papaya, tangerines, peppers (red chili and red bell), corn, oranges, apricots, carrots, nectarine, and watermelon.
• Quercetin- Some of the best foods include onions (red, yellow, white), kale, leek, cherry tomatoes, broccoli, blueberries, black currants, elderberries, ligonberries, cocoa powder (unsweetened), apricot, apple with skin (*Red Delicious), and red/purple/black grapes.
• Anthocyanidins- Some of the best foods include blackberries, black currents, blueberries, eggplant, elderberries, cherries, boysenberries, red/black/purple grapes, strawberries, plum, cranberries, rhubarb, red wine, red onion, and apples.

Vitamin D- Although we mostly think of vitamin D as important for bone strength, it is also critical for a number of other body functions, including joint health. Some of the best foods for Vitamin D include, wild salmon, mackerel (not king), sardines, herring, milk (skim, 1 percent, low-fat, skim plus), enriched soy milk, egg yolks, and mushrooms.

Spices- Certain spices, such as ginger and turmeric, seem to have anti-inflammatory effects. Among the most promising are ginger and turmeric.

All of these foods will help to reduce inflammation and help you better enjoy your sports and your summer, too.

Best Packaged Foods of 2010: Magazine Highlights Best Grocery Picks of the Year

carb image
Thanks to Women’s Health Magazine grocery shopping just got a whole lot easier. The magazine recently highlighted the best packaged foods that you can currently find in your grocery store aisles. This is the second year that they have given this complete list of “power foods” that will help anyone take the guesswork out of their next trip to the store to find healthy choices. Their team of nutritionists tested aisles’ worth of items for their annual roundup of the healthiest, tastiest, and most convenient supermarket finds.

Try foods in each of these categories to create the best meals for you and your family:

Breads: Whole grain bread, whole wheat bread, pita bread, English muffin, fiber cereal, Special K cereal, pomegranate cereal, oatmeal, granola, bagel.

Meats:
Organic chicken, deli meat, bacon, barbecued beef, roast beef, roast chicken, chicken strips, chicken brats, salmon, salmon burger.

Pasta: Fiber pasta, whole wheat pasta, elbow noodle, tortellini, wide noodle, Asian noodle, risotto, instant rice, flavored rice, best couscous, polenta.

Dairy: Whipped cream, Greek yogurt, fruit yogurt, organic yogurt, smoothie, string cheese, cheddar cheese, Muenster cheese, cottage cheese, farmer cheese, soy milk, skim milk, eggs, egg whites, sour cream, butter substitute.

Fruits and Vegetables: Fruit salad, organic applesauce, plum, mixed fruit, mango, sweet potatoes, green beans, salad, diced tomatoes, black soy bean, vegetable mix, Brussels sprouts, Asian vegetables, stir-fry medley.

Soup: Broccoli soup, steak and noodle soup, Italian soup, chicken gumbo, red pepper and tomato, acorn squash and mango soup.

Snacks: Natural bar, probiotic bar, peanuts, almond, rice snack chip, tortilla chip, pretzels, popcorn, crackers, grain crackers.

eating healthy 2010Frozen Meals: Chicken primavera, turkey medallions, macaroni and cheese, vegetable lasagna, pizza, black bean burger.

Condiments and Spreads:
Mayonnaise, peanut butter, almond butter, jam, fruit spread, maple syrup, hummus, salsa, marinara sauce, berry dressing, organic dressing, garlic dressing, ginger dressing, mustard dressing, ketchup, light mayo.

Sweets: Chocolate cookies, peanut butter cookies, brownie, chocolate bar, marshmallows, pudding, dark chocolate, dark chocolate blueberry, ice cream sandwich, fudge bar, cookie dough ice cream, ice cream cone, ice cream.

Drinks: Orange juice, diet drink, hot tea, cold tea, breakfast drink, hunger-tamer, hot chocolate, vegetable juice, grapefruit juice, plum juice.

While not all of these food items will work for you and your family, these suggestions can lead you in the right direction the next time you are “in the market” for making healthy meals. By being a smarter and more informed shopper you can choose the best meals each and every time you visit the grocery store.

Detoxify Your Diet and Improve your Health

detoxify your diet 2
Food is much more complicated than it used to be. Compared to times past we’re able to eat a greater variety of foods, we can eat foods from far-away places and even when they’re not in season but as a result we also consume a lot more highly processed and chemically-laden foods. Only by eating cleaner and purer foods can we truly achieve the kind of health that we desire. Take this advice when attempting to detoxify your diet and reduce your exposure to these unwanted ingredients.

Clean Produce Well: Before eating or cooking with any fruits or vegetables be sure to wash them very well. Washing your fruits and veggies eliminates the chemicals and pathogens from your food’s surface and help to eliminate any harmful ingredients.

Watch Your Animal Fat Intake: Do you know what’s in your animal fats? They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.

Avoid Cans: Cans are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical. While many companies are working to eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.

organic food imageThink Organic: According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears.

Choose Whole Foods:
Whole foods are not processed therefore they have their own natural ingredients. Choose whole grains and look for food items that say “whole” on them…but be sure to check the labels, just to be sure.

Safer Seafood: We are exposed to a number of chemicals when we eat seafood, particular methylmercury. Do your homework when shopping for seafood and choose seafood that has the lowest chemical and heavy metal amounts. Try choosing fish that are also caught without causing harm to the oceans.

Treadmill Workout: Burn an Easy 2,000 Calories This Week!

exercise treadmill
Has your treadmill become a haven for dust and drying clothes rather than using it as the fat burning cardio machine that it was created to be? Or maybe you are consistently working out on your treadmill but are getting tired and bored with the same old routine. Why not spice things up and increase the efficacy of this exercise machine standard. Below are a few tips and an easy treadmill workout with which you could potentially burn a quick 2,000 calories in just seven days.

According to Treadmilltalk.com a common treadmill mistake involves starting out at the pace you want to maintain without warming up and without pacing yourself. Treadmill exercise like this will quickly lead to sore muscles and possibly injuries, not to mention frustration. It also means you aren’t using all of your lower body muscles effectively.

There are several important elements to effective treadmill exercise. A few things to keep in mind are:

• Always warm up- It is essential to stretch your muscles and warm them up slowly by walking at a speed of no more than 1.5 to 2 mph for a minute or two. Switching from the heels to the toes for thirty seconds each, then stretching out your stride for another minute will help stretch all muscles properly.

• Increase your workout slowly- You should stay at one level for four weeks before moving on to the next level of difficulty. Any faster and you risk over-tasking your muscles or sustaining an injury. This is one of the most important tips for treadmill workouts to keep in mind. Burn-out is frequently the result of trying to rush to results.

• Always cool down-
Hopping off the treadmill after running and sitting down is an invitation for muscle cramps or worse. You need to slow down the pace and allow your muscles and heart rate to return to normal while you are moving.

Another common mistake with treadmill exercise is simply stepping on and walking or jogging at the same speed for twenty or thirty minutes. This will only succeed in making you very tired and very bored. It also isn’t a very efficient workout. Try this easy treadmill workout instead.

Day One:
Power walk – 30 minutes
Strength train – 20 minutes

Day Two:
Warm-up (walk easily, then briskly) – 3 minutes
Power walk – 2 minutes
Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 10 times
Cool down (walk easily) – 2 minutes

Day Three:

Warm-up (walk easily) – 5 minutes
Do your favorite strength-training move – 12 reps
Power walk (4-6% incline) – 3 minutes
Repeat steps 1 and 2 – 6 times
Cool down (walk easily) – 5 minutes

Day Four:
Warm-up (walk easily, then briskly) – 3 minutes
Power walk – 2 minutes
Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 6 times
Cool down (walk easily) – 3 minutes

Day Five:
Repeat Day One’s Routine

Day Six:
Warm-up (Walk easily, then briskly) – 5 minutes
Power walk – 2 minutes
Run fast (don’t sprint) – 4 minutes
Repeat steps 1 and 2 – 6 times
Cool down (walk easily) – 4 minutes

Day Seven:
Rest

Repeat this workout weekly or every other week. Remember to mix up your workouts to keep things fresh and exciting.

Savory Salmon: An Array of Health Benefits but Beware of Mercury

salmon
One of the healthiest foods that you can consume is fish, more specifically, salmon. Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.

Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat. Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish. In addition, eating foods like salmon, which contain very little trans-fatty acids, can help to reduce the risk of many diseases, like type II diabetes, heart disease and stroke.

Because salmon is chock full of protein, it contains sufficient amounts of every essential amino acid required by our bodies for growth and the upkeep of muscle tissue. These proteins also help our bodies to maintain a healthy metabolism, playing a key role in weight loss. In addition, eating salmon is one of the best ways to insure that we’re getting enough Omega-3 fatty acids.

According to MSNBC.com, Omega-3’s are a form of polyunsaturated fat that the body derives from food. Omega-3’s (and Omega-6’s) are known as essential fatty acids (EFAs) because they are essential for good health. They are essential to the development of healthy brains and other metabolically active tissues. Research shows that these fats do much more than regulate our brains: They can also lower risk of heart disease, arthritis, and cancer. They even help fight wrinkles and may block fat-cell formation. However, the body cannot make these fatty acids on its own so it’s important that Omega-3’s be obtained from food.

However, once you increase the amount of fish that you eat in order to reap the benefits, it’s also important to maintain healthy levels of consumption in order to avoid mercury exposure. Some types of fish are loaded with mercury and other contaminants, like PCBs, dioxins, and pesticides.

Today Show Health Correspondent, Joy Bauer on MSNBC.com says that the main reason mercury is bad for your health is that it negatively affects the brain and nervous system. Mercury poisoning can also adversely affect vision, kidney function, fertility, blood pressure regulation and heart disease.

High mercury fish to avoid: swordfish, shark, tilefish, and king mackerel (a little mackerel is fine). Tuna’s not great. If you buy canned tuna, you’re better off with the chunk light kind versus albacore or white. The worst for “dioxins” is farm-raised Atlantic salmon, which is also high in PCBs and pesticides.

Some of the very, very safest and best fish to eat are anchovies, herring, Atlantic mackerel, wild salmon, sardines, crab, halibut, scallops, shrimp, and tilapia.

Top 5 Reasons to Avoid Soda Pop

fat soda pop
The next time you’re mulling over your beverage choice, here’s a tip: avoid soda pop. The drink of choice for many, soda pop is full of sugar along with a myriad of other reasons why it should be avoided at all costs. Experts have time and time again researched soft drinks and the affects they have on our body. Here are five reasons why you should avoid soft drinks or at least limit your consumption:

Teeth damage- Soft drinks are filled with sugar and we all know the adverse affects that sugar has on our teeth. The sugar coats your teeth and wears away at your tooth enamel, causing decay and cavities.

Organ damage- Research has shown the drinking pop may be linked to chronic kidney disease, chronic liver disease and other life-threatening conditions. In a study recently released by MSNBC.com, people who drink two or more sweetened soft drinks a week have a much higher risk of pancreatic cancer, one of the most deadly forms of cancer. And while sugar is to blame, people who drink sweetened sodas regularly often have poor health habits in general which also may lead to forms of organ damage.

Diabetes risk and obesity- Soda is filled with high-fructose corn syrup, a leading cause of obesity in any age. Drinking soda has also been linked to the development of type 2 Diabetes. The high amounts of sugar in soft drinks cause your pancreas to produce an abundance of insulin, which leads to a “sugar crash.” Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases. This is particularly disruptive to growing children which can lead to life-long health problems.

No nutritional value whatsoever- Soda again is filled with sugar and empty calories. That’s about it! You get nothing nutritionally out of drinking soda.

Bone weakening- Soda contains phosphorous and caffeine and research has shown that both of these are believed to contribute to osteoporosis. Research also shows that people who are drinking soda are avoiding healthy drinks, like milk, that give bones much needed calcium.

So, the next time you are faced with a sugary soft drink dilemma, perhaps you should think twice and just grab some water or juice instead.

Exercise to Avoid: The Least Effective Workouts You Can Do

working out
We know, we know, it’s a headline you never thought you’d read. But it’s true. There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective. Unless you have the best form and are using the machines exactly as instructed, then you actually may be doing more harm than good to your body.

The following have recently been named by WebMD as some of the least effective exercises that you can do:

Behind the Head Lat Pull Downs- Unfortunately, only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar. The move done wrong can actually tear the rotator cuff.

Behind the Head Military Press-
This exercise done similarly to the behind the head lat pull down, can cause the same problems with the rotator cuff that the aforementioned could cause.

Upright Row-
This exercise done by pulling weights or a barbell underneath your chin can compress the nerves in your shoulder, actually impinging the shoulder.

Lying Leg Press (with knees bent too deeply) -
This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down. Unfortunately if you bend your knees too far, then you can seriously injure your back and/or knees.

Squats on a Smith Machine-
While the Smith Machine is generally an effective machine, the bar on the machine doesn’t give, which can force the body into risky positions, including placing the feet too far in front of you while doing their squats.

Using Bad Form on Cardio Machines- While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.

Always Lifting with a Weight Belt-
You will see plenty of people around your gym who are constantly wearing a weight belt. Unless you have a back injury, are lifting a lot of weight or if you have some other medical reason, then a weight belt is not necessary. Wearing a weight belt too often can weaken your core muscles, throwing off your entire workout.

Any Exercise Done While Wearing the Wrong Shoes- Wearing the appropriate shoes for working out is as important as using the proper form. Working out in the wrong type of shoes increases the pounding on your joints, and can lead to problems like plantar fasciitis or tendinitis.

While these are only a few exercises that have been deemed ineffective if done the wrong way, there are plenty of other machines and workouts that can harm you if you are doing them wrong.

Be sure to consult with the trainers at your gym before starting any workout and learn the proper way to use the machines that they have on hand.

Do’s and Don’ts to Protect Yourself from Getting Sick this Spring

spring sickness
Spring is fast approaching and with the changing of the seasons also comes a higher likelihood of falling victim to cold bugs and flu viruses. By following these easy do’s and don’ts for avoiding germs you can minimize your chance of getting sick this spring.

Do use hand sanitizer- Carry a pocket-size hand sanitizer with you at all times and use it generously whenever you are in public places. Germs are everywhere and on everything and by using hand sanitizer you are protecting yourself from bringing home these flu viruses.

Do wash your hands frequently- According to MSNBC.com washing your hands is the best way to fight viruses and germs, if you do it properly. It may seem like the simplest thing to do, but be sure that you are washing your hands frequently with warm water and soap, and for at least 15 to 20 seconds. Teachers are now telling students to sing the ABC’s or Happy Birthday to themselves while they are washing their hands to be sure you are washing for a full 15 to 20 seconds. Soap the top and bottom of your hands (including under your nails) for as long as it would take you to sing “Happy Birthday” twice. If you can’t get to a sink, a gel containing 60 percent or more alcohol will effectively remove germs. In addition to hand washing try using paper towels rather than bathroom and kitchen towels. Another important tip, don’t share toothpaste tubes. Most people touch their brush to the opening, passing along germs.

Do sneeze into the crook of your elbow- By sneezing into your elbow, you are avoiding transmitting flu viruses to your hands and will keep you from passing the virus to others. It may seem socially awkward at first, but soon you will see more and more people doing this when they sneeze.

Don’t shake hands- To keep from transmitting germs, avoid shaking hands with people when you greet them. Try a head nod, waving or smiling instead to greet someone. If you can’t avoid shaking someone’s hand, then be sure to use your hand sanitizer following the hand shake.

computer mouseDon’t use someone else’s phone or computer mouse- Phones and computers harbor some pretty heinous germs for hours. Avoid sharing someone else’s phone or computer mouse if at all possible. If you do have to use someone else’s phone or computer wipe it down with an alcohol swab prior to using it.

Don’t change a diaper without washing your hands immediately afterward-
This should be a given at all times and not just during the flu season, but stool harbors gastrointestinal bugs that cause diarrhea, vomiting and upset stomach. It may also contain H1N1, so anyone changing a diaper needs to be sure that they are washing their hands (for 15 to 20 seconds) following the changing.

Keep Diabetes Risk in Mind When Quitting Smoking

stop smoking
A large number of people resolve to quit smoking all over the world on a daily basis. We have all heard over and over again how bad smoking is for us and how it contributes to a number of health problems and risks. And while quitting smoking is a great resolution, a new study featured on CNN.com states that quitting smoking can increase your risk of developing type 2 diabetes.

Despite this new finding, experts caution that the benefits of quitting smoking — including a lower risk of heart attack and lung cancer — far outweigh the risk of developing diabetes, which can be treated with diet, exercise, and medication. However, the risk is something to keep in mind as you’re trying to quit smoking.

The study states that oftentimes when people quit smoking they have a tendency to gain weight, thereby making them a candidate for acquiring diabetes. The study followed 11,000 individuals without diabetes, where 45 percent of these individuals were smokers. After the nine year study, 1,254 people in the study developed type 2 diabetes. diabetes

To combat this risk doctors suggest paying extra attention to weight control and making other lifestyle changes if you have decided to quit smoking and want to decrease your risk of weight gain and developing type 2 diabetes.

Weight control is key, to counteract the increased risk of diabetes, people who quit smoking are encouraged to implement a series of lifestyle changes in consultation with their physicians.

Dr. Richard D. Hurt, director of the Nicotine Dependence Center at the Mayo Clinic in Rochester, Minnesota, recommends that people who quit smoking stick to small portions of low-fat, low-calorie foods. They should also get moving, he adds.
“Even just moderate exercise — like 30 minutes of brisk walking — reduces the urges to smoke and reduces withdrawal symptoms,” he says. “People are able to distract themselves, it makes them feel better, and it uses up some of the calories.”
Nicotine-replacement products may also be helpful since nicotine is largely responsible for the appetite-suppressing effect of cigarettes. Nicotine patches or gum deliver nicotine much more slowly than a cigarette, however, so to suppress appetite and prevent weight gain they may need to be administered in above-average doses, says Hurt, who was not involved in the new study.

If they are taken for at least three to six months, smoking cessation drugs such as bupropion, an atypical antidepressant sold as Zyban or Wellbutrin may also limit weight gain, Hurt says.

In addition to recommending lifestyle changes, it is suggested that physicians keep an eye on the blood glucose levels of patients who quit smoking, as elevated glucose levels can be a warning sign for type 2 diabetes.

Despite the study’s findings, doctors are quick to emphasize that quitting smoking — or better yet, never starting in the first place — is far healthier than continuing to smoke, which can cause a host of deadly health problems ranging from heart disease to lung cancer.

“Type 2 diabetes is associated with smoking to begin with; this study found there’s a 30 percent increased risk if you’re a smoker compared to nonsmokers,” he points out. “Stopping smoking increases that risk, but its way offset by the other health gains,” explains Dr. Hurt.

Straight From the Headlines: Forty Percent of Cancers Can be Avoided with Lifestyle Changes

Young female doctor checking an MR exposure
In a report released by the International Union against Cancer (UICC), of the 12 million people who are diagnosed with cancer every year worldwide nearly 40 percent could prevent this life-threatening disease by changing their lifestyles and obtaining vaccines in order to protect themselves against infection.

According to MSNBC.com, cancer is a leading cause of death worldwide and the total number of cases globally is increasing, according to the World Health Organization (WHO). The number of global cancer deaths is projected to rise by 45 percent from 2007 to 2030 from 7.9 million to 11.5 million deaths, driven partly by a growing and aging global population.

“If there was an announcement that somebody had discovered a cure for 40 percent of the world’s cancers, there would quite justifiably be huge jubilation,” UICC president David Hill told Reuters in a telephone interview. “But the fact is that we now have the knowledge to prevent 40 percent of cancers. The tragedy is we’re not using it.”

Cervical and liver cancer can both be prevented by obtaining vaccines, since these two cancers are caused by an infection. The UICC said it wanted to focus policymakers’ attention on cancer-preventing vaccines — like ones made by GlaxoSmithKline and Merck & Co against the human papillomavirus (HPV) which causes cervical cancer, and others against hepatitis B, which causes liver disease and cancer.

The experts said the risk of developing cancer could potentially be reduced by up to 40 percent if full immunization and prevention measures were deployed and combined with simple lifestyle changes like quitting smoking, eating healthily, limiting alcohol intake and reducing sun exposure.

As found on about.com, here are eight lifestyle changes that could help prevent cancer:

cigarettePreventing Cancer Tip #1- Avoid Smoking and Exposure to Smoke
Smoking is responsible for many types of cancer including lung cancer. One of the best ways to prevent cancer is to quit smoking or never even start. Smoking is the most significant cancer risk factor that we can reduce.

Prevent Cancer Tip #2- Practice Sun Safety
Skin cancer is one of the most common forms of cancer. In fact over one million Americans are diagnosed with skin cancer each year. However, it’s also one of the most preventable types of cancer. Avoid UV ray exposure by wearing sunscreen, avoiding mid-day sun, wearing protective clothing and staying away from tanning beds.

Prevent Cancer Tip #3- Eat Fruits and Veggies
A diet rich in fruits and veggies greatly reduced your risk of developing cancer and many other conditions. Green, orange, and yellow fruits and veggies are best at preventing cancer. Dark fruits like blueberries as well as cruciferous veggies likes broccoli also have anti-cancer properties.

Prevent Cancer Tip #4- Limit Red Meat and Animal Fat

A diet high in animal fat increases the risk for several types of cancer including colon cancer. A diet high in fat is also a major cause of obesity which is also a risk factor for many types of cancer.

Prevent Cancer Tip #5- Limit Alcohol Intake
Drinking excessive amounts of alcohol regularly increases the risk factor for many types of cancer. Men who drink merely 2 alcoholic drinks per day and women who have 1 per day significantly increase their risk factors.

Prevent Cancer Tip #6- Exercise

The American Cancer Society recommends exercising 30 minutes, at least 5 days a week for cancer prevention. By doing this you can reduce your risk for many types of cancer.

Prevent Cancer Tip #7- Practice Safe Sex

Unsafe sex can result in the infection of the human papillomairus (HPV), a known cause for cervical cancer a risk factor for many other types of cancer. HIV/AIDS is also associated with some types of cancer.

Prevent Cancer Tip #8- Get Screened Regularly
Cancer screening tests can be useful not only in detecting cancer, but also helping prevent it. Screening tests like the colonoscopy and Pap smear can detect abnormal cellular changes before they turn cancerous. Other cancer screening tests are available and may be useful for early detection, but not necessarily cancer prevention. Prostate cancer screening through digital rectal exams and PSA tests can help detect prostate cancer early. Mammograms and other imaging tools are also recommended to detect breast cancer in women. However, these tests need to be done regularly.