Roswell Park Comprehensive Cancer Center
Cancer Prevention Recommendations | Survivorship Healthy Lifestyle Series
welcome to the survivorship healthy lifestyle program today we're going to go through the 10 cancer prevention recommendations from the american institute for cancer research or aicr the aicr has used the latest research to put together a blueprint for reducing cancer risk in later videos we'll dive into more detail on these recommendations but for now let's just go with a brief overview of what these recommendations are the first recommendation is to be a healthy weight the idea is to maintain your weight in a healthy range and to avoid weight gain in adult life there can certainly be some complications to this and some challenges but taking it slow and steady you can incorporate some healthy lifestyle changes into your everyday routine the second recommendation is to be physically active the goal is to get 150 minutes of physical activity over the course of the week whether that's 30 minutes a day for 5 days a week or however it fits into your schedule in this series we'll have videos from a personal trainer showing you some strength training exercises as well as resources on activities like yoga and qigong the third recommendation is to eat a diet rich in whole grains fruits and vegetables beans nuts and seeds again we'll go into each of those food groups in other videos the fourth recommendation is to limit the consumption of foods that are higher in saturated fat and added sugars that's because these foods can provide excess calories and make it difficult for you to manage your weight the fifth recommendation is to limit the consumption of red and processed meats red meats are meats like lamb beef and pork and processed meats or meats like hot dogs lunch meats and bacon that's because these have been shown to have a link with colorectal cancer risk the sixth recommendation is to limit the consumption of sugar sweetened beverages try to stay hydrated throughout the day with water and other unsweetened drinks the seventh recommendation is to limit consumption of alcohol for cancer prevention it's best not to drink alcohol but if you do drink try to limit it to two drinks per day for men or one drink per day for women keep in mind that drink sizes at restaurants and bars are bigger than a standard drink size the eighth recommendation is to try to get your nutrient needs through food first and avoid using supplements for cancer prevention the ninth recommendation is for mothers to breastfeed your babies this is generally going to be healthier for both baby and mom and the 10th recommendation is for cancer survivors to try to follow all of these recommendations the best that you can after cancer treatment these recommendations are for cancer prevention but research has shown that following these same recommendations can help avoid cancer recurrence and help reduce the risk of other chronic diseases now take a moment to reflect on which of these guidelines might make sense for you to focus on are there some that you're already meeting or some that seem more achievable to you again we'll go over these in more detail and help you set up goals to get to these recommendations thanks for watching and be sure to check out the rest of the videos in the survivorship healthy lifestyle program you
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