ACS GUIDELINES FOR NUTRITION AND PHYSICAL ACTIVITY FOR CANCER PREVENTION

A facet of the Ciudad De Zamboanga B.R.E.A.S.T. Installation Art
(Bra to Raise Early Awareness for Screening and Treatment)
by Rameer Tawasil in collaboration with Bra Art from
Zamboanga artists, Ciudad Medical Zamboanga staff and
partners in the community who donated decorated bras!
photo credit: Rameer Tawasil

I may not be the ideal person to talk about this, considering I am not the most healthy person around, but as I was going over BREAST WELLNESS and BREAST CANCER AWARENESS articles in the internet, I read about the American Cancer Society Guidelines for Nutrition and Physical Activity for Cancer Prevention which I know would be of interest to many of us.

The reference for this guideline is from:

Kushi LH, Doyle C, McCullough M, et al. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention: reducing the risk of cancer with health food choices and physical activity. CA Cancer J Clin. Jan-Feb 2012; 62(1):30-67 

Achieve and maintain a health weight throughout life.

• Be as lean as possible throughout life without being underweight.
• Avoid excess weight gain at all ages. For those who are currently overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
• Engage in regular physical activity and limit copnsumption of high-calorie foods and beverages as key strategies for maintaining a healthy weight.

Adopt a physically active lifestyle.

• Adults should engage in at least 150 minutes of moderate intensity or 75 minutes of vigorous -intensity activity each week, or an equivalent combination, preferably spread throughout the week.
• Children and adolescents should engage in at least 1 hour of moderate- or vigorous-intensity activity occurring at least 3 days each week.
• Limit sedentary behavior such as sitting, lying down, watching television, or other forms of screen-based entertainment.
• Doing some physical activity above usual activities , no matter what level of activity, can have many health benefits.

Consume a healthy diet, with an emphasis on plant foods.

• Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
• Limit consumption of processed meat and red meat.
• Eat at least 2 1/2 cups of vegetables and fruits each day.
• Choose whole grains instead of refined-grain products.

If you drink alcoholic beverages, limit consumption.

• Drink no more than 1 drink per day for women or 2 per day for men.

Maintain a healthy weight throughout your life.

• Balance calorie intake with physical activity.
• Avoid excessive weight gain throughout life.
• Achieve and maintain a healthy weight if currently overweight or obese.

Personally, weight is an issue for me, however, it is inspiring that it is written that "losing even a small amount of weight has its health benefits and is a good place to start"! 

I have also started to change my diet to vegetables (and sometimes fruit) and fish (but not exclusively) and have refrained from processed meat and red meat.

And I have never indulged in alcoholic drinks throughout my life...having allergy to alcohol helps!

As for physical activity, I guess I am failing in this aspect... although, I just started (as in 2 sessions) and I am hoping that I could continue this endeavor. I might still backslide since I have an upcoming trip next month... on the other hand, being in another country usually warrants a lot of walking!

photo credit: Juvee Calica

photo credit: Charm Dalguntas

I do have a greater chance of being sedentary considering my work and my passions (such as blogging), with specific mention of screen-based entertainment! I guess I can't completely stay away from this, right? ... I just have to develop my active side and decide to act on it!

I have to read and re-read everything that I am writing here for me to put these in action! I do hope my beginnings would eventually gain long-term commitment from myself.

Why don't you go over the guidelines, too and check out what you have been doing!

The backdrop of the Ciudad De Zamboanga B.R.E.A.S.T. Installation Art
(Bra to Raise Early Awareness for Screening and Treatment)
by Rameer Tawasil in collaboration with Bra Art from
Zamboanga artists, Ciudad Medical Zamboanga staff and
partners in the community who donated decorated bras!
photo credit: Rameer Tawasil