Three Individual Choices To Improve Your Health Presented by HealthLinks

The Facts Avoiding the use of tobacco products and exposure to secondhand smoke, maintaining a healthy weight, staying physically active throughout life, and consuming a healthy diet can substantially reduce a person’s lifetime risk of developing cancer (as well as cardiovascular disease).* *American Cancer Society. Cancer Facts & Figures 2011. Atlanta: American Cancer Society; 2011.

The American Cancer Society’s Recommendations Nutrition: Eat a variety of healthy foods based mostly on vegetables, fruits, whole grains, and beans. Physical Activity: Adopt a physically active lifestyle. Maintain a healthy weight throughout life. In the US, overweight and obesity contribute to 14%-20% of all cancer-related deaths. Tobacco Cessation: Avoid using tobacco products

Nutrition

Nutrition And Chronic Disease If Americans ate a healthy, balanced diet, as many as one-third of all cancer deaths in the United States could be prevented. * Factors that can affect cancer risk include types of foods, preparation, portion sizes, fat content, food variety, and overall balance of the diet. *American Cancer Society. Cancer Facts & Figures 2009. Atlanta: American Cancer Society; 2009.

10 Simple rules for healthy eating Eat regularly (every 3-5 hrs) Balance your meals Eat 5-9 servings of fruits and vegetables Emphasize whole grains Watch portion size Focus on healthy fats and oils Enjoy the sensual and social aspects of eating Limit sugar and artificial sweeteners (low fat items often have added sugar!) Be sensible about salt (under 2,300 mg/day) Drink plenty of water (6-10 glasses)

What is a serving size? Meat: 3 oz = deck of cards, 3 oz fish = checkbook Fruit: 1 medium fruit = tennis ball, ½ cup cut = rounded handful Cheese: 1 oz = 4 dice Vegetable: ½ cup cooked or raw = rounded handful, 1 cup leafy = baseball Grains: 1 bread slice, ½ cup pasta/rice= rounded handful Snack food: 1 oz = rounded handful Butter, oil, dips: 1 tbsp = tip of thumb

Exercise

Physical Activity Is Important Moderate physical activity for 45-60 minutes on 5 or more days a week can lower your risk of: Breast, colon, prostate, and several other cancers Heart disease Diabetes Hypertension

Physical activity reduces risks by: Strengthening the immune system Shortening the time it takes food to move through the intestines Altering body composition Changing hormone levels

What is moderate activity? Anything that makes you breathe as hard as you would during a brisk walk Examples: Mopping Dancing Raking the lawn Softball Pushing the lawn mower Volleyball Playing doubles tennis

Tobacco Cessation

Smoking is the Single Most Preventable Cause of Premature Death and Disease* Smoking is the major risk factor for lung cancer and chronic obstructive pulmonary disease (COPD) and is a major risk factor for heart disease For every 1 person who dies from a smoking-attributed disease, there are another 20 people suffering from at least 1 serious smoking related illness * American Cancer Society. Cancer Facts & Figures 2009. Atlanta: American Cancer Society; 2009.

Potential Health Benefits of Stopping Smoking Time After Stopping 20 minutes BP, HR, and peripheral circulation improves 24 hours CO levels drop 48 hours Nicotine eliminated; taste and smell improved 2-12 Weeks Lung function can improve up to 30% 3-9 Months Shortness of breath and coughing decrease 1 year Risk of MI reduced by 50% 10 years Risk of lung cancer reduced by 50% 15 years Risk of MI and stroke fall to the same level as a nonsmoker Potential Health Benefits of Stopping Smoking

How to Quit Quitting smoking may be the most important step a smoker can take to improve their health Think about the reason for quitting Learn how to overcome nicotine cravings Make changes in habits

More About Quit Smoking Medications Varenicline (CHANTIX®) Many smoking cessation products contain nicotine, but CHANTIX works differently. CHANTIX was specifically designed to help adults stop smoking without the use of nicotine CHANTIX targets nicotine receptors in the brain, attaches to them and blocks nicotine from reaching them Nicotine Replacement Therapies (NRT) Medicines that may help decrease a smoker’s withdrawal symptoms by giving a controlled dose without the other harmful chemicals found in cigarettes Patch, gum, lozenge, inhaler Bupropion (Zyban®, Wellburtrin®)

How to Quit Choose a quit date within 2-3 weeks Be aware of triggers Throw away cigarettes, lighters, ashtrays, and other smoking gear Smokers should tell friends and family about their quit date and ask for their support

How to Quit Learn about quitting resources/support Quitline – 1-800-QUIT-NOW Individual or group counseling Quit smoking medications A combination of treatments may work better than just a single approach

“The first wealth is health” -Ralph Waldo Emerson

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