CANSA Balanced Lifestyle 2016 English

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Transcript of CANSA Balanced Lifestyle 2016 English

Page 1: CANSA Balanced Lifestyle 2016 English
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Your health is in your hands • 30 - 40% of cancers can be

reduced through lifestyle factors• These include:

• Diet • Exercise • The avoidance of cancer

causing agents (called carcinogens)

Know what helps and what harms your health

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What helps?• Eat seasonal fresh fruit and vegetables (variety

is key)• Choose wholegrains (high in fibre)• Limit your red meat intake (rather eat fish,

beans, lentils and soya)• Avoid processed foods (bacon, sausages, etc.)• Drink plenty of clean, safe water (adults, as

guideline – 8 glasses a day) instead of sugary drinks

• Decrease your salt and sugar intake• Maintain a healthy body weight• Avoid carcinogens

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What helps?• Participate in at least 30 minutes of

physical activity each day (5 or more days a week)

• Protect yourself from the sun and always apply sunscreen regularly(SPF 20-50) according to skin type

• Go for regular screening• Read your food labels to know the

content and additives

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What harms?• Poor diet

• Lots of salt and sugar• Diet consisting of processed foods

• Inactivity• Being overweight• Carcinogens (cancer-causing agents):

• Alcohol (try to avoid)• Smoking (all tobacco products including

hookah and e-cigarettes)• Not going for regular cancer screening

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Maintain a healthy weight• A healthy weight is defined (for adults) as a

Body Mass Index (BMI) in the range of 18.5 to 25.0

• BMI can be used to indicate if you are overweight, obese, underweight or normal

• How to calculate your BMI* BMI = [weight in kilograms (kg)] divided (÷) by [height in metres (m)]2

• Getting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases

*Being overweight or obese increases the risk of several cancers,including those of the breast (in women, post-menopause), colorectal, endometrium (the lining of the uterus), oesophagus,pancreas, and kidney, amongst others

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Recommended BMI Chart

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Maintain a healthy weight• Obesity has become a global epidemic – ±1.3 billion people are

overweight or obese• In a recent survey*, it was found that 61% of the South African

population is overweight, obese or morbidly obese• More South African adults now die from obesity than from poverty• Being overweight can increase cancer risk in many ways. One of the

main ways is that excess weight causes the body to produce and circulate more oestrogen and insulin, hormones that can stimulate cancer growth

• Obesity is also linked to non-communicable diseases, such as diabetes mellitus, coronary heart disease and hypertension

*conducted by the SA Medical Research Council

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Be a smart shopper• CANSA wants you to remember – it’s what comes into your home that

matters, so shop wisely. Your trolley should contain a wide variety of foods and incorporate items from each of the following:

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Look after your body

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ScreeningCANSA’s Mobile Health Clinics travel to remote areas in SA to provide screening(also available at some CANSA Care Centres):• Clinical breast examinations• SureTouch - screening for breast cancer• Pap smears - screening test for early diagnosis of cervical cancer• Prostate Specific Antigen (PSA) tests – fingerprick blood test to help

detect prostate abnormalities• FotoFinder screening - mole mapping dermoscope devices for

detecting skin cancer• Colorectal cancer screening - testing for occult (concealed) blood in

stool

Please contact your nearest CANSA Care Centre regarding the availability and fee of screening services

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