More for Men’s Health Month: Simple Changes for Prevention

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Last week on our blog, Dr. Kate Wolin talked about screening for preventing two of the leading causes of cancer deaths in men. Guys, in addition to screenings there’s more you can do: Take charge and reduce your cancer risk (and other chronic diseases) before and after you go for those screenings.

Here’s how:

  • Get moving. Physical activity reduces risk for colorectal cancer and it’s a lot more fun than a colonoscopy. Dust off the old tennis racquet, invest in a good pair of running shoes or take the family to the park and break out the Frisbee and football.
  • Eat more fruit. Watermelon, red grapefruit and guavas (also tomatoes, especially sauce and juice) are great choices because they contain a carotenoid called lycopene. Foods with lycopene can help reduce risk of prostate cancer. And fruits in general help lower risk for lung and oral cancers.
  • Lose the Spare Tire.  Too much body fat ups your risk for colorectal, esophageal, kidney, pancreatic and gallbladder cancers. And, that expanding waist adds risk for some cancers and for type 2 diabetes and heart disease. Start with one change, like cutting your sugary beverages in half or filling half your plate with non-starchy vegetables first (think carrots, spinach or bell peppers). Then add a new healthy eating challenge each week. For ideas check out our 12-week New American Plate Challenge program.
  • Be Smart about Alcohol. Too much beer, wine or liquor and you’ve added more risk for colorectal, oral, esophageal and liver cancers. If you drink, limit yourself to no more than 2 drinks a day.

Whether you’re a dad, uncle, grandfather, son or nephew, taking care of yourself means you’re more likely to be able to take care of those who depend on you better and longer. Just a few simple steps can make all the difference.

Learn more about preventing cancer here.

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    ↓Fat ↑Exercise = Successful Weight Loss

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    If you’re trying to lose weight you may want to focus on eating less fat and increasing exercise, according to results from a new study published in the American Journal of Preventive Medicine.

    Researchers used NHANES (National Health and Nutrition Examination Survey) data from 2001-2006 from obese participants who reported trying to lose weight in the preceding year. Forty percent reported losing at least 5% of their body weight.

    All participants reported strategies they used for weight loss from a list of 14 choices on the questionnaire. The researchers then analyzed which of these strategies linked to at least 5% weight loss.

    The most common strategies associated with successful weight loss were eating less fat and exercising more. Although fewer people reported taking prescription weight loss pills, it was also linked to at least 5% weight loss. And joining a weight loss program was associated with a10% of weight loss. Read more… “↓Fat ↑Exercise = Successful Weight Loss”

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      Can Substituting Sweet Beverages Help You Lose Weight?

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      The news that sugary drinks link to being overweight is not new. Back in 2007, AICR’s report concluded there was enough evidence on the link to recommend that we all avoid  sugary beverages.

      But suppose all you did was switch out a couple of your sweetened beverages for a diet soda or water? You may lose a few pounds, suggests a new study. The study is among a handful of randomized trials to look at how changing beverages effects weight loss.

      You can read the abstract of the study here.

      The 318 study participants were all overweight and all drank over 200 calories per day of sugary beverages, such as sodas, sports drinks, and juice. Participants were randomly split into three groups: one group replaced their sweet beverages with water; another group replaced them with diet beverages; the third group, called the Healthy Choice group, was not directed to alter their beverages but they were given general weight-loss information at monthly meetings. (All three groups attended monthly meetings, which is when the two beverage-substituting groups received their drinks.) Read more… “Can Substituting Sweet Beverages Help You Lose Weight?”

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