Diet and Exercise

Our body has different reactions to various stimuli – some are more adept at facing different stressors while it may take time for others to cope with situations beyond their control.  Staying healthy does not only point to physical because the human body and mind are interrelated.  The body's condition at a certain period will affect how the mind deals with it and vice versa.

For instance, the effect of depression on a person varies greatly but the condition brings about extreme behaviors of ups and downs.  A person who is depressed may lose his/her appetite or tend to overeat for a certain period of time.  Depression could also cause you to sleep longer or give you a hard time sleeping, hibernate, and many more. 

All these can take a toll on your body, and the longer you suffer from this condition, the more you increase your risk of acquiring heart disease, hypertension, and even cancer.  Depression is a clinical problem that can be treated with medications (for severe cases), counseling, or a combination of both.
If something is bothering your mind, it is healthy to talk about them with friends, family, or professionals for counseling just to let out that feeling.  This will help you cope with the problem through their advises and experiences that might be similar to yours, which gives you assurance that you're not the only one dealing with it.

Another important aspect in staying healthy is to eat a balanced diet and do a regular exercise.  Although cancer is associated with several factors, scientists estimate that 30 percent of all cancers arise as a result of diet.   Obesity, markedly, increases the incidence of colorectal cancer, as well as some hormone-instigated cancers like endometrial and breast cancers.

Eat more servings of fruits and vegetables

Studies are still on-going regarding the specific role of fruits and vegetables in preventing common diseases as well as in strengthening the immune system.  Experts recommend at least five portions (each portion is 80g) of fruits and vegetables a day to lower your risks of many different types of cancer. 

Although debates on the exact reason behind this remains open-ended, scientists are looking into the fiber content, vitamins and minerals, and plant chemicals like flavonoids, present in fruits and vegetables.  Moreover, multivitamins supplements may have some use for some people deficient of them, but they should not be seen as substitutes for those derived from fresh fruits and vegetables.

Add more fiber to your diet  

The prevalence of colorectal cancer is attributed to the reduced amount of fiber consumed by a person.   The body requires 20g of fiber a day for women and 25g for men. Fiber can be derived from fruits and vegetables and are present in soluble and insoluble form.  Insoluble fiber takes on its original form even after digestion and helps add bulk to your stool. 

Insoluble fiber acts as a sweeper in your large intestine and helps stool to pass along the tract easily.  Soluble fiber, meanwhile, forms a gel-like substance in the digestive tract and helps lower the levels of cholesterol and glucose in the blood.  Fiber can also be sourced from whole grains like brown rice, whole wheat bread, oatmeal, psyllium, and barley.

Reduce fat intake

A diet high in fat has been shown to increase the risk of colorectal cancer and heart disease.  Reducing your proportion of fats in your diet, especially saturated fat, can significantly reduce blood cholesterol levels.  Studies found a strong link between heart disease and the presence of high levels of cholesterol in the blood.  Normal blood cholesterol level is below 5mmol/L – as your doctor will inform following an exam. 

Experts advise that calories from fat should only be 35 percent and 10 percent from saturated fat, of your total calories.  Trans-fatty acids, fats produced from plant-based oils that were hydrogenated to form spreads as in butter and margarines, should likewise be avoided since they've been found to raise blood cholesterol levels similar to saturated fat.  These fatty acids can be commonly found in confectionery and processed food such as cakes, pastry, and biscuits. 

Drink alcohol moderately

Excessive drinkers and alcoholics should heed this warning – chronic drinking can virtually do irreversible damage to the body particularly the brain cells.  Coupled with aging, it often manifests in people in the advancing age in which rapid brain deterioration almost usually affects behavior and way of thinking. 

Alcoholics also constantly face the risk of throat, mouth, and liver cancers, as well as cardiovascular disease (CVD).  Since CVD and diabetes are largely influenced by blood cholesterol levels, avoiding alcohol greatly reduces the risks of acquiring such disease because the latter can affect the amount of cholesterol in the bloodstream as well as hinders the formation of clots.

It often goes back to the old adage, to take everything in moderation.  Women should drink at most 2-3 cups of alcoholic drink a day, men to no more than 3-4 cups a day, and have a respite from alcohol (for 2-3 days) to help your body recuperate. cont ...