Every little change matters.
We know now through the science of epigenetics that you are not stuck with your genetic history. Your choices in diet, exercise, and other aspects of your lifestyle can help determine whether your genes promote cancer—both for you and your descendants. You can “turn on” hundreds of genes that fight cancer and “turn off” the ones that encourage cancer by simply making changes. Even small changes in your lifestyle can make a big difference in your risk for recurrence by reducing inflammation and boosting immune surveillance.
This quick hits checklist of lifestyle changes will help keep you living cancer free.
#1: Limit alcohol to one glass of red wine with food.
#2: Quit smoking.
#3: Walk or do some type of exercise 30 minutes a day, six days a week.
#4: Do daily yoga stretching.
#5: Lift weights or use exercise bands three times per week.
#6: Find a stress-management practice that works for you.
#7: Spend 10 minutes daily meditating or relaxing.
#8: Support your immune system by getting enough sleep and practicing positive thinking.
#9: Keep your weight under control and avoid obesity.
#10: Avoid meat or eat only minimal amounts of organic meat.
#11: Eat limited amounts of organic dairy products and organic poultry.
#12: Eat whole grains and avoid white flour.
#13: Avoid sugar and high-fructose corn syrup. Substitute stevia, xylitol, or small amounts of honey.
#14: Eat five to nine servings of colorful fresh fruits and vegetables daily.
#15: Eat broccoli, cabbage, brussels sprouts, or other cruciferous vegetables three times per week.
#16: Liberally add herbs and spices to your foods, especially garlic, onions, cilantro, and turmeric.
#17: Read labels carefully and avoid chemical additives.
#18: Choose safe, organic household and personal care products.
#19: Buy organic when possible, and thoroughly wash pesticide residueoff conventionally grown fruits and vegetables.
#20: Avoid trans fats completely.
#21: Let the sun shine in. For optimum vitamin D, allow 20 minutes of sun on your bare skin, without sunscreen, at least three times per week (just be certain never to let it burn).
Get your vitamin D blood levels checked and keep them at optimum levels.
#22: Take a multivitamin (without iron) daily; take 500 milligrams of mixed omega-3 fatty acids daily, and get 250 to 300 milligrams of magnesium daily.
#23: Get in touch with your spirituality.
#24: Make social connections; join a support group.
#26: Work less.
#27: Spend more time with your friends and family.
#28: Look on yourself and others through a lens of compassion and kindness.
Adapted from After Cancer Care
Love, Health And Wisdom