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 Men's health - stop the rot |
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 One in three of us are likely to get cancer at some stage in our lives. But this doesn’t mean that cancer is inevitable. Choosing the right diet and lifestyle could actually help prevent up to 30-40 per cent of all new cancer cases.
What’s a healthy diet?
To prevent the risk of developing not only cancer, but also other serious diseases like heart disease and stroke, we need to be eating a plant-based diet. A plant-based diet is one in which the majority of the foods come from plants rather than animals. Plant foods include vegetables and fruits, starchy foods (such as pasta, bread, potatoes and cereals – like rice, corn and oats) and pulses (peas, beans and lentils).
Experts advise us to eat 5+ portions of vegetables and fruits each day – this alone could help reduce our cancer risk by 20 per cent!
What’s a portion look like?
For vegetables, one portion counts as: 2 serving spoonfuls of vegetables like spinach or carrots; 3 serving spoonfuls of smaller vegetables like peas or broad beans and 1 regular bowlful of salad like lettuce, tomato and onion. If you’re dealing with fruit, one portion counts as: 1 large slice of fruit like melon or pineapple; 1 whole apple or banana; 2 whole plums or kiwis; 1 handful of raspberries or grapes; and 1 full glass of fresh orange juice or tomato juice!
What about exercise?
Being very overweight can increase our risk of cancer – so not only do you need to eat healthily, but you also need to take some form of activity to stay in shape. Sport is a great way of keeping fit but most of us overestimate what we need to do to stay healthy. Even 15 minutes of activity each day - making you slightly breathless - makes a difference. Do it four times a day (15 mins x 4) and you’ll be helping to beat the odds of getting bowel cancer.
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