A recent study carried out in early 2021 showed that leading a heart-healthy lifestyle can lower the risk of heart conditions and even lower the chances of developing cancer later in life. The research showed that risk factors, such as smoking, dietary and lifestyle habits, are associated with cancer risk.
The results of the study presented this simple truth: If you eat well and make sure that you keep other medical issues such as diabetes and hypertension in check, you will lower the risk of suffering from cancer.
So, the question you may be asking is, where do I start?
1. Quit Smoking
If you smoke or use tobacco, sadly, you are well on your way to suffering from conditions such as lung cancer, mouth cancer, larynx cancer, pancreas, bladder, cervix, kidney, or throat cancer. Even if you’re not a tobacco user but are exposed to secondhand smoke, the risks are still high. You must start taking steps to quit the habit and avoid people or places where you may be affected by secondhand smoke. If you need help, make sure to speak to a doctor who will provide you with helpful tips to kick the habit. Many organizations like the National Health Service (NHS) in England have practical and straightforward suggestions to help you quit smoking and thus help you be as heart-healthy as possible.
2. Watch What You Eat
A crucial part of cancer prevention is being determined to make healthy food choices. Of course, there are many other factors we must address to prevent cancer altogether. Still, healthy diets, such as the Budwig Diet, have had tremendous results in helping to prevent and even recover from cancer. We can view a healthy diet as the main ally in our fight against chronic illnesses.
So, where do I start? Learn to love healthy foods, not just for the great taste but for what each bite is doing for your body. As you enjoy things like fruits and vegetables, imagine in your mind the immediate (and long-term) benefits these foods are providing you. Do the same with unhealthy foods. As you bite into processed meats or feast on products packed with refined sugars, for example, imagine in your mind what immediate (and long-term) harm these foods are bringing to your body. Being more aware of what we put in our mouths can be the catalyst to help us make healthier choices.
For more information (and inspiration), read our article, Foods To Avoid On The Budwig Diet.
Also, check out this helpful video:
Also, keep things in moderation. Consuming large amounts of alcohol does not contribute to staying heart-healthy but instead puts you at risk of suffering from breast, colon, liver, and kidney cancer. Interestingly, a study showed that women who enjoy the Mediterranean diet, which focuses on eating plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and healthy fats such as olive oil, have a lower risk of developing breast cancer.
3. Be Physically Active
Keep telling yourself (as the song goes): “You’ve got to move it, move it.” The goal for regular exercise is not just to maintain a healthy weight. The reality is that we are designed to move. Movement is a key component to staying heart-healthy. Physical activity has to be more than something we do 2 or 3 times a week; it has to be a way of life. Being overweight puts you at risk of suffering from different cancer types. According to studies, you must get at least 150 minutes per week of aerobic activity, which is moderate, and 75 minutes a week of vigorous aerobic exercise. But start small. For example, begin by choosing a park in your area and go there for a walk several times a week. Or, depending on your energy levels, consider taking up cycling or swimming.
4. See Your Doctor Regularly
Another habit that can help you stay heart-healthy is regular visits to your doctor. Regular check-ups reduce your risk of getting sick because your doctor can identify issues before they become potentially life-threatening health conditions or diseases. Checking the heart rate, blood pressure and doing blood tests are common practices that give doctors insight into your heart health. Moreover, treatment is most successful when the health problem is identified early and limits the risk of complications. So we encourage you to form a good partnership with your doctor so treatment can be more efficient.
Furthermore, in this technologically advanced society we live in, there are now novel and innovative ways to keep in touch with your local doctor. Learn more in our article, Look Out For These Digital Health Trends in 2021.
Perhaps after reading this article, you are saying to yourself, “I’ve heard this all before.” As true as that may be, our objective must be to bridge the gap between knowing what to do to stay heart-healthy – and doing it. Some illnesses we cannot avoid, but so many can be prevented by the choices we make and the habits we pursue.
If you would like help, guidance, and support to get a handle on your health, we encourage you to consider signing up for our Health and Wellness Program. They are designed for people who want to improve their health, regain their strength and vitality, boost their immune system, and get to the root of their health problems.
If you would like to know more, contact us today.